Strengthening your triceps can help you tackle everyday tasks that require upper-body strength, keep your arms feeling youthful, and of course, make you look like you could beat an arm-wrestling competition. While you may not necessarily be interested in the latter, you may still want to convert your triceps. To help you out, we’ve rounded up the best at-home exercises for flabby triceps, according to an expert. Get ready to get your arms in shape without leaving home.
Nathan Lloyd, MA, from Expertfitness.org, shares that these exercises should be performed two to three times per week, with a day of rest between training sessions, in order to achieve the desired results. Lloyd explains, “As always, listen to your body and adjust accordingly — if an exercise causes discomfort or strain, stop immediately and see a medical professional if necessary.” Keep reading to learn more about home arm exercises for triceps.
Our first arm workout at home for flabby triceps is the triceps exercise. “This exercise targets all three heads of the triceps,” Lloyd explains. All you need to handle the movement is your own body weight and either a sturdy chair, bench, or even a sofa.
In order to work this exercise into an arm-toning routine, Lloyd says to place your hands shoulder-width apart on the edge of a chair or sturdy bench you’re working on. Your heels should be on the floor. From there, lower your body down until your arms are at a 90-degree angle. Finally, push yourself back up to the starting position.
While pushups are a classic and popular option when it comes to arm-strengthening exercises, Lloyd specifically suggests testing pushups up close. In this case, instead of keeping your hands shoulder-width apart while placing your hands on the floor, you’ll want to bring them closer together. Lloyd says this will really help you focus on your triceps throughout the exercise.
If you aren’t doing triceps crunches regularly trying to sculpt and strengthen your arms, you should definitely start doing it, pronto.
For this exercise, you will need a set of dumbbells or something else that will provide you with a bit of weight-based resistance. Once you’re ready, simply bend at the waist while keeping your arms straight and parallel to the floor. Your elbows should be close to your sides. From there, extend your arms behind you before returning them to the starting position in a controlled motion.
The overhead extension is another exercise that requires dumbbells or a similar weighted object. Lloyd points out that you can also use a resistance band to achieve the same triceps trimming results.
With dumbbells or a resistance band in hand, start by extending your arms above your head. From this position, lower the weight or pull the bar back behind your head. Then, bring the weight back up until you are in the starting position.
Lloyd recommends doing three sets of 12 reps when you’re first starting out. Once you get comfortable and feel like you need a bit more of a challenge, you can increase this to three sets of 15 to 20 reps.
Finally, the plank with lateral raises is just what you need to add to your workout if you’re looking for super-toned triceps, Lloyd says.
You will first need to gain a high profile. This means getting down on the floor and supporting your body weight on your hands and toes. Your hands should be shoulder-width apart. Next, take a dumbbell in one hand, and lift that arm out to the side. Make sure to keep your arm straight, activate your abdominal muscles, and do not bend your elbow. Return your arm to the starting position. Do the same with the other arm.
Desirée O is a freelance writer covering lifestyle, food and nutrition news among other topics. Read more about Desiree