Toning your triceps allows you to tackle everyday tasks that require upper body strength, keep your arms young and, of course, make you look like you can totally beat the competition in arm wrestling. You may not necessarily be interested in the latter, but you may still want to reshape your triceps. We’ve rounded up the best home exercises for your triceps. Get ready to shape your arms without leaving the house.
Nathan Lloyd, M.Sc.Lloyd of Expertfitness.org says, “As always, listen to your body and adjust accordingly. If an exercise is causing you discomfort or tension, stop immediately and exercise as needed.” Please consult a medical professional accordingly. Continue reading to learn more about these at-home arm exercises for flabby triceps.
The first at-home arm exercise for flabby triceps is the triceps dip. I will explain. All you need to tackle the movement is your body weight and either a sturdy chair, bench, or sofa.
To incorporate this exercise into your arm toning routine, Lloyd says place your hands shoulder-width apart on the edge of the chair or sturdy bench you’re working in. Your heels should be on the floor. . From there, lower your body until your arms are at 90 degrees. Finally, push your body back until you return to the starting position.
While push-ups are a classic and popular choice for arm-strengthening exercises, Lloyd specifically suggests trying close-grip push-ups. In this case, bring your hands closer together instead of keeping them at a shoulder-width distance while your hands are steady on the floor. Lloyd says this really helps focus on the triceps throughout the exercise.
If you’re not doing tricep kickbacks regularly to tone and strengthen your arms, it’s time to start.
This exercise requires a set of dumbbells or something with weight-based resistance. When you’re ready, simply bend at the waist while keeping your arms straight and parallel to the floor. Elbows should be closer to the sides. From there, extend your arms back before returning to the starting position in a controlled motion.
Overhead extensions are another exercise that requires dumbbells or similar weighted objects. Lloyd points out that you can also use resistance bands to achieve the same triceps trimming results.
Start with a dumbbell or resistance band in hand and your arms extended overhead. From that position, either lower the weight or pull the band back behind your head. Then return the weights to the starting position.
Lloyd recommends doing 3 sets of 12 reps to start with.As you feel more comfortable and need more challenge, you can increase to 3 sets of 15 to 20 reps. increase.
Finally, if you’re looking for super toned triceps, planks with side raises should be added to your workout, says Lloyd.
First, you need to get yourself into the high plank position. That is, get down to the floor and support your weight on your hands and toes. Place your hands about shoulder-width apart. Then, hold a dumbbell in one hand and raise that arm to the side. Keep your arms straight, activate your abs, and avoid bending your elbows. Return your arms to the starting position. Do the same with the other arm.
desare O
Desirée O is a freelance writer covering lifestyle, food and nutrition news and more.Read more about Desire
