Tricep-Toning Exercises

by Lizzie Fuhr 0

Tank-top and bikini season is on its way, and sexy, toned arms are always in season. Each of these triceps-toning exercises will help combat the notorious arm jiggle.

Triceps Dip

Whether you're outside, at the gym, or at home, triceps dips get your arms pumping. Be sure to avoid these common triceps dip mistakes to make the most of this move and keep your body safe.

• Position your hands shoulder-width apart on a secured bench or other stable surface.
• Move your butt in front of the bench with your legs bent and feet placed about hip-width apart on the floor.
• Straighten out your arms, and keep a little bend in your elbows in order to keep tension on your triceps and off your elbow joints.
• Now slowly bend at your elbows and lower your upper body down toward the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench.
• Once you reach the bottom of the movement, slowly press off with your hands and push yourself straight back up to the starting position.
• Repeat for one minute.

Side Arm Push-Ups

Another alternative for your standard push-up routine is the side arm push-up. It tones your triceps, deltoids, and the outside of your chest.

• Lie on your right side with your knees and hip bent to 45 degrees. Wrap your left arm around your waist, and place your left hand in front of your right shoulder with your fingertips parallel to your body. Keep your waist lifted with energy shooting out of the top of your head.
• On an exhale, press your left hand into the ground and push yourself up, straightening the left elbow. Inhale, and slowly lower yourself back to starting position.
• Do three sets of 10 to 15 reps.

Keep reading for two more exercises that tone your triceps.

Four-Limbed Staff

Occasionally referred to as a "yoga push-up," Four-Limbed Staff strengthens and tones triceps while challenging the core.

• From Standing Forward Bend pose, inhale, straighten your arms and back, and look up. Bend your knees slightly, and step or jump both feet back so you're in the top of a push-up position with your shoulders directly above your wrists.
• As you exhale, bend your elbows straight behind you so they brush against the sides of your body, lowering into Four-Limbed Staff. Keep your body parallel to the ground and your shoulders parallel with your elbows. Draw your navel in toward your spine to protect your lower back, holding for five breaths.
• Drop to your belly to relax, or push-up into Upward Facing Dog — as you would do in a traditional vinyasa transition. Then, push back to Downward Dog, or press back up to plank to perform Four-Limbed Staff again.
• Hold Four-Limbed Staff for five complete breaths three to five times.

Chest-Opening Triceps Lift

An easy-to-follow triceps exercise with an added heart-opening benefit is the chest-opening triceps lift. Another bonus is that it strengthens your upper back!

• Clasp either end of a dumbbell behind the back with both hands.
• Engage abs to protect the lower back, and lift the weight slightly away from the body; fold at your hips. This is the start position.
• Lift the weight up toward the ceiling, holding for a second, and then lower to the starting position. Repeat for three sets of 12 to 15 reps.