Certain resistance exercises help reduce unwanted flab from under your arms. Your triceps muscles are located on the underside of your arms. Be proud of your arms by developing firm and toned triceps through the use of weight training movements. Understanding a few easy weight training exercises enable you to reach your arm firming goals.
Tricep Push Ups
Begin this exercise by lying face down with feet together. Place hands with thumbs facing inward and almost touching. Slowly lower your upper body towards the ground while keeping elbows fixed tightly to your sides. Bend elbows back during the lowering phase. Keep your entire body straight and in line with your hips throughout the entire exercise. Focus on using your triceps to lift your upper body until you reach a full extension with your arms and repeat.
Chair Dips
Chair dips provide a flexible way to develop your triceps virtually anywhere. Execute this exercise by grabbing the front edge of a chair with your hands. Move your backside in front of the chair with knees bent and feet on the floor. Lower your bottom while bending your elbows to a 90 degree angle. Push yourself up to the starting position while keeping elbows tight to your sides. Focus on squeezing your triceps throughout the lifting movement.
Tricep Push Downs
The tricep push down uses the cable machine for resistance. Almost any gym houses the very popular cable machine. This movement uses either a bar or a rope attached to a cable pulley. Start by raising the cable pulley handle so the bar or rope are at forehead level. Stand while facing the cable and pull the attachment down while keeping your elbows tight to your sides. Lower the attachment until you reach full elbow extension. Slowly raise the attachment up until you reach the starting position and repeat.
Guidelines
According to Vivian Heyward's "Advanced Fitness Assessment and Exercise Prescription," to increase muscle tissue in your arms use one to three sets of eight to 12 repetitions. Increasing muscle mass firms your arms and lowers your overall body fat percentage. Weight train three to four days a week to achieve the best results, advises Heyward.
Member Comments