Tone Up Your Triceps with These 4 Moves

Ready to say goodbye to your “bat wings” or “bingo arms”? Want to tone up your arms before tank top season finally arrives?

You’re not alone!

The triceps area or the back of the arm is an area that many people struggle with and it’s something I get asked about often – especially by my female patients.

While there is no way to reduce body fat from one specific area or spot reduce, there are definitely some easy exercises you can do to strengthen and tone up your common trouble area.

What are Triceps and What do They Do Anyway?

The triceps are large muscles located on the back of the arm, and are responsible for extension or straightening of the elbow joint.

When do you use your triceps? Anytime you extend or straighten your elbow, your triceps contract. You use your triceps when you are dribbling a basketball, slamming the trunk of your car or even when hammering a nail. The triceps also act as “helper” muscles or synergists during the straightening phase of any push motion such as a push up or chest press.

Tone Up Your Triceps With These 4 Quick and Easy Exercises

Ready to start defying gravity with your triceps? Here are four of my go-to triceps exercises. All you need is a set of light to medium weight dumbbells, a bench or chair and a space to work in.

Always start by warming up for 3-5 minutes. Big arm circles and some dynamic arm stretches would be a great way to get your triceps warmed up and ready to work For each exercise, start with 1 – 3 sets of 8 -12 repetitions per side. Take your time and work on your form to start. Form is everything when it comes to strength training.

Overhead Extension

Stand with feet hip distance apart and abdominals braced, holding a light to medium weight dumbbell in your right hand

Reach your right arm overhead, stacking the elbow directly above the shoulder and maintaining this alignment throughout the exercise

For a little extra support place your opposite hand against your forearm

Bend your elbow and lower the weight toward your shoulder, stopping at approximately 90 degrees

Contract your triceps muscle and straighten your arm back to the start position

Tricep Kickback

Hold a light to medium weight in your right hand.

Place your left knee and hand on a bench or chair. Your chest should face the bench and your torso should be parallel to the floor

Draw your right elbow up toward the ceiling, until your upper arm is parallel to the floor and your elbow is at about 90 degrees

Extend your forearm until your arm is straight

Slowly release back to start position

Be careful not to let momentum take over

Side Tricep Pushup

Lie on your right side with hips stacked

Place your right hand on your left shoulder

Place the left hand on the floor in front of you with fingers pointing to the right

Push into the floor, lifting your upper body off the floor and straightening your left arm as much as you can without out locking the elbow

Lower to the floor and repeat 8 to 12 times before switching to the other side

Triceps Pushup

Come down to hands and knees on the floor, setting up for a pushup

Walk your hands in directly below the centre of your chest with index fingers and thumbs touching, creating an upside down diamond shape

From your knees or toes, slowly lower your chest down toward the floor, keeping your elbows tight to the sides of your body

Press back up to start position

So there you have it – four of my favorite tricep exercises! Try working one or more of these exercises into your routine a few times a week. You’ll see a difference in no time.

Was this blog helpful? Feel free to share it with anyone you know who could use some help in the battle against “bat wings” and “bingo arms”. What’s your favorite tricep exercise?