Suggested exercises for toning triceps (muscles on the underside of the upper arm)

Tricep extensions - These are done while lying flat on your back with your knees bent and feet slightly apart on the floor. Hold the weights with your palms facing each other. The weights should be held straight up above your chest about as far apart as your shoulders. Slowly bend your elbows and lower the weights until the elbows are bent at 90 degrees. The upper arm should remain in the upright position as you lower your lower arms bringing the weights down toward the floor. At the end of the extension, the lower arm should be perpendicular to the floor. Hold the position for ten seconds, then slowly straighten your arms at the elbow until you are, once again, in the straight arm (extended) position. Repeat this for at least 10 times.



Rest for one minute, and repeat at least one more time. To increase the tension on the muscle, you can increase the weight or develop the exercise until your lower arm allows the weight to touch the floor near your ears. Note: you don't need to invest in handweights or dumbbells to do extensions. Books are easy to hold on to and you can vary the weight by choosing thicker books. As your strength and endurance improve, you may want to consider a dumbbell set so that you can gradually increase the weight. In lieu of increasing the weight, you can perform more repetitions.



Overhead press - These are done while standing. Set your feet apart even with your hips. Keep your knees slightly bent. Holding weights level with your shoulders, palms facing each other, steady the weights. Press the weights over your head, extending your arms straight up. Keep palms toward each other. Do not arch your back or lock your elbows. Hold the weights steady for a count of ten, then slowly lower to starting position. Repeat 12-15 times. You can use hand-weights, dumbbells, cans of vegetables, or any other weight that can be safely held in your hand. Increase weight as your muscles become stronger. Increase repetitions to 20-25 times each session as you adjust to the weight.



Tricep Dips - Sit on the edge of a chair with feet on the floor. Keep your knees bent. Place your hands close to your body with your fingers wrapped around the corners of the chair. Face thumbs forward. Straigten your arms and lift your buttocks up and out in front of the chair seat. Slowly bend your elbows as far as comfortably possible. Allow your hips to drop below the level of the chair seat. Straighten arms and lift hips back to seat level. Repeat several times. To intensify this exercise, spread legs farther apart and bend knees less. To simplify this exercise, move feet closer and bend knees more.


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