I get the same question from my female clients, “how can I get rid of this flabby skin that hangs under my arm?” While spot reducing is not possible, using these exercises will help to tone or build the muscle and reduce fat. I put together some of my favorite tricep exercises that will help you get those strong sexy arms you have always wanted!
Make sure you are performing 3 strength training workouts per week. You should add 2-3 of these tricep exercises per week to your strength training workout. Perform 3 sets of 10-12 repetitions for each exercise you choose.
- Dips – When doing dips, make sure to keep your elbows tucked in and keep your body as close to the bench as possible. Lower your body down slowly.
Dumbell Kickbacks – Again, keep your arm tucked close to your body and position your elbow a little higher than your shoulder. Make sure not to move the upper part of your arm.
Standing Cable Tricep Pulldown -Use slow, controlled movements and keep your back straight. Squeeze the triceps at the bottom part of the movement.
Overhead Dumbell Extension -Try to keep your elbows as close to your head as you can during this lift in order to maximize the stress on your triceps. Also remember to use a full range of motion by fully stretching your triceps at the bottom and locking the weight out completely at the top.
Lying Tricep Extension-Use slow and controlled movements and keep your elbows in.
Make sure that intervals and good nutrition are included your fitness routine. These are equally important and will aid in fat loss, therefore helping you to achieve those sexy triceps.