Triceps are the most common obsession for my over-40 clients. Not so lovingly referred to as bat wings, the underside of the upper arm that wiggles and jiggles can really cause grief for us women. The best way to improve the overall appearance of that area? Weight training. (No surprise there.)
All you need is a bench or chair, some light- to medium-heavy weights, and about 15 minutes per day, two to three days per week. For best results, do three sets of 10 to 15 reps three times per week, depending on your fitness level.
1. Tricep Dips
The trick is to remember that the farther your legs are extended, the more difficult the exercise.
Position yourself on the edge of a bench or chair with your hands holding onto the edge. For beginners, your ankles can be under the knees; for a more advanced exercise, extend your legs. Bending your elbows, slowly lower your body toward the ground, keeping your back as close to the edge of the bench as possible. Straighten your arms to return to the starting position.
2. Overhead Extension
Keep your arms close to your head, as though you are hugging your ears with your elbows.
Holding a single dumbbell in both hands, extend your arms straight overhead. Bend your elbows to a 90-degree angle and then slowly press the dumbbell back up, squeezing the triceps as you press.
3. Tricep Kick Backs
Make sure to keep your elbows high and don’t swing your arms. Concentrate on keeping movement in the triceps.
Place your left knee and left palm on a bench and lower your body to a parallel position with your right foot on the ground. Holding a dumbbell in your right hand, bend your arm to a 90-degree angle, forearm facing your body. Extend your forearm back and pause to squeeze for a moment before returning to the starting position. Do one set and repeat on the other side.
4. Skull Crushers
You can perform this move either on the ground or on a bench using either a barbell or dumbbells.
Lie flat on your back with a weight in each hand (or both hands holding a barbell). Extend arms above your face with palms facing up. Slowly bend your elbows and lower the weights behind your head, bringing them to the bench or floor. Pause and extend to the starting position.
5. Tricep Push-ups
The difference between tricep push-ups and push-ups that target chest muscles is the placement of the elbows. Tricep push-ups are great for shoulders, core, and back, too.
Get into a plank position either on your knees or toes. Place your hands right under your shoulders, palms flat on the floor. Keeping your core engaged, bend arms and slowly lower your chest to the floor. Press into your hands and return to the starting position. The entire time, keep elbows hugging into the midline, instead of letting them flare out to the sides.
You can even do inclined tricep pushups if you feel like changing things up.
Want even more tricep exercises to try? Check out this quick 5-minute barre workout that targets your triceps.
Read Next:
4 Moves to Build Better Biceps
7 Easy Exercises To Target Flabby Arms
Chicken Wing Arms? 3 Home Exercises to Get Rid of Them
Photos: Patricia Pena
