How many times have you made a descent and waved your hands as if you were shaking off the drops, only to find that your arms feel more tired than your legs? You can thank your triceps for that, as they support you on the bike the entire time. That is why it is important to include triceps exercises in your strength training days.
It's hard to think of your upper body when much of your power on the bike comes from your legs, but your triceps, a three-headed muscle along the back of your arm that is primarily responsible for extension of the elbow is crucial when it comes to controlling the handlebar and serving as support over long distances.
Due to the hunched position you find yourself in on a bike, your triceps spend most of the time in a fixed , flexed position , which shortens and tightens the muscle, which is not a great feeling. And if they are poorly trained, you will fatigue them early in your training, which can lead to pain the next day.
7 triceps exercises for cyclists
Pick three of the triceps exercises and add them to the rest of your routine. You don't need to do all seven because your triceps fire when you work your chest, biceps, and shoulders as well, and you want to make sure you don't over-train them.
Perform 3 sets of the 3 movements you want for the number of repetitions indicated, 2 to 3 times a week. Since the triceps are a smaller muscle group, aim for a lower weight and higher reps. You will need a pair of lightweight dumbbells, a resistance band, and a chair or bench.
Overhead Triceps Extension
Stand with your feet hip-width apart, light dumbbells in both hands, and lift the weights above your head until your arms are straight. Keeping your upper arms and elbows still, bend your elbows to slowly lower the weight behind your head. Pause, then stretch your arms to contract your triceps and start over. Do 3 sets of 12 to 18 reps.
Triceps kick
Stand with your knees bent and lean forward slightly, holding a dumbbell in each hand. Keeping your back straight, bend your arms 90 degrees at the elbow until your triceps are in line with your back. Hanging from your elbows, stretch your arms to lift the dumbbells up and back. Pause to contract your triceps, then bring the weights back to starting position. Do 3 sets of 12 to 18 reps.
Biceps-triceps combo with rubber
Stand with one foot (for less resistance) or both feet (for more resistance) in the center of a resistance band. Grab the opposite end of the band with both hands, palms up. Bend your hands up to your shoulders, squeezing your biceps and keeping your elbows at your sides. As slowly as possible, lower your hands with control back to the starting position, contracting your triceps. Do 3 sets of 12 to 18 reps.
Skull cracker
Lie on your back with a dumbbell in each hand, extend your arms above you, palms facing inward. Get into your elbow and lower your weight toward your ears so your arms are at a 90-degree angle. Press the weight up and straighten your arm. Do 3 sets of 12 to 18 reps.
Diamond push-ups
Start in a high plank position. Move your hands together so that your index fingers and thumbs touch to create a diamond or triangle shape under your chest. Squeeze your core, then bend your elbows to lower your chest toward the ground. Lower yourself as low as you can without letting your hips sink in and then press your palms to push your body up to start. Do 3 sets of 15 to 20 reps.
Triceps curl
Start in a high plank position, wrists below shoulders, palms slightly closer than shoulder width. Bend your elbows back to lower your chest toward the ground, keeping your elbows tight against your ribs to target your triceps. Press into your palms to push your body back to start. Do 3 sets of 15 to 20 reps.
Bank funds
Sit on the edge of a bench or chair with your hands on the edge next to your hips. Press into your palms to extend your arms, lift your hips off the bench and walk your feet forward a few inches so that your hips are facing the bench. Bend your elbows back to lower your hips until your elbows are at a 90-degree angle. Pause, then press your palms to stretch your arms and return to the starting position. Do 3 sets of 15 to 20 reps.
