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A weight-free fix for flabby triceps

May 7, 2010

Wow! Great triceps!

Want to firm up that fleshy area at the rear of your upper arm?
 Here’s a quick superset idea you can do at home–without equipment.
 A superset, by the way, is a combination of 2 exercises performed back to back.  Supersets provide plenty of stimulus for the muscle to break down and then grow–which results in a firmer, more “toned” appearance. Plus, supersets get the job done fast!
1. Bed dips: (In the gym, we do bench dips.)
And this is how we look…

Not really. But it’s a good photo for form, EXCEPT that her glutes are a little too far away from the bench, which puts excess stress on your anterior delts (the front of your shoulders). By keeping your glutes a bit closer to the bed, and your torso more upright, you’ll spare the vulnerable shoulder area–a smart move!

  1. Sit at the edge of your bed, your hands on the bed just outside your hips.
  2. Slide your feet forward so your glutes lift off the bed and come just outside of the bed. 
  3. With control, bend your elbows and lower your glutes towards the floor. Your feet will slide forward a bit further–that’s OK–so your heels alone will be in contact with the floor. 
  4. Once your upper arms are parallel with the floor, press through the heels of your hands to reverse direction and lift your body back to the start position. 
  5. Repeat this movement for as many repetitions (reps) as you can get.

Next, immediately get down on the floor (hopefully, on a nonslip rug or carpet)…

2. Close-grip pushups:

  1. Get down on your hands and knees, with your hands roughly beneath your shoulders on the floor. I like to keep my knees together on the floor and cross my ankles.
  2. Lower your torso to the floor. Your elbows will just clear the sides of your body.
  3. Once your arms come almost to right angles, press through the heel of your hands (this will stress the triceps more and take some pressure off the front of the shoulder) to reverse the motion and return to the start position.
  4. Repeat this movement for as many reps as you can.

Rest one minute, then perform 2 more supersets. You’re done!

  • You can sneak these in on days you’re too busy to get to the gym and do your regular workout.
  • OR, perform them twice a week consistently. Depending on your diet and your body fat levels, you’ll see firmer triceps in 8 weeks.  

NOTE: These two exercises will strengthen the triceps, a muscle group consisting of three heads. Performed consistently, they will help firm up the soft backsides of your upper arms–a primary storage site for fat on women! 

BUT, exercise plus diet always works best at giving you the firm look you’d like to see!   

Flickr photos, Brinas mom, amproshoot

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