Achieving sculpted arms can feel daunting, but with consistency and the right fitness regimen, a toned physique is totally within reach.
A fitness enthusiast has shared four key tricep exercises that transformed her arms in a recent TikTok video.
"These arms were built in the gym, so here are a few of my favourite tricep exercises to throw into your next arm day," she explained in her video.
Mer, who lost 8st 8lb naturally, emphasised the importance of consistency in training, advising followers: "When building out your workout plan [remember] you want to avoid changing up your exercises weekly.
The tricep exercises transformed Mer's arms
TIKTOK
"Make sure that when you design your perfect workout split, to keep that split for four to six weeks at a time for maximum benefit".
Dumbbell incline tricep extension
The first exercise she recommends is the dumbbell incline tricep extension. This requires lying on an angled bench with your head elevated above your hips.
With a dumbbell in each hand, extend your arms straight up over your shoulders.
Slowly bend your elbows to lower the dumbbells behind your head, then straighten your arms back up, engaging your triceps.
Smith machine overhead tricep extension
For the Smith machine overhead tricep extension, set the bar slightly above head level. Stand facing away from the machine, gripping the bar with palms facing upward.
Step forward slightly with feet shoulder-width apart, possibly in a staggered stance for balance. Bend your elbows to lower the bar behind your head, then push back up.
Cable tricep pulldown
The third exercise highlighted is the cable tricep pulldown. This movement involves standing in front of a cable machine and pulling a bar or rope attachment downward.
Starting with the attachment at chest height, you pull down until the bar reaches your thighs, fully straightening your arms. The key to effective execution is keeping your elbows tucked close to your body. This ensures you're using only your lower arms to move the weight.
By maintaining proper form, this exercise specifically targets the triceps muscles, making it an effective addition to any arm-focused workout routine.
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EZ bar skull crusher
The final exercise in her arsenal is the EZ bar skull crusher, which requires lying flat on a bench whilst holding an EZ curl bar above your chest.
You then bend your elbows to lower the bar towards your forehead, before straightening your arms to lift it back up. The movement specifically targets the triceps throughout the entire range of motion.
When combined with the other three exercises and performed consistently within a stable workout routine, these movements can significantly enhance tricep definition.
As Mer emphasised, maintaining the same workout split for four to six weeks is crucial for seeing maximum results in arm development.
