Tone or Build Your Triceps Faster with Wall Triceps Extensions

Trying to find the perfect exercise to tone your triceps can be a chore. If you use free-weights, you have two choices; triceps kickbacks or triceps presses. If you use a weight machine, it's triceps push-downs, or overhead extensions. Or you can choose to do triceps presses on the edge of a chair or workout bench.

Each one of these workouts will do a decent job of toning and building your triceps, but they can be difficult to perform, especially for beginners. Even advanced fitness enthusiasts can have problems performing them. Each one of the above exercises presents specific challenges to the performer as well.

They require strength that many don't have in their triceps. You have to simultaneously stabilize the weight (or a portion of your body weight) and maintain strict form while performing these triceps exercises. It is because of this that many people (without realizing it) tend to throw the weight instead of controlling it, and therefore miss out on its benefits.

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The best solution to these difficulties is to do wall triceps extensions. Whether your goal is to tone your triceps or add muscle to them, you can do it with wall triceps presses. They are easy, and best of all budget friendly. Here's how you do them.

1. Stand about 3 feet from a sturdy wall, then place your forearms and palms flat against it.
2. Lean toward the wall slowly, while allowing your triceps to bear your weight. Feel the resistance in your triceps.
3. Slowly push yourself back to your starting position. Again, feel the resistance in your triceps.
4. Congratulations, you have just completed one wall triceps extension.

Beginners should do wall triceps extension exercises to time, not sets. Do at least 10 minutes of them, each set to failure, with 10 seconds of rest in between sets. Don't even count your reps, not when you first start out. What you are going for is results, I believe that once you start to feel the results, you will stick to your workouts.

Give yourself no mercy, go all out, it's just 10 minutes. Since triceps are small muscles, they need a lot of recovery. Rest at least three days in between your wall triceps extensions workouts. Now for more the more advanced fitness enthusiasts. Do your wall triceps extensions to time as well; 10 minutes per workout.

Do each set to failure without locking your elbows out, and only allow yourself five seconds of rest in between sets. Give yourself at least one day rest in between workouts, to a total of three workouts of wall triceps extensions per week. Let's go.