Exercises for Tricep Flab

Your triceps are the three-headed muscles located on the back of your arms. Excess flab in this area causes your skin to jiggle when you move your arms. Look and feel sexy in sleeveless tops by sculpting your triceps. Look and feel your best by following a sensible eating plan, getting at least 30 minutes of cardiovascular activity each day, and strength training twice a week with exercises that strengthen and tone your triceps.

Triceps Pushups

Because triceps are smaller muscles than the pectorals, which are the primary movers in traditional pushups, triceps pushups are more challenging than wide arm pushups. Begin in a a plank position and place your hands two to three inches from each other. Bend your elbows and lower into a pushup but keep your elbows by your rib cage and do not allow them to flare out to the sides. Return to your starting position and repeat. To decrease intensity, keep your knees on the floor during pushups.

Overhead Triceps Extensions

Hold a medium weight dumbbell in both hands and bring the weight over your head. Keep your elbows close to your ears as you lower the dumbbell towards the base of your neck. Extend the weight overhead to complete one repetition. Repeat for one to three sets of 12 to 15 reps. You can also select a lighter weight and work one arm at a time, using the nonworking arm to support your elbow for stability.

Triceps Kickbacks

Begin with light to medium dumbbells in both hands. Stand with feet hip-width distance apart with knees slightly bent. Hinge your torso slightly forward and engage your abdominal muscles to stabilize your spine. Lift both arms along your sides and bend your elbows. Extend the dumbbells back without allowing your elbows to move. Return to your starting position and repeat. If you are not able to maintain stability during the exercise, work one arm at a time, and support yourself by holding on to a table or surface with your opposite hand.

Triceps Dips

Triceps dips are a challenging body weight exercise. Begin seated on a chair or bench with your hands on the edge and your arms touching your sides. Slide your bottom off and away from the surface approximately two to three inches. Bend your elbows as you lower your bottom below the chair or bench. Straighten your legs if you want more intensity during the exercise. Hold a weighted plate in your lap for an advanced variation.