Toned Triceps!

IFBB Figure Pro Heather Dees' Training Journal #9: TRICEPS

This week we are talking about triceps! As a woman, I often get asked what exercises I do to avoid getting the “saggy underarm look” that waves at people when you lift your hand above your head! I have a great workout to ensure whenever you wave, the only part moving will be your hand! Triceps are important to develop to give your bicep and shoulder balance for a complete toned arm.

Form and control are always key when developing any muscle group. It is not about moving weight when training for hypertrophy. If you slack on form, your move prone to injury and less likely to get the desired results.


Cable Press Downs (using a rope)

3 sets/reps 15, 12, 10

  • Start with arms at 90 degrees
  • Press down, only moving arm at elbow joint
  • Keep elbows close to the side of your body
  • Make sure your shoulder joint does not move

Triceps Dips

3 sets/reps 15, 12, 10

  • Use bodyweight
  • Slowly lower your body until elbows are at 90 degrees of flexion
  • Slowly press your body upward, stopping before elbows lock out to keep constant tension on tricep

3 sets/reps 15, 12, 12

  • Keep shoulders stable (do not move at shoulder joint)
  • Lower weights slowly, keeping wrists straight
  • Go as low as you can control while maintaining tension on your tricep
Heather Dees

Heather Dees is a Top 5 IFBB Figure International and Top 4 IFBB Figure Olympia champion. She is a Species Nutrition Elite sponsored athlete as well as TMarie Suits Sponsored Athlete. She is a Figure and Bikini Coach, Cosmetologist and Master Esthetician. For more with Heather, check out her “Training Journals” online with FitnessRx for Women.

Find more of Heather on:

Muscular Development
Heather's Website

For appearances, contact Fitness Management Group