Taking On The Triceps

Firm up the back of your arms with two easy moves.

As a personal trainer, I often hear similar complaints from my female clients. “What can I do about the back of my arms?” Even extremely fit women sometimes struggle to achieve the look they want. “They are too flabby,” or “They just hang there,” are other comments frequently used to describe the triceps area. It is definitely not a lost cause. It may just take a little extra effort and a lot of patience.

The exercises provided can put you on the right track. You don’t need to purchase any expensive equipment, or create a large workout space. All you need are some small dumbbell weights. Beginners should use 2 to 5 pound weights, and increase the amount gradually as they become more fit. Select a weight size that is appropriate for your fitness level.

Start with 2 to 3 sets of 8 to 12 repetitions for each exercise. It is more important for you to do them properly than it is to use heavy weights, or to do a high amount of repetitions. Practice the exercises in front of a mirror to make sure that you are doing them correctly. Consider reducing the weight if you cannot complete the last few repetitions with same proper form as you could the first ones.

These exercises are generally considered safe for healthy individuals with no injury risks. Still, it would be wise to consult with your physician, or a qualified exercise instructor, before beginning any new exercise plan. A regular stretching routine is also recommended to prevent overuse injuries and to decrease initial soreness.

Many women fear that they will bulk up easily if they work out with weights on a regular basis. Advanced training methods, heavy weights, and long hours in the gym are usually needed to accomplish this result. For most women, the conce
is unwarranted. Weight training can help you reach your appearance goals more quickly than just diet and aerobic exercise alone. A moderate program will help you add some lean muscle mass, increase overall strength, protect against osteoporosis, increase metabolism, and burn fat more efficiently. While you can’t spot reduce fat away by targeting a specific problem area, you can significantly improve your muscle tone and definition.

Here are two beginner level exercises that will focus primarily on the troublesome triceps area. It may be helpful to study a picture or to watch a video of them. This instruction is meant to provide you with technique reminders as you learn to perform the movements properly.

Overhead Triceps Extension (1 arm at a time): This exercise can be performed from a standing or seated position. It is important to maintain good posture by keeping the knees slightly bent, abdominals tightened, back straight, and eyes looking straight ahead. Hold a dumbbell weight in the right hand, and lift your arm up so that your bent elbow is next to the right side of your head. The weight should be held back behind you, almost resting on your shoulder. Keep the elbow pointed up towards the ceiling by using your left hand to hold it in place. Now, slowly extend the right arm straight up. Be sure not to lock your elbow joint as you straighten out the arm. Complete the movement by bending the elbow back into the starting position. Prevent yourself from leaning backwards as you do the exercise. You should be in control of the entire movement. Don’t let the arm drift or fall out of place. Repeat the exercise on the left arm.

Triceps Kickback (1 arm at a time): Step forward with your left leg. Bend the left knee slightly. Place your left hand on the left knee, or against a wall to support your body. Look down at your left shoe. Be sure to keep your abdominals tightened to provide some stability. Try to keep the weight evenly balanced on both legs, even though you are leaning slightly forward on the left leg. Keep your eyes focused on the floor to avoid lifting your head and straining your neck. Grip a dumbbell with your right hand. Lift and bend the elbow so it points upward. Hold the dumbbell close to your rib cage. Next, straighten the arm behind you. Complete the exercise by slowly returning to the starting position. Avoid moving the shoulder, or twisting your body to help you lift higher. Make sure that you don’t drop the elbow as your hand lowers the dumbbell back down to the side. The hand should end up in the same place it started. Proper technique and arm control will bring the best results. It’s important to note any pain in the front of your shoulder. If this occurs, seek instruction to make sure you are doing the exercise properly. Repeat on the left arm.

Remember, these exercises focus on just one small area of the body. It is necessary to include a complete strength training plan, along with cardiovascular exercise, and a sensible diet, to burn off the fat you may have accumulated. Pay close attention to all aspects of fitness to insure that you don’t develop any other problem areas in the future. nnnn nn n