The list of total gym exercises below can all be used to strengthen the muscles in your upper arms, specifically your triceps.
- Triceps Extension
- Prone Triceps Extension
- Kneeling Triceps Extension
- Lateral Single-Arm Triceps Extension
Triceps Extension
- Lie on your back on the glideboard, knees bent and hold the handles with your hands above your shoulders, elbows bent and palms facing up.
- Slide the glideboard up by pushing the handles forward towards your kness, straightening your arms and allow yourself back down after a short pause.
- Keep your upper arms in the same position throughout.
Prone Triceps Extension
- Lie prone on the glideboard and hold the handles with your hands below your shoulders, elbows bent and palms facing down.
- Slide the glideboard up by pulling the handles back towards the sides of your buttocks, straightening your arms and allow yourself back down after a short pause.
- Keep your upper arms in the same position throughout.
Kneeling Triceps Extension
- Kneel on the glideboard and hold the handles in front of your chest, elbows bent and palms facing down.
- Slide the glideboard up by pulling the handles back, straightening your arms and allow yourself back down after a short pause.
- Keep your upper arms and upper body in the same position throughout.
Lateral Single-Arm Triceps Extension
- Sit sideways on the glideboard and hold one handle with the hand furthest to it in front of your chest, elbow bent and palm facing your body.
- Slide the glideboard up by pulling the handle back, straightening your arm and allow yourself back down after a short pause.
- Keep your upper arm and upper body in the same position throughout.