The backs of the arm, where the triceps muscles lie, are prone to fat accumulation, partly because they are seldom worked in daily activities. To lost fat in your arms, you must lose fat overall -- you can't just lose it on your arms. And you must do exercises specifically targeting your triceps to help tighten and tone them. Some can be done using your own body weight, while others require a pair of dumbbells.
Bench Dips
Bench dips require use of your body weight to execute. Sit down on the edge of a flat bench with your palms on the edge. Move your buttocks so they are off the bench and over the floor, and place your weight on both hands and your feet. Keep your torso vertical and legs fully straightened, hip-width apart. Slowly dip as low as you comfortably can, then push up to starting position. Do four sets of 15 reps.
Overhead Triceps Extension
The overhead triceps extension is a simple exercise that targets triceps muscles. Hold one or two dumbbells directly over your head, with your arms straight and your palms facing each other. Slowly, bend your elbows to lower the weights toward your shoulders. Once they reach your neck area, push up to starting position. Do three sets of 10 repetitions.
Bench Press
The bench press works not only your triceps, but also you shoulders, forearms and pectoral muscles. Lie down on a bench and hold a weighted barbell with your arms shoulder-width apart. Lift the barbell off the rack, and hold it directly over your chest. Be sure to have someone spot you while executing this maneuver. Lower the bar toward your chest, bending your elbows and keeping your wrists and hands in a straight line. Hold for a second after the bar touches your chest, then push up to starting position. Do three sets of 10 reps.
Bent-Over Triceps Extension
Bent-over triceps extensions increase muscle definition in your triceps. Grab a pair of dumbbells with your palms facing inward, and bend at the waist until your chest is about parallel to the ground. Form a 90-degree angle between your upper and forearms, and extend your arms backward. Keep your upper body stationery, and once your arm it fully extended, slowly bring it back to the starting position. Do this for three sets of 10 reps each.
Member Comments