Even though winter seems like it will never end, it is time to start preparing for summer and all of the warm-season clothing that comes along with it. Spagthhei sleeve tops, bathing suits, and strapless dresses that show off your arms and reveal your winter jello to the world. Instead of hiding in T-shirts, take a few months to tone your arms, strengthen your upper body, and regain your confidence. Plus, you’ll just feel better overall.
Extreme Row Push-Up
If you’ve graduated past traditional pushups and want to try something a little more challenging, tackle this triceps-burning version for a serious workout.
Step 1: Grab a pair of weights (use whatever weight works for you, but it is best to start light) and go into a pushup position with your arms extended and your hands wrapped around the weights. Be sure to keep your core engaged as well for the ultimate effect.
Step 2: Go down and complete a push-up, making sure to keep your elbows tight against your ribs to focus more on your triceps.
Step 3: Once you return to the upright plank position with arms extended, bend your right arm and pull the weight towards your side. Keep your elbow tight against your body and keep everything in line as you lower it back down.
Step 4: Repeat the weight lift with the other arm to complete the rep.
It is recommended that you do 12 reps and three sets once you’re comfortable and able to complete the motion.
Tricep dip
This deceptively exhausting exercise will really make those underworked triceps sing and set you on the path towards eliminating your arm jiggle for good.
Step 1: Sit on an exercise mat with your legs bent in front of you, about shoulder-width apart. Place your hands behind you and in line with your shoulders, keeping your fingers facing forward.
Step 2: Lift yourself up so that your hips are raised off the mat and then bend your arms straight back behind you to hover your butt over the mat. Don’t allow yourself to rest at the bottom, but keep going until you have completed the set.
Step 3: Variation. To incorporate a leg workout into this exercise, simply extend one of your legs as you dip down. Alternate for each rep so that your legs are getting an equal workout. This motion with help increase flexibility and will ensure that your arms are working extra hard.
Try to work up to two sets of 24 reps.
Seated tricep extension
This exercise works best if you have an exercise ball, however, if you don’t, you can always do it standing up. It will do wonders for toning your upper arm jello and may even help you achieve defined abs as well.
Step 1: Grab a slightly heavy weight and sit on the exercise ball. Use both hands to lift the dumbbell straight over your head.
Step 2: Lower the dumbbell behind your head, bend at the elbows, and keep lowering until your forearms touch your biceps.
Step 3: Hold for a breath and then engage your triceps to straighten your arms again, returning them to the extended position.
As you build muscle in your triceps, you should get to the point where you can do three sets of 12 reps. Don’t be ashamed if you need to start with a lighter weight or even no weight at all. Once you get the motion down, you’ll be able to increase the difficulty and push yourself a little harder
Arm circles
This exercise is incredibly humbling, especially when you approach it at the end of arm day. Don’t be fooled by its simplicity; it will give your triceps, biceps, and shoulders and incredible challenge.
Step 1: Lift your arms out to the sides, extending until your elbows lock as if you were going to start flying.
Step 2: Make small circles around the shoulder joint going in one direction for 20 seconds and then reversing.
Yep. That’s it. A simple, killer exercise that will target that arm jello once and for all. Take a break after 40 seconds and then repeat it.
Remember, as with any exercise, it is important that you practice proper form and safety. You’re not doing yourself any favors if you are pushing for so many sets that you lose good posture. In fact, this can lead to injury and may even prevent you from working out for a while, which will delay all of your fitness goals. Take it slow and engage in daily physical activity, no matter what you’re doing.
-The Well Daily Team