Tricep toning

Two top IFBB figure pros share their tips for sculpting perfect arms just in time for tank top season

CANDICE LEWIS 

IFBB FIGURE PRO

“When it comes to triceps workouts, I focus on exercises that tone rather than build muscle mass. To help with the definition of these muscles, I perform the last set of each exercise to failure.”

FAVORITE TRICEPS TONERS

DIP ON PULLUP ASSISTANCE MACHINE (3X15)

“I switch up the normal triceps dip and do them on the pullup-assisted machine using the knee pad as a bench—this forces you to press down into the movement versus pressing up through your triceps.”

DUMBBELL SKULL CRUSHER (3X15)

“I like using dumbbells because each arm has to work independently, and you have to concentrate on controlling the weights.”

FLAT-ARM PUSHUP (3X TO FAILURE)

“Begin in a full pushup position with hands close together, then drop to your forearms and return to a pushup position.”

CAMALA RODRIGUEZ MCCLURE

IFBB FIGURE PRO

“These exercises help to isolate and build up strength in the triceps, so you get a lean, toned look.”

FAVORITE TRICEPS TONERS

INCLINE TRICEPS EXTENSION (3X 15-20)

“This exercise is great for isolating your triceps and elongating the muscle. I like to use an EZ-curl bar to maintain focus.”

BENTOVER DUMBBELL KICKBACK (3X 15-20)

“I love this exercise because you’re really isolating your triceps, but it’s crucial to have correct form. Make sure to move slowly and with control. I like to use a moderate weight for these.”

INCLINE SEATED TRICEPS OVERHEAD EXTENSION WITH ROPE (3X 15-20)

“Sit on an incline bench facing away from the machine with cable pulley mounted low. Keep wrists neutral and palms facing each other. Bend elbows so upper arms are parallel to ears. Slowly raise rope toward the ceiling, finishing with arms extended above head. Do eccentric (lowering) portion for three counts and concentric (lifting) for one count.”

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