Tone Your Triceps!

by Kris Pitcher

It's time to get sleek upper arms! Now you know I'm going to tell you to first and foremost do your cardio and eat your clean healthy diet. That goes without saying. Those things will help you burn the fat flapping around on top of your beautiful muscles underneath.

Next, it's toning time! Here are three exercises to get you going. As always, consult your health care professional before beginning any exercise program. Work with a professional to answer any questions you have and to ensure proper exercise form.

Remember you want to exercise with controlled movements, breathing normally (ideally inhaling on the concentric, and exhaling on the eccentric contractions). It doesn't take much weight when you are controlling and squeezing through each motion.   

• Cable Triceps Press Down: standing in front of the cable station, feet shoulder width apart, abdominals contracted, elbows in toward your torso, palms press down toward your thighs as you squeeze through your triceps. Slowly return to starting position, arms at 90 degrees - repeat for 12-15 repetitions. 
• Seated Overhead Dumbbell Extension: Sitting on a bench, feet flat on the floor, take the dumbbell in your right hand, supporting your right elbow with your left hand, raise the dumbbell over head. Your right elbow should be next to your right ear as you extend your arm over head. Return to starting position and repeat for 12-15 repetitions. 
• Dumbbell Triceps Kickback: Visit Ace Fitness for a great description of the kickback.  Dumbbell Triceps Kickback - Arms - Get Fit Exercise Library - American Council on Exercise

Working the triceps with a variety of exercises will give your arms the shape they need to make their debut this spring! If you're adding or changing up a current routine, add the same number of sets you are already doing. If you aren't currently doing triceps work, try 1 set of each exercise. I don't want you cursing me when you're trying to dry your hair tomorrow.