Toning your triceps can help you perform daily tasks that require upper body strength, keep your arms young, and of course, look like you can totally crush an arm wrestling competition. Although you may not be interested in the latter, you may still want to transform your triceps. To help, we’ve rounded up the best home exercises for flabby triceps, according to an expert. Equip yourself to get your arms in shape without leaving home.
Nathan Lloyd, MSc, from Expertfitness.org, shares with us that these exercises should be performed two to three times a week, with a rest day between workouts, in order to achieve the desired results. Lloyd explains, “As always, listen to your body and adjust accordingly. If an exercise causes discomfort or tension, stop immediately and consult a medical professional if necessary.” Keep reading to learn more about these home arm exercises for flabby triceps.
The first step in our home arm exercises for flabby triceps is the triceps dip. “This exercise targets all three heads of the triceps muscle,” says Lloyd. All you need to tackle the movement is your body weight and either a sturdy chair, bench, or even a couch.
In order to incorporate this exercise into your arm toning routine, Lloyd advises positioning your hands shoulder-width apart on the edge of the sturdy chair or bench you’re working with. Your heels should be on the ground. From there, lower your body until your arms form a 90 degree angle. Finally, push yourself up until you are in the starting position.
While push-ups are a classic and popular choice when it comes to arm-strengthening exercises, Lloyd specifically suggests trying close-grip push-ups. In this case, instead of keeping your hands shoulder-width apart as your hands stabilize you on the floor, you’ll want to keep them closer together. Lloyd says this will really help you focus on your triceps throughout the exercise.
If you don’t regularly do triceps kickbacks in an attempt to sculpt and strengthen your arms, then you should definitely start doing it, right away.
For this exercise, you will need a set of dumbbells or something else that will give you a little weight-based resistance. Once you’re ready, simply bend at the waist while keeping your arms straight and parallel to the floor. Your elbows should be close to your sides. From there, extend your arms behind you before bringing them back to the starting position in a controlled motion.
The overhead extension is another exercise that requires a dumbbell or similar weighted object. Lloyd points out that you can also use a resistance band in order to achieve the same triceps cutting results.
With your dumbbell or resistance band in hand, start with your arms straight above your head. From this position, lower the weight or pull the band behind your head. Then, bring the weight back until you’re in the starting position.
Lloyd recommends doing three sets of 12 reps when you’re first starting out. Once you’re more comfortable and feel like you need more of a challenge, you can increase this to three sets of 15-20 reps.
Finally, Lloyd says a plank with a side rise is exactly what you need to add to your workout if you’re looking for super-toned triceps.
You will first need to get into a high plank position. This means getting down on the ground and supporting the weight of your body on your hands and toes. Your hands should be about shoulder width apart. Next, take a dumbbell in one hand and raise that arm out to the side. Make sure to keep your arm straight, activate your abs, and don’t bend your elbow. Return your arm to the starting position. Do the same with the other arm.
Desirée O is a freelance writer who covers, among other things, lifestyle, food and nutrition news. Learn more about Desiree
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