The back of the upper arm can be a difficult but necessary location to target when trying to tone your body. In order to slim and shape your upper arms, you need to focus on your triceps. The triceps make up about 2/3 of the upper arm. Working this muscle will improve the way you look as well as significantly increase your upper-body strength.
Close-Grip Bench Press
This variation of the classic bench press is a power-lifting movement that not only tones the triceps but can also significantly increase upper-arm strength. To perform this exercise, you need a weight bench and a barbell. Begin by placing the appropriate amount of weight on the barbell. Typically the close-grip bench press is more difficult than the standard bench press, so be conservative with the amount of weight you use on your first attempt. Lay down with you back against the bench. Reach up and grasp the barbell. Your hands should be slightly closer than shoulder-width apart. Lift the barbell off the rack and then slowly lower it down toward your sternum. While lowering the bar, keep your elbows close to your body. This ensures that your triceps are bearing most of the weight. When the bar reaches your chest, explosively lift the bar back up until your arms are straight. This is one repetition. To effectively firm your upper arms, do three sets of approximately 10 repetitions.
Diamond Pushups
The diamond pushup is a simple-yet-effective exercise that requires no equipment. It is similar to the traditional pushup but has a slightly different starting position. Start by lying face down on the floor. Your toes should be on the ground with your heels straight in the air and your hands should be below you. Now, keeping your body straight and your toes on the floor, drive your hands into the ground and lift your body up. Bring your hands close together so that your thumbs and index fingers on both hands are touching. If your hands are in the correct position, a diamond shape will form in the space between them. This is the starting position. Now slowly lower your body toward the ground until your chest is about an inch off the ground. Pause for a second, then explosively push your body back up to the starting position. This is one repetition. Perform three sets of 10 repetitions.
Dips
Dips are a common exercise that work your triceps as well as your chest and shoulders. To properly perform dips, you need a set of parallel bars. Begin by standing between the parallel bars and placing a hand on each bar. Lock your arms and lift your legs off the ground so that your arms are supporting all of your weight. Bend your elbows and slowly lower your body down toward the ground until your upper arms are perpendicular to the ground. Keep your body upright and your elbows tight to your side so that your triceps bear most of the weight. Once your upper arms are perpendicular to the ground, lift your body back up to the starting position. This is one repetition. Perform three sets of 10 repetitions.
Triceps Extension
This is another exercise that is simple but effective. To perform this exercise you need a dumbbell. Begin by finding a place to sit. Typically a weight bench is the best option. Place the dumbbell in your right hand and rest your left hand on your waist. Sit up straight and lift the dumbbell up over your head, making sure that your arm is straight up and down and the palm of your hand is facing straight out in front of you. Now, keeping your upper arm straight, bend your elbow and lower your upper arm behind your head until you feel a strain in your triceps. Then, contract your triceps and lift your upper arm back up over your head so that your arm is, once again, straight. This is one repetition. For the best results, your upper arm must stay in the same position throughout the exercise. Do three sets of 10 repetitions. Then, do the same with your left hand.
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