The Three Most Effective Tricep Moves

Research reveals three exercises to tone your triceps

Ah, triceps. Those pesky little back-of-the arm muscles that, as most women will tell you, are among the hardest to truly tone. But whipping your triceps into shape is about more than achieving sexy Michelle Obama arms—they’re key for climbing, kayaking, surfing and everything in between.

As a response to demand from fitness professionals and their female clientele, the American Council on Exercise (ACE) charged the University of Wisconsin-La Crosse with the task of putting eight of the most popular tricep exercises to the test.

Using electrodes to measure real-time muscle activity on women volunteers, researchers found that triangle push-ups (done by completing a pushup with hands placed so that thumbs and index fingers form a triangle), tricep kickbacks and dips were the clear winners, creating the most muscle stimulation per set.

“Triceps kickbacks and triangle push-ups not only produced high levels of muscle activation, but these exercises can be safely performed by the vast majority of exercisers, require little to no equipment and a relatively short amount of time to produce a positive result when included in a regular fitness routine," said Dr. Cedric X. Bryant, ACE Chief Science Officer.

Via American Council on Exercise.