Toning your triceps can help you tackle daily tasks that require upper body strength, keep your arms feeling young, and of course, make it look like you can totally crush an arm wrestling competition. Although you may not necessarily be interested in the latter, you may still want transform your triceps. To help you out, we’ve rounded up the best home exercises for flabby triceps, according to an expert. get ready for get your arms in shape without leaving home.
Nathan Lloyd, MScof Expertfitness.org, shares with us that these exercises should be performed two or three times a week, with a rest day between training sessions, to achieve the desired results. Lloyd explains, “As always, listen to your body and adjust accordingly; if an exercise causes you discomfort or strain, stop immediately and consult a medical professional if necessary.” He reads on to learn more about these at-home arm exercises for flabby triceps.
First up in our home arm exercises for flabby triceps is the triceps dip. “This exercise targets all three heads of the triceps muscle,” explains Lloyd. All you need to tackle the move is your body weight and a sturdy chair, bench, or even a couch.
To work this exercise on your arms toning routine, Lloyd says to place your hands shoulder-width apart on the edge of the chair or sturdy bench you’re working with. Your heels should be on the ground. From there, lower your body until your arms form a 90-degree angle. Finally, push yourself back until you are in the starting position.
While push-ups are a classic and popular choice when it comes to exercises to strengthen your arms, Lloyd specifically suggests trying close-grip push-ups. In this case, instead of keeping your hands shoulder-width apart while your hands stabilize you on the ground, you’ll want to keep them closer together. Lloyd says this will really help you focus on your triceps throughout the exercise.
If you don’t do tricep kickbacks regularly in an attempt to sculpt and strengthen your arms, you should definitely start doing them soon.
For this exercise, you’ll need a set of dumbbells or something else that offers you some weight-based resistance. Once you’re ready, simply bend at the waist while keeping your arms straight and parallel to the floor. Your elbows should be close to your sides. From there, extend your arms behind you before bringing them back to the starting position in a controlled motion.
The overhead extension is another exercise that requires a dumbbell or similar heavy object. Lloyd notes that you could also use a resistance band to achieve the same results on the triceps trim.
With your dumbbell or resistance band in hand, start with your arms extended above your head. From that position, lower the weight or pull the band back behind your head. Then, push the weight back up until you’re back in the starting position.
Lloyd recommends performing three sets of 12 reps when you’re just starting out. Once he gets more comfortable and feels like he needs more of a challenge, he can increase it to three sets of 15 to 20 reps.
Finally, Lloyd says that a plank with a lateral raise is just what you need to add to your workout if you’re looking for ultra-toned triceps.
You will first need to get into a high plank position. That means squatting on the floor and supporting your body weight on your hands and toes. Your hands should be shoulder width apart. Then, grab a dumbbell in one hand and lift that arm out to the side. Make sure to keep your arm straight, engage your abs, and don’t bend your elbow. Return the arm to the starting position. Do the same with the other arm.
Desiree O
Desirée O is a freelance writer covering lifestyle, food and nutrition news, among other topics. Read more about Desiree
