Pushtoday
MuscleChemistry Registered Member
[h=1]WAVE BYE-BYE TO FLABBY ARMS[/h]By Lara McGlashan, CPT
When it comes to trouble spots, the backs of your arms probably rank right up there with muffin tops and saddlebags. But with summer tank-top season approaching, it’s time to tame those triceps.
This workout uses isolation and compound motions to target those troublesome tri’s, building shapely muscle that will make your arms look incredible. Do this workout once or twice a week, and in about two months, you should be jiggle-free.
Military Push-Up
Setup: Get into a push-up position with your hands directly beneath your shoulders and your head, hips and heels all in line.
Move:Bend your elbows and keep them in close to your body as you lower to the floor. When your chest nearly touches the floor, extend your arms and press yourself back up to the start.
Tip: Think about brushing your rib cage with your elbows with each rep to keep your arms in the proper position.
Flip-Grip Dumbbell Kickback
Setup: Stand with your feet hip-width apart and hold a set of dumbbells at your sides with your palms facing behind you. Fold forward from your hips until your back is flat and bend your elbows, pinning them to your sides.
Move: Keep your upper arms steady as you straighten your arms, pressing your palms toward the ceiling. Pause a moment at full extension, then return to the start, flip your palms to face forward and then extend your arms again. Return to the start to complete one repetition.
Tip: Don’t rush; do each part of this exercise slowly and deliberately.
Crab Dip
Setup: Sit on the floor with your knees bent and feet flat on the floor, and place your hands on either side of your hips. Lift your hips up so you’re balanced between your heels and your hands and your bum is about 6 inches off the floor.
Move: Bend your elbows and touch your bum to the ground, then extend your arms and lift your hips and walk backward two steps on your hands and heels to complete one rep.
Tip: Keep your chest lifted and your shoulders back to protect your joints and put the work on your triceps.
Overhead Dumbbell
Triceps Extension
Setup: Stand with your feet hip-width apart and hold a dumbbell with both hands straight up overhead, elbows in close to your ears.
Move:Slowly bend your elbows and lower the weight behind your head as far as you can. Then extend your elbows and press the weight all the way back up to the start.
Tip: Keep your elbows in as close to your head as you can; don’t let them flare out.
Lying Cross-Body
Dumbbell Triceps Extension
Setup: Lie faceup on a bench and hold a set of dumbbells straight up over your shoulders with your palms facing your feet.
Move: Keeping your upper arms stationary, bend at the elbow to slowly lower one dumbbell across your body to touch the opposite shoulder, then extend back to the start. Continue, alternating sides.
Tip:For a little extra bonus, squeeze and contract your nonworking triceps isometrically while your opposite arm is doing a rep.
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When it comes to trouble spots, the backs of your arms probably rank right up there with muffin tops and saddlebags. But with summer tank-top season approaching, it’s time to tame those triceps.
This workout uses isolation and compound motions to target those troublesome tri’s, building shapely muscle that will make your arms look incredible. Do this workout once or twice a week, and in about two months, you should be jiggle-free.
Military Push-Up
Setup: Get into a push-up position with your hands directly beneath your shoulders and your head, hips and heels all in line.
Move:Bend your elbows and keep them in close to your body as you lower to the floor. When your chest nearly touches the floor, extend your arms and press yourself back up to the start.
Tip: Think about brushing your rib cage with your elbows with each rep to keep your arms in the proper position.
Flip-Grip Dumbbell Kickback
Setup: Stand with your feet hip-width apart and hold a set of dumbbells at your sides with your palms facing behind you. Fold forward from your hips until your back is flat and bend your elbows, pinning them to your sides.
Move: Keep your upper arms steady as you straighten your arms, pressing your palms toward the ceiling. Pause a moment at full extension, then return to the start, flip your palms to face forward and then extend your arms again. Return to the start to complete one repetition.
Tip: Don’t rush; do each part of this exercise slowly and deliberately.
Crab Dip
Setup: Sit on the floor with your knees bent and feet flat on the floor, and place your hands on either side of your hips. Lift your hips up so you’re balanced between your heels and your hands and your bum is about 6 inches off the floor.
Move: Bend your elbows and touch your bum to the ground, then extend your arms and lift your hips and walk backward two steps on your hands and heels to complete one rep.
Tip: Keep your chest lifted and your shoulders back to protect your joints and put the work on your triceps.
Overhead Dumbbell
Triceps Extension
Setup: Stand with your feet hip-width apart and hold a dumbbell with both hands straight up overhead, elbows in close to your ears.
Move:Slowly bend your elbows and lower the weight behind your head as far as you can. Then extend your elbows and press the weight all the way back up to the start.
Tip: Keep your elbows in as close to your head as you can; don’t let them flare out.
Lying Cross-Body
Dumbbell Triceps Extension
Setup: Lie faceup on a bench and hold a set of dumbbells straight up over your shoulders with your palms facing your feet.
Move: Keeping your upper arms stationary, bend at the elbow to slowly lower one dumbbell across your body to touch the opposite shoulder, then extend back to the start. Continue, alternating sides.
Tip:For a little extra bonus, squeeze and contract your nonworking triceps isometrically while your opposite arm is doing a rep.
| Exercise | Sets | Reps |
|---|---|---|
| Military Push-Up | 3 | 10-12 |
| Flip-Grip Dumbbell Kickback | 3 | 12-15 each arm |
| Crab Dip | 3 | 10 |
| Overhead Dumbbell Triceps Extension | 3 | 12-15 |
| Lying Cross-Body Dumbbell Triceps Extension | 3 | 12-15 each arm |
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