Your triceps muscles -- also known as triceps brachii -- run down the back of your upper arms. They attach to your scapula, or shoulder bone, as well as the top and middle parts of your upper arm bone, and extend down to the top of the ulna bone in your forearm. Their main function is to enable you to extend and bend your arm. Exercises to tone and strengthen these muscles will help reduce flabby arms, commonly called bingo wings. While the lateral raise can help give your arms a toned appearance, there are exercises that target your triceps.
Lateral Raises
This exercise targets your deltoids, or shoulder muscles. But these muscles run over your shoulders and down the backs of your upper arm, where they connect with your triceps , so building strength in your deltoids can have a positive effect on your triceps. To perform the lateral raise, stand up straight with a dumbbell in each hand, your arms hanging down by your sides and your palms facing inward, notes BodyBuilding.com. Maintain a slight bend in each elbow as you raise your arms directly out to your sides, up to shoulder height then lower back down. Take care to use only the strength in your shoulders to perform the lift, and keep your torso stable throughout the exercise.
Triceps Extensions
As the name suggests, this exercise is specifically designed to strengthen and tone your triceps. You will need a resistance band, which should be knotted firmly at the center to a high, stable object, such as a secured cupboard handle, according to Sportsinjuryclinic.net. Take hold of the ends in each hand and bend your elbows to 90 degrees, tucking them into your sides. From this position, straighten your forearms back behind you then return to the starting position and repeat as many times as you can. To ensure you work your triceps, keep the backs of your arms facing directly behind you throughout the exercise.
Overhead Triceps Extensions
Secure one end of the resistance band firmly under one foot and hold the other end in the hand on the same side. Sportsinjuryclinic.net advises to then bend this elbow so it points up toward the ceiling and the hand drops back behind your head. Keeping the upper part of your arm still, straighten your forearm and move your hand toward the ceiling, working against the band's resistance. Return to the starting position with control and repeat.
Triceps Dips
Sit on the edge of a chair or bench with your palms on the edge and your fingers curled over the front. Your feet should be flat on the floor and far enough away so that your knees form an angle slightly greater than 90 degrees. Slide your butt forward so it is free from the chair and slowly bend your elbows until they are at right angles, then slowly straighten them again. Try to keep your back as close to the edge of the chair as possible and make sure your elbows don't flop out to the sides. Keeping them slightly bent, even when you return to the start position, will ensure your triceps work hard throughout the exercise. As your strength improves, move your feet further away from the chair until you can perform the exercise with straight legs.
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