Five variations of push-ups to have triceps of steel

Five variations of push-ups to have triceps of steel

Fitness

The Pin Twins (Esther and Gema Pineda) explain how to strengthen the triceps and prevent the dreaded “bat wings” with a simple routine with variations of push-ups

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The triceps is a muscle that can be less lucid than the biceps, but the truth is that it begins to take center stage after a certain age when it is observed that it loses tone and the arm feels flabby. It is the moment when the dreaded appear “bat wings” or “Salt shaker effect” And, although it is true that it is difficult to eliminate localized fat with specific exercises, it is always possible to work the area to prevent its appearance and to stay in the best possible shape. It is precisely what the personal trainers Esther and Gema Pineda, Twins Pin, propose with this week’s routine on ABC Bienestar.

Tricep flexes

Drill

5

Reps

15

TV Shows

3

Rest (between sets)

30 “

Material

Dumbbells

This table to strengthen the triceps, which was designed in the facilities of The Corporate Gym, includes 5 exercises and to correctly perform the routine each exercise must be repeated 15 times and the complete series performed three times with a 30-second rest between each series .

Exercise 1. Triceps with knees

To perform this triceps exercise we will start from the flexion position but supporting the knees. We will bend our arms until we try to bring the tip of the nose as close as possible to the ground and noticing that we are doing triceps work. We will do 15 repetitions of the exercise. Remember to keep your back straight.

2. Arm back with dumbbell

To perform this exercise we will need to use a dumbbell with a minimum weight of two kilos. We will place ourselves in quadruped and we will hold the dumbbell with one hand. We will stretch the arm back by raising the arm and holding the dumbbell horizontal for a second. We will repeat the exercise 15 times with one arm and 15 times with the other.

3. Lateral triceps

We will start from the position of lying on the side and we will place ourselves with the arm closest to the ground glued to the ground and with the other we will bend it supporting the palm of the hand on the ground and we will help ourselves with it to perform lateral elevations of the torso so that Let’s use the weight of our own body to strengthen the triceps. We will do 15 repetitions of the exercise.

4. Crab triceps

We place ourselves in a “crab” position, resting the palms of the hands and heels on the ground (the back is elevated but looking at the ground). From that position we will do hip lifts trying to raise the chest slightly in each lift. We will repeat the exercise about 15 times.

5. Arm up with dumbbell

Again in this exercise we will use a dumbbell with a minimum weight of two kilos. We will lie down on the floor and from there we will raise the dumbbell with one arm and then we will bend the elbow trying to bring the dumbbell to the opposite shoulder. We will do the exercise 15 times with one arm and 15 times with the other.

In addition to the routines that they propose every week on ABC Bienestar, the Pin Twins, who reach 89.000 followers on Instagram, plan online workouts aimed at weight loss and muscle toning.