Many people would like to improve the appearance of their upper arms. Even though you cannot spot reduce the fat on your triceps, you can do targeted exercises that will strengthen and tone your triceps muscles while you do the necessary cardio to help reduce overall body fat.
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Read more: 8 Exercises to Tone Your Triceps
1. Triangle Push-Ups
While standard push-ups also strengthen the triceps, they primarily target muscles in your chest. Try triangle push-ups, as described by the American Council on Exercise, to target your upper arms. If this exercise is too hard, begin with your knees on the ground.
- Begin in a plank position, as you would for a traditional push-up.
- Bring your hands together until your opposite thumbs and index fingers are touching to form a triangle.
- Slowly lower your body toward the floor as low as is comfortable.
- Press back up to the starting position.
- Repeat 10 times, increasing volume as strength improves.
2. Double-Arm Overhead Extensions
The double-arm overhead extension is a move that targets both arms at the same time.
- Hold onto a five to seven pound dumbbell with both hands near one end.
- Raise the dumbbell over your head and glue your biceps to your ears.
- Lower the dumbbell slowly behind your head.
- When the dumbbell touches the back of your neck, apply tension to raise the dumbbell to its original position behind your head.
- Do one set of eight to 10 reps and work your way up to three sets of eight to 10 reps over time.
Kickbacks, as demonstrated by ExRx.net, tone your triceps in addition to your upper arms.
- Lean over a bench, set your right palm face down on it and rest your right knee a few inches behind your hand.
- Take a dumbbell with your left hand and bend your arm until it reaches a 90-degree angle.
- Push the dumbbell back until your arm is straight and pull forward to the starting position.
- Repeat with your right arm.
- Do three sets of 20 reps per arm.
4. Triceps Dips
Triceps dips are similar to push-ups, except that your body is fixed in an upright position.
- Sit on a bench, place both hands, with palms down, on the edge of the bench.
- Walk your legs outward until your buttocks are parallel to the floor and your arms are fully straightened.
- Bend your elbows and dip as low as you can, then push up to your original position.
- Do four sets of 15 reps.
Read more: An At-Home Triceps Workout With Just 4 Moves
Add Some Cardio
Cardio that tones your triceps at the same time can help you get rid of excess triceps fat more quickly. Some cardio like walking, running and bicycling burn calories, but they do not work your arms during exercise.
However, elliptical training, cross-country skiing, jumping rope and swimming can strengthen your triceps, while burning fat.
According to the Physical Activity Guidelines for Americans, you should shoot for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week. Daily activities, such as raking the lawn, sweeping or vacuuming all work your triceps and contribute to overall calorie burn.