Swim England Diving Sport Hub
Noah Williams' triceps workout
May 6, 2020Great Britain and Dive London Aquatics athlete Noah Williams has shared his regular tricep workout for you to try at home.
This exercise routine is a prehab/rehab workout, which is a form of conditioning used by many divers to prevent injuries to their tricep muscles.
The regime will help to strengthen these muscles to ensure they are stable upon contact with the water once training has resumed.
You should only perform this programme if you are fit and healthy and to do so.
Please make sure that the area you are using for exercise is suitable and clear from hazards. You can find Swim England’s virtual training guidance, here.
In the video below, the exercises cover full extension of the triceps but also bent arm movements.
If you don’t have any weights you could use resistance bands, a bag of books, a bag of food tins or a water bottle.
Tricep prehab/rehab workout
Dependant on your confidence and ability level, the number of reps for each exercise will vary. For level one difficulty complete six reps of each exercise and three sets of the workout.
For level two difficulty, complete eight reps of each exercise and three sets of the workout.
For level three difficulty, complete 10 reps of each exercise and three sets of the workout.
- Tricep extensions
Right angle to full extension. Keep your upper arm vertical with your elbow tight to your head. Maintain good body alignment throughout.
- Tricep drop and catch
Start fully extended, lose tension (drop) to a right angle and regain tension (catch). Your upper arm should be vertical and again keeping good body alignment. For the catch, make sure you stop the weight as quickly as possible.
- Bent arm hold (secs)
Hold the weight up with a slightly bent arm, engaging the tricep. Upper arm vertical. Keep good body alignment.
- Bicep curls
Start with the weight by your side with your palms facing into your body. Curl up to your chest, turning your wrists to stay facing your body. Your elbow should be in by your side with your shoulders relaxed. Keep a flat back throughout.
- Reverse curls
Start with the weight by your side and your palms facing behind your body. Curl up to your chest keeping your wrists still. Your elbow should be in by your side with your shoulder relaxed. Keep a flat back throughout.
- Serratus anterior press
Start in a plank position with your hands flat on the floor, or use an unstable object for increased difficulty. Keeping your arms locked, lift and lower your upper body by pushing away from the floor. Keep your chest in and your glutes tight throughout.
- Tricep dips
Use a raised block. Lower your body by bending your arms and keeping your elbows narrow. Powerful extension. Your elbows should remain in by your body with your shoulders down and keep a tight core.
- Plyo dips
Keeping your arms bent, jump your hands up and down from a raised block, creating an impact. Again, your elbows should remain in by your body with your shoulders down and keep a tight core. During this exercise ensure you stop your body weight as quickly as possible.