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Make Arms Stronger

The triceps are located between the elbow and the armpit. As a muscle group, they are among the most neglected and in women especially, this is an area that when neglected ripples like a flag when the arm is lifted. The flabby arm phenomenon is not a sign of poor health or fitness, but it is the sign of an underused muscle group. In women, particularly, this is not a muscle group we use in our daily activity. The following two exercises really target your triceps and help you build a firm, toned look.

arm

Take heart, however, your triceps may be the most neglected muscle group, but they are also the fastest area of the body to show the results of the work you invest in them. Oddly enough, you can see results in as little as a week and more after the second week. By the third week, you and those around you will see the cut and definition of your triceps. Your arms will look toned and fit. You will feel better because you will look better.

As with any new exercise, start slowly and lightly and build on that. Your triceps are neglected and if you push them too hard, too fast, you could be risking injury. When the workout becomes easy or the weights easy, increase the weight and difficulty.

Floor Dips:

  • Start by lying on the floor with your legs extended straight out in front of you and your arms at your sides, close to your body, elbows bent.
  • Raise yourself up by unbending your elbows until you cannot go any further and your hip-butt areas are completely off the floor.
  • At this point flex your triceps as hard as possible (your triceps will be completely supporting your body).
  • Return to start and repeat the movement until you have done 12 repetitions.
  • Without resting, move to the next exercise.

Double arm overhead Extension:

  • Start by standing with your feet a natural width apart and holding a dumbbell in both hands.
  • Raise the dumbbell straight up above your head, holding it between your locked fingers and crossed thumbs.
  • Keeping your elbows close to your head and feeling the stretch in your triceps muscles as you go lower the dumbbell behind you until you cannot go any further.
  • Flexing your triceps as hard as possible, return to start position.
  • Repeat the movement until you have done 12 repetitions.
  • Repeat both exercises two more times.
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About Heather Long

Heather Long is 35 years old and currently lives in Wylie, Texas. She has been a freelance writer for six years. Her husband and she met while working together at America Online over ten years ago. They have a beautiful daughter who just turned five years old. She is learning to read and preparing for kindergarten in the fall. An author of more than 300 articles and 500+ web copy pieces, Heather has also written three books as a ghostwriter. Empty Canoe Publishing accepted a novel of her own. A former horse breeder, Heather used to get most of her exercise outside. In late 2004, early 2005 Heather started studying fitness full time in order to get herself back into shape. Heather worked with a personal trainer for six months and works out regularly. She enjoys shaking up her routine and checking out new exercises. Her current favorites are the treadmill (she walks up to 90 minutes daily) and doing yoga for stretching. She also performs strength training two to three times a week. Her goals include performing in a marathon such as the Walk for Breast Cancer Awareness or Team in Training for Lymphoma research. She enjoys sharing her knowledge and experience through the fitness and marriage blogs.