This is one of the most common questions I get (the second is how to get rid of the belly, we'll talk about that one another day). All women want to know how to tone the back of their upper arm.
The tricep is the long, thick muscle that runs on the back side of the arm. The main function of this muscle is the extension of the elbow joint.
Protecting and supporting the elbow is the importance of the muscle, but aesthetically we all want that toned muscle so we don't have the "jiggle".
So we spend a lot of time on the bicep muscle (the muscle in the front of the arm) because we are very familiar with the curling movement and there are many variations of the curl. The tricep muscle is best targeted with a push or extension movement.
There are a variety of exercise to strengthen the tricep muscle; focusing on the push and extension. The tricep is typically weaker than the bicep (mostly because we work the bicep more) so lighter weight with more repetitions to start will be best. Goal for 3 sets of 10-15 reps.
Progressing the tricep exercises can be accomplished by single arm, half kneeling or kneeling to challenge the muscle and incorporate the core muscles.
Standing tricep kickback -
Bend forward to work against gravity to move the weight. Use your shoulder to stabilize the upper arm, allowing the forearm to extend behind you keeping your elbow up.
OH tricep extension -
The key to this exercise is keeping the arms close to the ears as you lower the weight behind. Ensure you keep the abs engaged so the back doesn't arch.
Kneeling tricep extension -
Progression to the standing tricep extension.
Knees should be under hips for stability. Ensure the abs are engaged to support the back.
1 arm half kneeling tricep extension-
Further progression of the tricep extension utilizing one arm only. Half kneeling position stabilizes the body to ensure you are fully focused on the tricep muscle.
Lying tricep extension (Skull Crusher) -
Bend the elbows and lower the weight to achieve 90 degree angle. Do not let the dumbbells too low to avoid hitting the skull.
You can train the tricep muscles 2-3 times per week. Be sure to incorporate some of these exercises into your upper body day or your push day. And don't forget to throw in some narrow push ups to fire up those muscles!
Continue to follow my blog for exercises that target muscle groups with progressions to see the results you want. Let's get stronger together!