Have you ever shied away from wearing a sleeveless or cocktail dress because you can’t dare to bare your bulging arms? No more! These five simple exercises to tone your triceps will let you wave your hellos in a sleeveless top. That arm jiggle? It will be a thing of the past. As will the armpit fat!
The exercises should be performed for two to three sets, depending on your fitness level and weights used. Let’s get started!
Perform this in various ways using a pair of dumbbells or resistance band, on each side by placing the opposite palm and knee on a weight bench. Alternatively, you can exercise both hands simultaneously in standing or seated positions.
Ensure that your torso is parallel to the ground, back is firm and neck is relaxed for standing or bench pose. Use a light pair of dumbbells or resistance band pressed under the feet. Bend the elbows to a 90-degree angle to assume starting position. Now, straighten the arm behind the back and pause there, extending it out by moving only the forearms. Bring the hand back in starting position for another rep.
Hold a single dumbbell with both hands overhead to assume starting position. Keep the hand straight without locking the elbows. Now bend the elbows, allowing the weight to lower back slowly. Get the hands back into starting position for the next rep. Keep the elbows close to the head and pointed to the front.
Want to be healthy and fit? HealthifyMe is here to help you reach your fitness goals. For expert help and guidance, talk to our health counsellor today!
One-Arm Triceps Press
Place the left arm on the right shoulder and right palm on the floor to assume starting position. Press the right arm into the floor to lift the torso till the right arm is straight to work the triceps. Repeat the exercises on the right side to finish one set.
Place the hands shoulder-width apart on each side of the hips, fingers pointing towards the end of the chair. Move ahead a bit so the butt is suspended over the floor and is supported by hands and feet. Begin the rep by bending the elbows back, lowering yourself towards the ground. Stop when elbows are at 90 degrees and go back to the starting position.
Engage the core by keeping the feet hip-width apart and modify by bringing the knees down on the floor.The elbow should be pointed back and close to the sides.Lower the body to the ground slowly till the torso touches the floor and push back up to complete a rep.
When performed regularly, these workouts will help you flaunt strong and shapely arms.