If you dream of slim and toned arms, strengthening your triceps muscles is vital. By working these specific muscles, you build stability and strength in your upper body, which supports bone health and increases range of motion and flexibility.
The following exercises work your triceps and therefore your arms and can be done anytime and anywhere. You don’t need to go to the gym or even own equipment. Try them and the results will surprise you.
Table push ups:
The triceps curl is a low-impact, easy-intensity, and highly effective exercise.
Start by placing your hands in a row under your shoulders and your knees under your hips. Extend your arms, keeping your elbows slightly bent, and “pull in” your abs.Lower your elbows down again without touching the floor, and press them into place without unbending, keeping your hips above your knees. Then return to the starting position. Repeat 8 reps, 8 half-pulses, for 2 sets.
This movement will “burn” the triceps. Lie on your right side, bend your knees and straighten your hips. Place your right palm on your left shoulder, and place your left palm on the floor in front of your right elbow.
Press down on your left palm, stabilizing your torso as you lift your upper body with only your triceps. Lower your body to the starting position. Repeat 8 reps, 8 pulses on top, for 2 sets. Repeat on the other side.
To complete the exercise, prepare for reverse push-ups. Sit with your knees bent and your feet flat on the floor. Place your hands behind you with your fingers pointing toward your buttocks.
Pressing your feet into the floor, lift your hips up and return your weight to your wrists. Now bend your elbows, keeping your hips up and back, then straighten your arms again.
Do 8 reps and 8 pulses in the middle of the exercise for 2 sets.