The triceps muscle gets its name from the three origin points in your upper arm and shoulder. This bulk of this muscle is located on the underside of your arm. It extends the elbow and stabilizes the shoulder joint. The triceps muscle often represents a problem area for older women as under-use causes this area to sag. Keep your triceps muscle and upper body firm with various push-up exercises.
Modified Push-Up
Perform modified push-ups to exercise the triceps when you don't possess sufficient strength to execute a regular one. Kneel on the floor and walk your hands out in front of you until your torso forms a diagonal line from the top of your head to your knees, which rest on the floor. With your hands slightly wider than shoulder-distance apart, bend your elbows 90 degrees and extend your elbows to push-up into the starting position. Complete up to 25 repetitions.
Push-Ups with Leg Raise
Ramp-up the intensity of your push-ups by adding a leg raise, as recommended by ACE. Kneel on the floor, hands in line with your shoulders, but wider than shoulder-distance apart. Contract your arm and core muscles as you extend your legs behind you, feet flexed --- no sagging hips. Bend your elbows about 90 degrees to lower yourself towards the floor. As you extend your elbows to push-up to the starting position lift one leg and slowly bring it back to the floor to complete one repetition.
Medicine Ball Reverse Push-Ups
Build and tone your triceps muscles by performing triceps reverse push-ups on a medicine ball as recommended by Michele Olson, Ph.D., professor of exercise science at Auburn University. Place the medicine ball on the floor and sit about a foot in front of it with your knees bent hip-distance apart and your feet flat on the floor. Reach behind you and place both hands on top of the medicine ball with your fingers pointing towards your body. Contract your core muscles and raise your hips. Bend your arms about 90 degrees and then extend your arms to push up and finish the repetition.
Advanced Single-Arm Push-up with a Medicine Ball
Execute an advanced single-arm push-up with a medicine ball, as recommended by ACE, challenging your triceps strength and balancing ability. Kneel on the floor, place your hands on the floor slightly wider than shoulder-width apart and put the medicine ball on the inside of one hand. Shift your weight forward as you extend your legs behind you, toes flexed. Carefully place the hand closest to the medicine ball on top of it, steady yourself and bend your elbows to lower your body towards the floor. Straighten your elbows as you push-up into the starting position and complete one repetition.
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