If your upper arms are looking less than toned lately, don’t sweat it — firming up is as easy as completing three simple moves, two to three days a week. Piedmont Atlanta Fitness Center exercise physiologist Paige Jones, ACSM CES, recommends the following exercises for firmer triceps. All you will need is a handled resistance tube and a sturdy chair. Prepare to wave goodbye to upper arm jiggle.
Move 1: Triceps extensions with resistance tube
Start with feet shoulder width apart. With your left hand behind your lower back, raise your right arm above your head and bend your elbow. Grasp one handle of the resistance band in each hand. Your right hand and the handle of the resistance tube should be behind your neck. Keep your elbow pointing straight up toward the sky.
From here, lift your right hand up, extending at the elbow and feeling a squeeze in your triceps from pulling the resistance tube. In a controlled manner, slowly bend your elbow and lower your right hand to the starting position. Breathe throughout the exercise and avoid arching your back.
Be sure to maintain good posture for the duration of the exercise. Complete one set of 10 to 15 repetitions on each side, progressing up to three sets as your body becomes stronger.
Move 2: Pushups
While you may recognize this move from your high school gym class, it is still one of the most effective arm and total body toners. Start on your stomach with your knees, toes and hands touching the ground. Make sure your hands are directly beneath your shoulders.
Keeping your knees on the ground, tuck your butt and keep your abs tight. Push upward and fully extend your arms to reach the top of the pushup. (Note: If you are still building upper body strength, you can remain on your knees throughout the exercise. If you are stronger, you can balance on your hands and toes for a full military-style pushup.)
Maintain straight alignment from your shoulders to your knees, then slowly lower back down to the starting position. Your chest should remain a few inches off the ground. Repeat from the beginning. Complete one set of 10 to 15 repetitions, progressing up to three sets as your body becomes stronger.
Move 3: Triceps dips
For this move, you will need a sturdy chair. Sit with your hands on the edge of your chair and extend your arms up to lift your hips off the seat. Walk your feet forward while keeping your arms extended.
From this position, bend your arms until they reach a 90-degree angle and your hips drop below the seat of the chair.
Keeping your elbows as close to the body as possible, extend your arms all the way back up, feeling a squeeze in your triceps. Inhale on the way down and exhale on the way up. Complete one set of 10 to 15 repetitions, progressing up to three sets as your body becomes stronger.
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