So have you mastered the last two triceps exercises? Here are three more to mix up your routine and create more of a challenge when working out those triceps:

Tricep Pull Down

This exercise is done on a universal weight machine, one where you can use pulleys to raise or lower the various attached handles. You’ll want to adjust the pulley so that it is raised all the way to the top, with the rope attachment. Start off with about 20 and continue the same amount of sets and reps as you usually do.

Hold your hands just above the rubber handle grips on the rope and pull down until you have one hand on each side of your hips and your triceps tight, and straight down (without your elbows locking). Your feet should be facing forward, about hips’ length apart. Stand up straight with shoulders back. You may have to take a big step back to give yourself space. Slowly raise your forearms until they are about 90 degrees to your body, with your elbows at your sides. Then pull down again to the start position. Continue with your reps. By not letting your arms raise all the way up, it keeps you from letting up on the weight and enables you to have constant muscle tightening. If you cheat and relax your arms by letting them rise too far, you’ll start to use momentum and it’ll spoil your workout. If it starts to become difficult you may notice that you start rocking back or your shoulders are tightening – bend your knees and it’ll help you to keep better form.

The Tricep Pull Down is a great exercise that will quickly improve strength and help tone those arms! Your arms will really feel these…which means it works like a charm!

Triceps Extensions

For this exercise, you’ll need to lie on your back on a bench or step, feet flat on the floor (the same position as if you were going to do bench press). You can use a dumbbell or barbell. I’d recommend starting with 5#. Take the weight and hold it with both hands, keeping them firmly gripped close together). In the starting position you should have the dumbbell or barbell lifted a few inches above you belly button, thus your arms will be bent with your elbows out to the sides. Press the weight toward your knees, extending your arms. Make sure to extend your arms out and not up. (You’ll look as if you were trying to reach for your knees, but without lifting your body off the bench.) The rest of your body should be relaxed on the bench. The only thing moving will be your arms. Return your hands back to above your belly button, but don’t rest the weight on your body. Repeat. This will seem extremely easy at first, but you’ll be hurting by the end! So start with low weight! If you are comfortable with a resistance ball instead of a bench, feel free to use it to do the same exercise.

Triceps Push-up on a Ball

Just how it sounds, this move is a killer! Take just about any ball you have around: medicine ball, volleyball, resistance ball. Sit on the floor with both hands on a ball behind you (palms on ball with finger tips facing your feet), feet flat. To get into the start position, raise your hips until your bum, thighs and torso are parallel to the ground. Bend your elbows about 90 degrees, then extend your arms to press up. Come down slowly, then repeat.

You now have absolutely no excuse not to get your arms in shape! Trying and mastering these new exercises will definitely work your arms and give you the strength and definition you’ll want and need for surfing and snowboarding.

Next up, I’ll go through leg workouts, so keep in tune for those. Strengthening these large muscles will not only keep you from being sore after boarding, but will give you endurance like you have never experienced it before.

Tags: Fitness, Health, Snowboarding