I bet that every one of us hates that arm jiggle which provides a very unaesthetic appearance to our arms. Anyway, every problem can be solved, and this one is not an exception. There are a lot of efficient exercises that will blast that fatty area and define your triceps, thus, providing a much sporty and appealing appearance. All you need is believe in yourself and begin the change NOW!
This exercise targets your triceps. Also, it engages your back and core muscles.
For this exercise you need a dumbbell, a stability ball, or any other surface to sit on. Keep your abs tight and your back flat.
Step 1: Sit on a stability ball and keep both feet on the floor, hip-distance apart or wider, for better support and stability. Wrap your hand around the dumbbell handle and rest it on your shoulder. Tighten your core muscles. Keep your back straight, your head should be aligned with your spine. Beware of these settings throughout the exercise.
Step 2: Place the dumbbell over your head, keep the elbows close to your head. Exhale and straighten your arms over your head, the dumbbell hanging vertically from your palms. Keep your balance, back straight, core tight, feet flat on the floor.
Step 3: Inhale and slowly bend your elbows, lowering the dumbbell behind your head until you reach a 90-degree angle. Don’t touch your back with the dumbbell. Keep your arms under tension during the exercise. Make sure your elbows are close to your head. Straighten your arms and bend again. Repeat this motion 15 times.
Beginners should exercise with lighter weights and on a stable surface, such as a chair. Master this move first before trying out something more complicated.
2. Triceps Kickback
This exercise targets your triceps and biceps. Make sure the weight you’ve taken is suitable for you.
Step 1: Keep your feet hip-width apart, bend a little bit forward taking your hips back, as you would squat. Keep your back straight, core tightened. Lift your elbows and keep them a little bit above the waist. This is the starting position.
Step 2: Lock the elbows and extend your arms, kicking back. Return to starting position. Keep the elbows close to your body. Repeat as many as you can within 60 seconds.
Beginners can take lighter weights and not hurry with the execution. Take care of your posture.
3. Pushup Row
This is a hardcore pushup that targets your core, arms, chest, back muscles.
Step 1: Grab some dumbbells and stand in a plank position, feet wider than your shoulders for better stability.
Step 2: Execute a pushup.
Step 3: When you are back in the plank position, bending the elbow, lift one arm holding the dumbbell as high as you can.
Step 4: Return the dumbbell on the floor, execute a push-up, then lift the other hand. Repeat this movement as much as you can for 60 seconds.
Beginners can try this exercise on their knees and with lighter weights.
4. Resistance Band Triceps Extension
If you don’t have a resistance band, make sure to buy one. This exercise targets your triceps, biceps and shoulder.
Step 1: Grab the resistance band with both hands and step with one foot on it. Raise one above your shoulder, elbow pointing forwards, as you would prepare to execute a Seated Overhead Triceps Extension.
Step 2: Keep the other arm resting.
Step 3: Extend your working hand up and lower it down. Make sure your triceps is under pressure throughout the exercise. Keep your elbow near your head.
Step 4: Repeat with one hand for 30 seconds, then change sides and repeat the same movement with the other hand for 30 seconds.
As a variation, you could perform this exercise with both hands at once.
5. Side Pushup
Lie on your mat on your side. Cross your opposite arm around your waist and push yourself up and down with your working arm. This exercise targets your obliques and triceps and could be used as a finisher to your upper body or triceps workout.
Step 1: Line your side with your knees at a 90-degree angle. Make sure your back is flat and there is a straight line from shoulder to knee. Wrap your bottom hand around your waist while the top arm hand is flat on the floor in front of you. Bend its elbow at a 90-degree angle.
Step 2: Press into your top hand to lift your upper body off the ground. Keep the core tight. Lower the torso back down but don’t touch the floor.
Step 3: Perform as many reps as you can then switch sides.
For extra pressure, lift your legs off the ground when you lift your upper body. You will feel the burn into your obliques.
After completing the last exercise, repeat this cycle for 2 or 3 times more. You will feel the burn and the fat will melt before your eyes.