I want to tone up the back of my arms, what is the best exercise for this?

The muscles located on the back of your arms are your triceps. My favourite exercise for this area is Lying Barbell Extensions, (a.k.a. Head-bangers). To perform this exercise sit on the edge of a flat bench firmly holding a weighted barbell (approximately 4-6 inches of space showing between your index fingers). Lie back on the bench and extend your arms directly overhead from your shoulders. Keeping the elbows motionless, slowly bend your arms and lower the bar to the rear and downward in a semicircular arc until it is one inch from your forehead (or to a position on the bench behind your head). Without bouncing, use your tricep strength to return the bar back along the same arc to the starting point. You can also perform this exercise with dumbbells.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Tone Triceps For Tank Tops

If you are wanting to add definition to your arms for the sleeveless summer season, it is important to concentrate on developing your triceps. The triceps are the muscles located at the back of your arms between your elbow and your shoulder. Although most people think about biceps when developing their arms, it actually makes more sense to focus on the triceps as they are a larger muscle group and body-fat is more commonly stored on the back of the arms.

The triceps are used in any activity where the arms extend from a bent position and in most exercises where the arms are required to push. Since the triceps are used in so many motions and can be worked at your side, straight ahead or overhead, training them offers a great chance to add variation to your workout. Tricep development is crucial for most sports. They are specifically isolated in the pole work required for cross-country skiing, but triceps are also required for throwing a baseball or frisbee. Below are two of the most effective and easy to learn exercises for great tricep development.

The first exercise is called Overhead Dumbbell Tricep Extensions with 2 arms. Use a moderately weighted dumbbell for this exercise and sit with your feet shoulder-width apart on a bench that provides back support. Hold the dumbbell vertically above your head so that your palms are resting against the underside of the upper side of the dumbbell and encircle the handle with your thumbs to keep the weight from slipping out of your hands. Push the dumbbell upward until your arms are straight and the dumbbell is directly above your head. Keeping your elbows motionless against the sides of your head, slowly lower the weight backward in a semicircular arc until your arms are fully bent. Reverse the motion and use your tricep strength to straighten your arms into the starting position.

The second exercise is called Bench Dips. To perform this exercise, arrange two benches beside each other about three to five feet apart. Sit on one bench with your hands at the sides of your hips. Grasp the bench firmly with your hands and place your feet on the second bench. Keeping your torso upright, slowly lower your body until your elbows are at a 90-degree angle and return to the starting position. To decrease the intensity of this exercise, put your feet on the floor instead of a bench; to increase the intensity, carefully put some weight in your lap.

Perform these exercises two to three times each week and you will see and feel your triceps tone up. To maximize your results, be sure to perform cardiovascular exercise at least three times each week and concentrate on having a balanced diet. Always contact your doctor before starting an exercise program.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Reverse-Grip Bench Press

With your feet flat on the floor, take a shoulder-width under-grip on the bar, and have your training partner lift the weight from the rack to a position supported at straight-arms\’ length above your upper chest. Being sure that your elbows are kept close to the sides of your torso, slowly lower the barbell down and touch the middle of your chest. Without bouncing, slowly push it back to the starting position.

(primary muscles: triceps, pectorals, anterior-medial deltoids)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Reverse One-arm press down

Grasp the pulley in your left hand with an under-grip. Keep your left upper arm against the side of your torso and ensure that your elbow is stationary during the entire movement. Moving only your forearm, slowly straighten your arm. Hold the straight-armed position for a moment, intensely squeezing your triceps. Slowly return the pulley handle back along the same arc to the starting position.

(primary muscles: triceps)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

2 Arm Overhead Dumbbell Triceps Extension

Take a grip on a moderately weighted dumbbell so when the handle is hanging straight down, your palms are resting flat against the underside of the upper set of plates. Encircle the dumbbell handle with your thumbs to keep the weight from slipping from your hands when you do the movement. Set the feet about shoulder-width apart and sit in a bench that provides back support. Push the dumbbell upward until it is at straight arms\’ length directly above your head. Press your upper arms against the sides of your head and keep them motionless. Slowly lower the weight to the rear in a semicircular arc until the arms are fully bent. Use triceps strength to return the weight back along the same arc to the starting point.

(primary muscles: triceps)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

One arm Seated Dumbbell Triceps Extension

Grasp a dumbbell in your left hand. Place your feet a comfortable distance apart and sit in a bench that provides back support. Extend your left arm directly upward from your shoulder joint, with your palm facing toward the front. If you like, you can reach behind your head and grasp your left upper arm with your right hand to brace it in position as you do the movement. Being sure to keep your left upper arm motionless throughout your set, slowly bend your left arm and lower the dumbbell to the rear and somewhat across the midline of your body. Pause when your arm is fully bent as possible and use your tricep strength to return the dumbbell back along the same arc to the starting position.

(primary muscles: triceps)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Narrow-Grip Barbell Bench Press

With your feet flat on the floor, take an narrow over-grip in the middle of the bar with the index fingers approximately 5-8 inches apart. With the help of a training partner, lift the barbell off the rack to straight arms\’ length. Keeping your elbows close to your torso, slowly bend your arms and lower the bar downward until it lightly touches your lower chest. Without bouncing, slowly push it back to the starting position.

(primary muscles: triceps, pectorals, anterior-medial deltoids)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Lying Barbell Extensions/Head-bangers

Place the hands in the inner grooves of a moderately weighted E z bar (approximately 4-6 inches of space showing between your index fingers). Lie back on the bench and extend the arms directly overhead from your shoulders. Keeping the elbows motionless, slowly bend your arms and lower the E z bar to the rear and downward in a semicircular arc until the E z bar handle touches your forehead (or to a position on the bench behind your head). Without bouncing, use triceps strength to return the E z bar back along the same arc to the starting point.

Note: You can also perform this exercise with dumbbells.

(Primary Muscles: triceps)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Close Grip Bar Press Down

Take an over-grip on the handle, your index fingers no more than 3-5 inches apart in the middle of the handle. With the feet set at shoulder-width apart, bend the arms fully and press the upper arms against the sides of your torso (elbows stationary during the entire movement). The bar will be just below the chin. Maintain good posture throughout the set. Moving only your forearms, slowly straighten your arms. Hold the straight-armed position for a moment, intensely squeezing your triceps muscles. Slowly return the pulley handle back along the same arc to the starting position.

Note: For variation, this can be performed with a rope handle or an under-grip on the handle.

(primary muscles: outer and medial heads of triceps)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Bench Dips

Sit on a flat bench with your hands on each side of your hips. Grasp the bench firmly with your hands and place your feet on a bench three to five feet away from the bench that you are sitting on. Keeping your torso upright, slowly lower your body until your elbows are at a 90 degree angle and return to the starting position.

Note: To decrease the intensity of this exercise put your feet on the floor instead of a bench, to increase the intensity carefully put some weight on your lap.

(Primary muscles: triceps, pectorals, deltoids)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.