Weight makes no difference when it comes to developing flabby arms. Whether you are overweight or skinny, you naturally lose muscle mass and tone as you age, according to the Mayo Clinic website. Thus, it is imperative that you strengthen all the muscles in your body, including your triceps. Thankfully, it isn't difficult to do this at home. You can do most of these exercises while you are watching television.
Dumbbell Overhead Triceps Extension
You can do this exercise on a chair, or for more of a challenge, sit on a stability ball. Grab a dumbbell that will have you fatigued by about the 12th repetition. Sit up tall with your shoulders down and back and stomach tightened. Grasp the dumbbell, with both hands wrapped around the bar, then raise it above your head. Your elbows should be fully extended, but not locked, and facing forward. Your palms should be facing in toward each other. Slowly lower the dumbbell behind your head. Slowly bring the dumbbell back up and repeat.
Dumbbell Triceps Kickback
Stand with your feet about shoulder-width apart, but with your right foot about 2 feet in front of your left one. With both knees slightly bent, lean your upper body forward and rest your right hand on your right thigh. Keep your shoulders down and back with your abdominal muscles tight. With a dumbbell in your left hand and palm facing your body, make sure your upper arm is about parallel with the floor and your elbow is forming a 90-degree angle. Keeping this upper arm and body position completely stable, slowly extend your left arm behind you. Hold and slowly release your lower arm back down. Do 12 to 15 repetitions and repeat on the other side.
Dips With Swing
Sit on the edge of a step and place your hands firmly on the step next to your hips, with your elbows pointing behind you. Stretch your legs out in front of you, keeping your knees slightly bent and feet on the floor. Extend your elbows so that you lift your body up off the step and then slowly lower your body down onto the floor. Lift your body up off the floor and back over the step, but do not sit down. Repeat 12 to 15 times.
Tips
Stretch your triceps at the end of each workout session. Reach your arm straight up into the sky and then down behind your back, as if you were going to pat your back with your elbow pointing up in the sky. Pull your elbow with the opposite hand to feel a slight stretch in your tricep. Hold for 20 seconds and repeat on other side. Give your triceps at least one day's rest before training them again. Always consult your doctor before beginning a new workout routine.
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