Flabby arms can easily be toned by exercising the triceps. Fortunately, this can be done accurately and effectively. Here are five exercises that will make the sagging skin on your arms disappear.
1. Push-ups
This classic exercise will do wonders for your triceps. Here’s how to do it: Position your body parallel to the ground, with your feet together and your arms braced. Keep your body in line with your head and your hands under your shoulders. It is about staying close to the ground by bending the elbows. At the lowest point, you have to have your elbows at a 90 degree angle.
Make sure the body stays straight when pushing up. In the highest position (drawing A), the arms are fully extended.
2. Triceps exercises
For this exercise, you will need an exercise bench. Extend your legs and face outwards with your body straight and your back towards the seat. Keep your arms straight, hands parallel to your shoulders, and stay on the bench.
Lower your body to the floor, bending your elbows to a 90-degree angle. Your back should be close to the bench. Let your body touch the ground, and then straighten your arms to repeat again.
3. Bent over with weights
For this exercise, you will need some dumbbells. You will have to keep your knees slightly bent, slightly inclined at the waist with a straight back. You should hold the dumbbells with your palms facing down.
Keep your head up, with your back almost parallel to the ground. Keep your arms perpendicular to the floor and your body. Let the weights hang directly in front of you, and breathe.
Keeping your body still, exhale and lift the weights. Let the weight be held solely on the forearms, as much as possible. Flex your back muscles in the top position, and hold for two to three seconds.
As you inhale, slowly return the weights to the original position.
4. Triceps Extension
This exercise requires a dumbbell. Sit in a standing position with your feet about shoulder-width apart. Raise the dumbbell above your head with both hands. Once your arms are fully extended, your palms should face up.
Next, slowly bring the dumbbell behind your head, in a circular motion, until your elbows are perpendicular to the floor and your biceps are in contact with your forearms.
Throughout this exercise, keep your upper arms stationary. Let your forearms do the work. Inhale, lift the dumbbell up with your triceps, return to your starting position, then exhale.
5. Dumbbell Triceps Kickback
This time you will need two dumbbells: one for each hand. Keep your back straight and your palms facing your body. Allowing your knees to be slightly bent, keep your body bent at the waist, leaning forward slightly.
While keeping your head up, make sure your torso is parallel to the ground. Keep your forearms pointing to the floor at a 90-degree angle to your upper arm. With this starting point, you can now do the movement that will work the triceps.
Keeping your upper arms stationary, lift the weights with your triceps until your arms are fully extended. As always, make sure your forearms are doing the work.
Inhale and pause. Then slowly lower the weights back to the original position.
