The two most common questions I get about the arms as a personal trainer is, “how do I get rid of these jiggly wings in the back of my arms?” and “what are some exercises I can do (at home) to tone this up?”
Having strong, toned arms are desired by both women and men. The tricep brachii (most commonly called the triceps) makes up a lot of those arms and consists of three parts: the tricep brachii (long head), tricep brachii (medial head) and tricep brachii (lateral head). Training the triceps at-home using little to no equipment other than your own body weight may seem like a challenge but it really is as simple as it comes. In fact, according to a 2011 study on the best Tricep Exercises conducted by ACE Fitness, two of my top body-resistance exercises landed in the top three most effective exercises for training the long head and lateral head of the tricep brachii. So let’s get started!
Start on your palms and toes in pushup position with a straight back and gaze between your palms. Slowly walk your palms closer together until your thumbs and pointer/index fingers meet one another forming a triangle like shape with your fingers. With control, bend at your elbows to lower your body down until your chest nearly touches your hands. Press back up to your starting position while maintaining a straight back and engaged core. Make sure you inhale as you lower and exhale as you push back up. Complete 8-15 reps for 3-4 sets. If this is too difficult or too easy, see your other options. OPTIONS:Beginner: Inclined with your palms on a secure bench or table and feet on floor Intermediate: Regular with palms and feet on the floor or mat (described above)Advanced: Declined with palms on floor and feet on secure bench or table
Begin sitting on a sturdy bench with hands placed on each side of your hips on the bench so that your palms are directly on the bench, your fingertips are wrapped over the edge and arms remain straight. Keep your knees bent at a 90 degree angle with your feet flat on the ground. Slowly walk your feet forward working your glutes off of the bench while still keeping the bend in your knees. Keeping your back upright and elbows facing backward, gently lower your hips toward the floor by bending your elbows until you upper arms appear to be parallel to the floor. Push your body weight back up by extending your arms back straight. Avoid pushing up with your legs or glutes. Repeat this for 8-15 reps for 3-4 sets. If these sets seem easy, you are ready to progress to the intermediate option.OPTIONS:Beginner: Palms on a secure bench with knees bent and feet flat on floor (described above)Intermediate: Palms on a secure bench with legs straight and heels on floorAdvanced: Palms on a secure bench with legs straight and heels on another bench
Forearm Tricep Extension Pushup
Begin in a pushup position with your palms on the floor beneath you. Slowly lower down to your forearms making sure your forearms are parallel to one another, shoulder and elbow are in line with each other and palms are flat on the floor beneath you. With control press your weight into your palms extending your arms straight. At the top your arms will be at a slight angle from the body. Make sure your keep your core engaged and back straight as you lower back down to your forearms. Repeat this 8-15 reps for 3-4 sets. You can level up or down by choosing another option. OPTIONS:Beginner: Inclined with your palms on secure bench or table and feet on floor Intermediate: Regular with palms and feet on the floor or mat (described above)Advanced: Declined with palms on floor and feet on a secure bench or table
So now you see, training your triceps at-home can not only be easy but also super effective with a few body resistance exercises that requires nothing more than the ground and a sturdy bench, chair or table. Let’s see those strong arms!
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– Casey Edmonds, CHC
Health Advisor | Email Casey