The triceps, or the area under the arm, is a place where stubborn fat can accumulate. The triceps are not-so-affectionately called "bat wings" if they flap when they move. Triceps muscles are not often worked during many activities, so targeted lifting exercises are the key to developing strength and tone.
Reverse Bench Press
The reverse bench press is similar to a regular bench press, only it targets your triceps. Lie on a bench, bend your knees and plant your feet on the floor. Hold a single dumbbell with both hands and extend your arms above your head until they are fully straightened, and lock your elbows. Lower the barbell back to the starting position. Do five sets of 10 reps.
Kickbacks
Kickbacks strengthen both the triceps and your upper arms. Lean over a bench, set your left palm face down on it and rest your left knee a few inches behind your hand. Take a dumbbell with your right hand and bend your arm until it reaches a 90-degree angle. Push the dumbbell back until your arm is straight, then pull it forward to the starting position. Repeat with your left arm. Complete five sets of 10 reps on each arm.
Lying Tricep Extensions
Lying triceps extensions, sometimes referred to as "skull crushers," are executed using barbells. Lie down on a flat bench, and keep your elbows in and stationary while you lower a weight toward your forehead. When you reach the bottom position, extend your arms to the top position, without locking your elbows. Repeat for five sets of 10 reps.
Triceps Presses
The triceps press exercise helps firm and tone the back of your upper arms. Lie on your back on a flat bench and hold a dumbbell in each hand. Raise the weights straight above your chest, with both palms facing one other. Keep your arms close so the weights almost touch one another. Lower the dumbbells as you bend your elbows, bringing them to either side of your head. Slowly extend the arms back to the starting position. Repeat the exercise 10 times.
Member Comments