Batwing arms causing you the blues? Use these tips for toned triceps and say goodbye to fly away arm flaps. Best of all – equipment is optional, so no excuses.
This humble exercise may not be the latest craze on the exercise scene. It has been around seemingly always and remains a go-to for good reason – it works. Push-ups are a bodyweight exercise that get results without fancy equipment. You’ll target not only your triceps but also your chest, core and biceps. Push-ups build bone and burn calories, too. Add at least two sets of ten to your routine if you are a beginner. Increase that number as you gain the strength needed to maintain proper form for the duration of the set.
Standing tricep kickbacks
You’ll start to feel this one pretty quickly. To begin, hold the weight on your right side and lean slightly forward with knees softly bent. Move your upper arm until it is parallel with your torso and bend your lower arm to bring the weight midline. Straighten your arm fully to extend the weight behind your back in ski pole fashion. Return to start and repeat for the desired number of reps, repeat on the left.
Overhead dumbbell extension
You can do this one standing or sitting. Grasp the weight in your right hand and fully extend the arm above your head. Keeping the forearm straight bend your elbow and drop the weight toward your shoulder blade. Straighten the arm and repeat for the desired number of reps, repeat on the left.
Alternate planks and side planks to show your triceps as well as your whole body some love. Hold your planks as long as you can comfortably hold proper form. Rest ten seconds and move to side plank. If possible use a fully extended arm rather than forearm plank. If not, start where you are. Extend top foot out a bit from the bottom foot if you need a little more support. Keep your spine straight and continue alternating between full plank and right and left sides for the desired number of reps. This one is also a bodyweight exercise. No equipment is needed so you can do it anytime, anywhere.
Lie on your back with knees bent and feet flat. Hold a weight in each hand and extend each arm above your chest. Slowly bend your elbows to bring the weight toward your head. Your elbows should be at 90 degrees as the weight reaches the bench or floor on either side of your head. Repeat for the desired number of reps.
Stand with feet hip-width distance apart and a weight in each hand. Arms should be fully extended, and your palms should be facing your body. Keeping the dumbbells close, lift them toward your shoulders, allowing your elbows to bend out to the sides. Return to starting position and repeat for the desired number of reps.
Toned triceps don’t just look great in t-shirts, they give a feeling of confidence and strength to handle daily tasks with ease. Practice these exercises at least three times weekly and say goodbye to flabby arms.