Bulky sweaters might be replacing tank tops in the seasonal wardrobe change, but that doesn't mean you can start neglecting your upper arms. Keep strength-training those triceps! Here are three of our favorite moves designed to shape and sculpt the upper arm. Two are body-weight exercises, meaning you need no equipment to give your arms a good workout. The third move just requires an exercise band. Watch this video to learn the exercises, and get ready for some serious toning.
I am all about push-ups lately, especially since I got that new iPhone app PushupFu that counts my reps. Regular push-ups can get a little boring, so I like to mix it up with Elevated Push-Ups, the challenging Wide Arm Push-Ups, and the core building Spiderman Push-ups. If you want to add a little bling to your push-up routine, consider this diamond variation.
Although common to military workouts, us civvies can still reap the benefits and target our triceps with Diamond Push-Ups. For details on the move just read more
Even though your arms are covered up by sweaters and Winter coats, you still need to spend time toning them in these cold months. Here's a move that will target your triceps, shoulders, and abs.
To see detailed instructions, read more
If you're bored of doing triceps kickbacks to work the backs of your arms, and want a multitasking move that will also tone your chest, back, buns, and upper legs, then hop on your exercise ball and give this move a try.
A picture may be worth a thousand words, but there is more to this exercise than meets the eye. To learn the entire exercise, read more
I am always looking for quick ways to work my arms, and this move is great for those commercial break moments as well as downtime between sets of leg work at the gym. The side arm push-up tones triceps, deltoids, and the outside of your chest. Keeping your core engaged will also work your waist. Nice bonus!
I'm sure if you're into strength training with dumbbells or resistance bands, you've done tricep extensions before. This move is similar, but it requires a towel and a friend's help.
- Hold a towel with both hands and bring your hands behind your head with elbows pointing straight up to the ceiling.
- Have a friend stand behind you and hold onto the other end of the towel.
- As you straighten your arms above you, your friend will add a little resistance. This should be enough to make the exercise hard, but not hard enough that you can't do it.
- Then slowly lower your hands back behind you (with your partner still applying resistance). Try to keep your elbows pressing in towards your head.
- Repeat for a total of 12 to 15 times. Then switch roles so your partner can work their triceps, too.
This might be a good exercise to do if you are at the gym with a chatty friend, because you can work and have a conversation during this one!
Yesterday being the first day of Spring, I'm getting excited for warmer weather and the sleeveless fashion that accompanies a rise in temperature. Here are some upper arm exercises you should start incorporating into your fitness routine if you haven't already. Check these out.
- Hold a dumbbell in each hand. Lean your torso forward slightly, keeping your spine straight, and bend both elbows back behind you as high as you can.
- Now keeping your elbows in that position, straighten your right arm back with the bottom of your fist pointing up.
- With control, bend your right elbow and bring the weight back in towards your shoulder. Do this 12 to 15 times.
- Without taking a break, do 12 to 15 reps on the left side.
- Repeat on both sides for a total of three times. If you need to take a break between each set and stand up to release your lower back, go for it.
Fit's Tip: If you're finding it hard to do keep your elbows raised while doing this exercise, switch to a lower weight.
To do an Overhead Triceps Extension you are going to need a Thera-Band. Watch the video to see exactly how to do it.
- Hold about two feet of a band with one hand at each end.
- Position your right hand behind your head and put the knuckles of your left hand just above your butt, in the center of your back.
- Adjust your grip so the band is somewhat tight between your hands.
- Keeping your right elbow high in the air (so your arm is in line with your ears) and your left hand is still firmly anchored behind your back.
- Straighten your right arm (almost like you are a cheerleader cheering, "Let's go!"), and slowly bend it back down to the starting position to complete one.
Do 10 with your right arm. Then switch so your left hand is behind your head, and your right hand is behind your back. Repeat 10 reps with your left arm.
Do three sets of 10.
Fit's Tip: To make it a bit more difficult, increase the resistance by switching band colors.