I have decided that now is the time to firm up the arms. I have always had bigger arms, but I am going to try my best at least to firm them up so they do not appear so flabby. I have picked 3 exercises I will start this week. They are tricep dips, tricep curls and push ups. I have included a step by step tutorial on how to do each exercise. (In case anyone would like to join me).
Tricep Dips:
1. Use a bench or chair. It will need to be sturdy enough to hold your body weight. Stand in front of the bench, with your back to it.
2. Place your hands on the bench with palms down and your knuckles facing forward. Hands should be slightly closer than shoulder width apart. As you are doing this you will bend at the knees and your legs should be at a 90-degree angle.
3. Lower your body by bending at the elbow. Exhale slowly as you bend. Lower for a count of two. Elbows should not point out away from the body as you lower.
4. Straighten your arms out. This will push your body back up. Inhale slowly through your nose as you straighten your arm.
5. Complete 10 to 12 repetitions. This is considered one set. Towards the end of the set it should get difficult to perform the exercise. Perform enough repetitions of the tricep dip to work the muscle to fatigue without causing pain.
6. Do two to three sets. Rest your triceps for a minute in between sets. Work your triceps two to three times a week, with at least 24 hours' rest between workouts.
Tricep Curls (with free weights):
1. Stand (with legs slightly bent and feet hip-width apart) or sit on a bench. Raise your arms straight overhead while keeping them close to your ears.
2. Bend your elbows, lowering the weights behind you. Straighten your arms to raise the weights to the starting position.
Modified Push Ups:
1. Start on all fours with hands a bit wider than the shoulders.
2. Walk the knees back a bit in order to lean your weight on the hands and flatten the back from the head down to the back of the knees.
3. Pull the abs in and, keeping back straight, bend the elbows and lower body toward the floor until elbows are at 90-degree angles.
4. Push back up and repeat for 1 to 3 sets of 10 to 16 reps.
Tricep Dips:
1. Use a bench or chair. It will need to be sturdy enough to hold your body weight. Stand in front of the bench, with your back to it.
2. Place your hands on the bench with palms down and your knuckles facing forward. Hands should be slightly closer than shoulder width apart. As you are doing this you will bend at the knees and your legs should be at a 90-degree angle.
3. Lower your body by bending at the elbow. Exhale slowly as you bend. Lower for a count of two. Elbows should not point out away from the body as you lower.
4. Straighten your arms out. This will push your body back up. Inhale slowly through your nose as you straighten your arm.
5. Complete 10 to 12 repetitions. This is considered one set. Towards the end of the set it should get difficult to perform the exercise. Perform enough repetitions of the tricep dip to work the muscle to fatigue without causing pain.
6. Do two to three sets. Rest your triceps for a minute in between sets. Work your triceps two to three times a week, with at least 24 hours' rest between workouts.
Tricep Curls (with free weights):
1. Stand (with legs slightly bent and feet hip-width apart) or sit on a bench. Raise your arms straight overhead while keeping them close to your ears.
2. Bend your elbows, lowering the weights behind you. Straighten your arms to raise the weights to the starting position.
Modified Push Ups:
1. Start on all fours with hands a bit wider than the shoulders.
2. Walk the knees back a bit in order to lean your weight on the hands and flatten the back from the head down to the back of the knees.
3. Pull the abs in and, keeping back straight, bend the elbows and lower body toward the floor until elbows are at 90-degree angles.
4. Push back up and repeat for 1 to 3 sets of 10 to 16 reps.
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