You have to use your muscles or before you know it, you'll lose them. According to Edward Laskowski, M.D. at Mayo Clinic, Rochester, Minn., your muscle mass will naturally deteriorate as you age. This is why so many people end up with flabby arms when they get older. Fortunately, you can do many exercises around the house, without any equipment, to strengthen your triceps and keep your arms toned.
Diamond pushups
You can do diamond pushups on your knees if you're not strong enough to do them on your feet. They are a challenging exercise that really targets your triceps. By bringing your hands close together when you do a pushup, you reduce the load on your pecs and instead increase the load on your triceps. Simply bring your hands together so your finger tips are touching, forming a diamond shape in between your hands, and then perform a pushup as you normally would.
Tricep Dips
You can perform these on a chair, coffee table or couch while you're watching TV. Sit on a chair and grip the edge of the seat with your hands. Take a few steps forward so you are in front of the chair and your knees are bent at a 90-degree angle. Bend your elbows to lower yourself down and inhale. Push yourself up until your arms are straight again and exhale.
Tricep Extensions
This exercise is typically performed with a dumbbell, but if you do not have a dumbbell, you can use a soup can, water bottle or any heavy object you can hold in your hands. Hold a heavy object in one hand. Raise your arm straight up over your head and bend your arm back so your elbow is aligned with your head. You should feel a slight stretch in your triceps. Extend your arm up until it is straight again and exhale. Bend your arm back again and inhale.
Stretching
It's important to stretch before and after each workout. To stretch your triceps, raise your arms above your head and reach as high as you can towards the ceiling. Bend one arm back behind your head until your hand is touching the middle of your upper back. Pull on your elbow with the opposite hand until your elbow is behind the back of your head. Hold for 15 seconds and then repeat on the other side.
References
- Mayo Clinic: Strength Training: Get Stronger, Leaner, Healthier
- Strength Training Anatomy - 2nd Edition; Frederic Delavier, 2005
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