Let’s face it, firming up those flabby arms that shake when you point or wave back and forth with any arm movement is a challenge. Triceps are one of the hardest muscles to firm up, but it can be done, with some patience and hard work.
Doing these exercises at least 3 times a week, will tone and firm up your triceps. And women, you don’t have to worry about bulking up, you don’t produce enough testosterone to build muscle like men do.
You will need 3- 5 pound weights and a 9-10 in diameter ball. It can be a soccer ball, kick ball or a medicine ball. You will also need a sturdy chair.
Triceps push – You will need a 2 or 3 pound weight for this move. Kneel down on your knees with your toes touching the floor. Hinge forward at your hips keeping your elbow back and bent at a 45 degree angle. With weights in hand, you’re going to extend your arms straight back with your palms facing each other. Squeeze your triceps when your arms are fully extended and then return them back to their starting position. You will do 3 sets of 10 reps.
Tricep dips – Grab a sturdy chair and place your hands shoulder width apart on the edge of the chair. Place your backside in front of the chair as though you’re going to sit on it, but don’t. Your legs should be bent and your feet should be hip width apart. Straighten your arms but leave some bend in your elbow so that the tension is not on your elbow joints, but on your triceps instead. Now slowly lower yourself towards the floor with your arms, do this until your elbows are at a 90 degree angle (your backside should have descended below the chair seat). Once you’ve reached 90 degrees, bring yourself back up and repeat. Do this for 15 reps.
Ball push-ups – Begin this exercise on the floor in a push-up position. You can do this on your toes or your knees. Place both of your hands on the ball with your wrists facing each other and your fingers spread to the side, and lower yourself. Inhale as you lower yourself and exhale as you push yourself up. There are variations to this exercise. If you would like a modified version, you can use the ball under one hand then switch over the the other hand, or you can eliminate the ball altogether, you’re going to get a good triceps workout. Do as many reps as possible. Keep track of your reps, as you get stronger, you will do more reps and you will be able to see your progress.
Bent over row – Standing with feet shoulder width apart, bend your knees and bend forward at the hip. Your back needs to be almost parallel to the ground. Pull your abs toward your spine (in other words, suck your belly in) and do not round your back. With dumbbells in hand, preferably 5 pounds, but if you need, lighter weights will work also, place your straight arms in front of you with your palms facing toward each. Now pull your elbows back and pull the weights to the sides of your chest, all the while keeping your legs bent and your back straight. Keep control of the weights, doing your reps slowly. You will do 20 reps of this exercise.
If you continue with these workouts, you will be able to wear those tank tops and sleeveless tops you’ve always wanted to without fear of jiggle. Your arms will be ready for anything…even the beach.
-The Alternative Daily
Sources:
http://www.prevention.com/fitness/strength-training/sculpt-sexy-toned-triceps
http://www.popsugar.com/fitness/5-Triceps-Exercises-Tone-Your-Arms-2982202?stream_view=1#photo-3010161
