BOSU Tricep Exercises

BOSU Tricep Exercises

Strong, toned tricep muscles give visible shape to your arms and add to your overall visual appeal. These five tricep exercises can help add inches to your triceps while also improving your balance and core stability. Do them at least once per week for optimal results.

1. One Armed Dumbbell Tricep Extensions

Equipment Required:

  • 1 BOSU Ball (platform side up)
  • 1 dumbbell

Instructions:

  1. Place the BOSU ball and the dumbbell on the floor next to each other with the dumbbell on the left.
  2. Kneel on the BOSU ball with both knees, pick up the dumbbell with your left hand and place your right hand on the floor in front of the BOSU ball.
  3. Get your balance and raise your left arm up so that your elbow is touching your body and at a 90-degree angle.
  4. Slowly extend your elbow, raise the dumbbell up behind you and stop once your elbow is fully extended and your arm is straight.
  5. Slowly bend your elbow and lower the dumbbell back down to the starting position.
  6. Repeat for as many repetitions as you desire.
  7. Place the dumbbell in your right hand and place your left hand on the floor in front of the BOSU ball.
  8. Get your balance and raise your right arm up so that your elbow is touching your body and at a 90-degree angle.
  9. Repeat steps 4 to 6.
  10. Place the dumbbell on the floor, take your knees off the BOSU ball and stand up to complete the exercise.

2. Standing Cable Tricep Pushdowns

Equipment Required:

  • 1 BOSU ball (platform side up)
  • 1 cable crossover machine

Instructions:

  1. Adjust the cable crossover machine so that one cable is at the top and attach the bar to this cable.
  2. Place the BOSU ball in front of this cable with the bar attached.
  3. Select the weight you want to use on the cable crossover machine, grab the bar in both hands (palms facing the floor) and step onto the BOSU ball.
  4. Pull your elbows into your side while keeping hold of the bar.
  5. Slowly extend your elbows, push the bar down towards the floor with your triceps and stop just before your elbows are fully locked.
  6. Slowly bend your elbows and return the bar back to the starting position.
  7. Repeat for as many repetitions as you desire.
  8. Step off the BOSU ball and release the bar to complete the exercise.

3. Standing Overhead Dumbbell Tricep Extensions

Equipment Required:

  • 2 dumbbells
  • 1 BOSU ball (dome side up)

Instructions:

  1. Pick up the dumbbells and stand on the BOSU ball.
  2. Get your balance and then raise both dumbbells above your head.
  3. While keeping your upper arms straight, bend your elbows and lower the dumbbells behind your head until they reach a 90-degree angle.
  4. Slowly straighten your elbows and raise the dumbbells back above your head to the starting position.
  5. Repeat for as many repetitions as you desire.
  6. Step off the BOSU ball and place the dumbbells on the floor to complete the exercise.

4. Tricep Dips

Equipment Required:

  • 1 BOSU ball (dome side up)

Instructions:

  1. Sit on the BOSU ball, stretch your legs out in front of you and bend your knees slightly.
  2. Place your hands on the BOSU ball next to your butt with your fingers facing forward, lift your butt off the BOSU ball and move forward slightly.
  3. Slowly bend your arms, lower your body and stop when your butt is almost touching the floor.
  4. Slowly extend your elbows, straighten your arms and return to the starting position.
  5. Repeat for as many repetitions as you desire.
  6. Sit down on the BOSU ball and then stand up to complete the exercise.

5. Tricep Explosions

Equipment Required:

  • 1 BOSU ball (dome side up)

Instructions:

  1. Place your forearms on the BOSU ball, extend your legs out behind you and hold your core muscles tight.
  2. In one swift motion, push against the BOSU ball with your forearms, straighten your arms and place your hands on the BOSU ball.
  3. Lower your forearms back onto the BOSU ball and return to the starting position.
  4. Repeat for as many repetitions as you desire.
  5. Take your forearms of the BOSU ball and stand up to complete the exercise.

Best BOSU Tricep Exercises Products

Leave a Reply