Defining triceps is usually one of the most common fitness goals for both men and women.
Women are looking to get rid of that “bingo arm” — you know, that underarm jiggle nobody likes — while men are usually looking for more definition and strength.
But before we dive into creating swoon-worthy arms, let’s have a little anatomy lesson first, to really figure out how to take those triceps to the next level.
The word “triceps” is literally derived from the Latin word “three-headed.” This is because the triceps are actually made up of three different muscles, or “muscle heads:”
- Lateral Head
- Medial Head
- Long Head
While all three tricep muscle heads work to extend the arm straight, each muscle has a different point of origin or attachment. This means that each muscle head requires a slightly different type of movement to be worked most efficiently.
For example, the long head of the tricep is also involved in shoulder flexion and abduction, as well.
This means that because the long head attaches to the shoulder blade, your arms must be fully elevated above your head to get the most work for your long head.
As long as you use a variety of different exercises to tone your triceps, you won’t have to worry. These 4 exercises target all three of the different muscle heads to tone those triceps and get rid of those “bingo arms!”
Standing Tricep Extension – Start by standing with your feet hip-distance apart and holding a dumbbell in each hand.
Engage your abdominals as you press the weight overhead and carefully bend the elbows. The elbows should be close in by your ears and point straight up to the ceiling.
Now extend, or straighten, the arms, raising the weights up to the ceiling, making sure not to move your upper arms at all. At the top of the movement, focus on squeezing the tricep muscles, and then slowly lower back down.
Complete 10-15 repetitions.
Plank with Tricep Kickback – Start in a plank position with your hands directly under your shoulders, and a dumbbell in your RIGHT hand.
Engage your core as you row the weight up, leading with the elbow — this is your starting position.
Keep the upper arm completely steady as you use the triceps to extend the arm back, straightening and squeezing the back of the arm.
Hold the elbow and upper arm steady as you bend the arm back to the “row” starting position.
Complete 10-15 repetitions with the RIGHT arm, and then repeat on the left.
Tricep Push-Ups – Start in a plank position with your hands shoulder-width apart and directly under your shoulders.
Keep your abs engaged and lower down into a push-up, making sure to keep your elbows in close by your waistline. Press through your palms to push up, making sure to keep your abs tight.
Perform 10-20 push-ups, depending on your strength. Modify this exercise by dropping your knees to the floor.
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And for 9 more exercises to target your underarms, click here.
About the Author: This article was contributed by PaleoHacks, a top source for amazing Paleo recipes, fitness tips, and wellness advice to help you live life to the fullest.