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Triceps Training

Filed under: — ritu

Triceps Training

Extra flesh on the back of the arms is a very common complaint among women, and older women or ones who have lost a great deal of weight are especially susceptible to it. You need to tone your triceps, either using free weights or a weight machine—or with this more advanced triceps exercise. Sit on a bench or a chair with your feet out in front of you. Slide off the seat, supporting yourself on your arms, until your butt and your back can clear the seat when you do your triceps dips. Start with straight arms and dip down, lowering your body so your elbows are bent to 90 degrees—or as far as you can bend them while still being able to pull yourself back up. Keep your torso erect so you are really using your triceps muscles, not your shoulders. To increase triceps dip difficulty, progress from dips with your knees bent to dips with (1) your knees straight,
(2) your feet on another bench, and (3) a weight on your lap while your feet are on another bench.
To vary your triceps workout, use dumbbells for the three following exercises, starting with light weights, around three to five pounds each. In the first version, stand up and lean forward slightly with your left arm on a bench or a steady object, keeping your back straight, with a dumbbell in your right hand. Raise your right arm behind you so that your upper arm is parallel to the floor. Now extend your forearm straight back and then return it to the starting position. Repeat 10 to 15 times, and then switch arms. A second triceps exercise is to stand up straight and hold one dumbbell, or two lighter ones, behind your head. Keeping your elbows as close to your head as possible, bend and extend your elbows. Alternately bend and straighten. Do three sets of 10. As a final variation, you can do this exercise on a mat or on the floor. Lie on your back, and hold the dumbbells in your hands above your head with your elbows bent. Straighten your arms to raise the weights toward the ceiling, and then bend them to return to the starting position. You can mix and match these exercises to make up three sets, and you can increase the weight of the dumbbells as you get stronger.