You don’t have to live with jiggly arm flab forever. Tone your triceps by doing these tried and proven exercises.
When targeting arm fat, many people focus on cardio for fat loss and bicep moves for shaping. Unfortunately, triceps (those muscles at the back of your arm) are often overlooked. For all-round toned arms, start including these tricep exercises in your workout.
Perform each move as stated and repeat the circuit thrice.
(Also read: 7 Best Yoga Poses To Lose Those “Bat Wing” Arms)
Tricep dips
This is a common exercise due to its simplicity and effectiveness. All you need is a stable surface to work on.
Place your hands on the edge of a bench behind you, fingers facing forward. With your legs bent or straightened for additional challenge, straighten your elbows and lift your body up, then bend and lower your body down to the floor without sitting. Ensure your elbow is at a 90-degree angle when bent. Do 20 reps.
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Tricep push ups
These push ups target your triceps by making you push your weight to your shoulders and triceps as you keep your elbows close to your body. It is similar to the chaturanga push up that is done in yoga.
Start in a plank position. Ensure your shoulders are above your wrists. Do a regular push up while keeping your arms and elbows close to your body. Do 20 reps.
(Also read: Do These 5 Push-Up Modifications To Train For A Full Push-Up)
Arm circles
Work your arms while watching TV or when you’re just standing around. This move looks easy, but it gives a slow and painful burn. It’s a popular exercise among K-pop idols too.
Raise both arms out to the side at shoulder level, palms facing down. Draw 100 small circles clockwise while keeping your arms straight. Repeat in the anti-clockwise direction.
(Also read: 3 Easy Moves to Sexier & Sculpted Shoulders, Arms and Back)
Lateral arm raises
Another exercise that can be done almost anywhere, this move helps to tone your arms and strengthen your shoulders.
Raise both arms out to the side at shoulder level, palms facing down. Lift arms about 15 centimetres up and lower. Ensure that your arms do not fall below shoulder level. Do 20 reps if you are using a weight, or 50 reps without a weight.
(Also read: 5 Upper Body Exercises That Every Runner Should Do)
Tricep kickbacks
Just by using a light 2kg weight, you’ll be able to feel the burn with this move that relies heavily on your triceps.
Stand straight with feet hip-width apart. Hold a dumbbell in each hand. Bring your right leg three steps back and bend your left knee. Rest your left hand on your left thigh. Bend your right elbow and bring your arm to the side of your chest. Without any movement in the upper arm, hinge from your elbow and lift your forearm straight backwards. Focus on engaging your tricep, squeezing the muscle when you reach the top. Keep your arm close to your body. Do 20 reps on each side.
(Also read: Sculpt Your Whole Body With These Strength-Training Exercises)
Overhead tricep extensions
This move isolates your triceps and works them at a different angle. Start with a light weight if you’re not used to this movement, and remember to watch your head.
Hold a weight in your right hand. Bend the right elbow and bring your hand to the back of your head. Bend your left hand above your head to secure the right elbow. Bring your right elbow to a 90-degree angle and lower. Do 20 reps on each side.
(Also read: 5 Upper Body Exercises That Every Runner Should Do)
