Developing strong, toned triceps with a muscle-building and strengthening program can help rid you of flabby arms, but only when coupled with a sound overall diet and exercise program. Getting rid of the flab starts with a reduction in overall body fat, since spot reduction through exercise does not work. However, performing at least one set of eight to 12 reps of targeted triceps exercises twice a week in conjunction with a fat-reduction program can lead to firmer, stronger triceps muscles.
Step 1
Stand facing a weight machine with your feet shoulder-width apart, grasping separate handles or a cable rope attached to the weight with both hands. Keep a slight bend in your knees and waist, with your palms facing down and elbows against your sides. Starting with your elbows bent at 90 degrees, press down until your arms are straight, and then return to the 90-degree starting position.
Step 2
Sit on an exercise bench with your back to the weight machine. Hold separate handles or a cable rope attached to the weight in both hands directly behind your head, with your elbows bent and feet flat on the floor. Lift the handles until your arms are straight above your head and then lower back to the starting position.
Step 3
Stand facing a weight machine that uses single cables. Bend over at a 90-degree angle, grasping a cable attached to the weight in one hand and tucking the other hand between your legs. Start with the weighted arm's elbow bent at 90 degrees and touching your side. Keeping your upper arm still, slowly straighten the arm out behind you, and then bring it back to the starting position.
Step 4
Lie on an exercise bench with your feet flat on the floor, shoulder-width apart. Start with the weight machine's separate handles attached to a weight just above your chest with your palms facing forward, hands about 12 inches apart. Press up until your arms are almost straight, and then lower back to the starting position.
Step 5
Kneel down and place your palms flat on the floor so that your thumbs and pointer fingers touch. Straighten your legs behind you, turning your toes under so that your weight is balanced between the balls of your feet and your palms, and keep your arms straight. Keeping your body parallel to the floor, lower it until your nose is touching your hands, and then push back up.
Tips and Warnings
- Before performing triceps exercises, warm up with five or 10 minutes of light cardio exercise. You should set the weight heavy enough so that you're experiencing extreme difficulty or failure by your 12th repetition. You do not need to perform all of these exercises in every strength-training workout. Instead, incorporate one or two per workout, along with seven to nine additional strength-training exercises that target all of the body's major muscle groups. You can perform these exercises with free weights and/or exercise resistance bands, though some will require modification.
- Do not attempt these exercises without first receiving approval from a medical professional. Stop exercising if you experience any sharp pain. Start your triceps exercise program slowly, using lighter weights than necessary for your first few sessions. To avoid muscle imbalances, include exercises targeting your biceps in your regular strength-training routine.
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