It’s finally summertime and you’re dying to wear your cute sleeveless tops and spaghetti strap sundresses, right? If you’ve been losing weight and focusing on getting fit before the warm weather hit, then you’re feeling even more confident about wearing summer fashions. One of the main areas to focus on is our triceps. Aside from helping us to look even better in our sleeveless outfits and being stronger, having lean, toned arms has several other benefits as well. Toning your triceps helps you gain muscle mass, which increases your resting metabolic rate. This means you’ll burn more calories even when you’re not exercising, and this contributes to overall weight loss. Sounds like a win-win, don’t you think? Read on to learn how you can tone your triceps by performing a few simple exercises for fifteen minutes, three times a week.
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers:
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6 Simple Exercises That Tone Your Triceps
Note: Some of these exercises require five- to eight-pound weights and an exercise ball.
Move 1: One-Arm Press
- Lie on your left side with your legs extended, right on top of left, and your knees slightly bent.
- Place your left arm on your right shoulder.
- Press your right palm into the floor to lift your torso.
- Continue pressing and lifting your torso until your right arm is straight, then lower yourself.
- Do 12 repetitions, then switch sides.
Move 2: Stability-Ball Push-Up
- Start in a plank position, with your toes resting on a stability ball and your hands on the floor.
- Place your hands a little closer than shoulder-width apart.
- Bend your arms slowly until your elbows reach a 90-degree angle, then press back up to straighten.
- Do 12 repetitions.
Move 3: Dumbbell Skull Crusher
- Start by lying on your back on a stability ball or a bench and extend both arms overhead, a weight in each hand.
- Bend your elbows so your forearms are parallel to the floor, and you’re holding each weight vertically.
- Slowly straighten your arms, then lower them to the starting position.
- Repeat 12 times.
Move 4: Overhead Extension
- Stand with knees soft, arms straight up with elbows next to ears, holding the end of one dumbbell in both hands.
- Bend your elbows to a 90-degree angle with the weight behind you.
- Squeeze your triceps to straighten your arms, pressing the dumbbell up.
- Slowly lower to the start position.
- Complete 12 reps.
Move 5: One-Arm Kickback
- Place your left palm and knee on a bench.
- Hold a weight in your right hand and lift your right arm parallel to your torso.
- Bend your right elbow to a 90-degree angle.
- Slowly straighten your arm, pause, then return to the start position.
- Do 12, then switch sides.
Move 6: Close-Grip Push-Up
- Get on the floor in a push-up position, with your hands directly under your shoulders.
- Keep your elbows close to your sides and lower your body.
- Make sure to contract your abdomen and glutes.
- Return to the start position.
- Do 12 reps.
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers:
Related Resources:
Real Simple The Best Triceps Exercises for Women
The Health Success Site Great Benefits from Arm Toning Exercises