The backs of your arms store fat, but with the right moves, triceps also shape up faster than most other body parts. Here are some tips that can help:
Press-Downs
- Stand with rubber tubing (sold at sporting-good stores) draped around neck.
- Grasp so elbows form a 90-degree angle.
- Keeping elbows pressed to your sides, slowly straighten arms by bring your hands down in front of you.
- Hold for 2 seconds, then return to the starting position.
- For beginners, do one set of 8 to 10 repetitions.
- If you're more experienced, do 2 to 3 sets of 8 to 10 repetitions.
Bicep Curl
- Hold a dumbbell (2 to 3 lbs) in both hands, arms extending down at your side, with your palms facing your hips.
- Keeping your elbows close to your body, curl the dumbbell toward your shoulders - either simultaneously, or alternating one arm at a time. Lower the dumbbells to the starting position in a slow, controlled manner.
- For beginners, do one set of 8 to 10 repetitions.
- For experienced, do 2 to 3 sets of 8 to 10 repetitions each and use 3 to 5 -lb dumbbells.
More experienced exercisers may also want to add the following exercise to tone that underarm area.
Chair Dips
- Sit on the end of a sturdy chair, and grasp the edge of it with the palms of your hands.
- With your legs fully extended, place your feet straight out in front of you with your heels on the floor so that your weight is being supported by your arms.
- Using your arms, lift yourself up from the chair and then lower your body as a unit toward the ground until your arms exceed a 90-degree angle.
- Hold for 2 seconds, then return to the starting position.
- Do 2 to 3 sets of 8 to 10 repetitions.