Toning your triceps can help you handle the daily tasks that require you upper body strength, make your arms feel young and of course make you look like you could crush an arm wrestling match. While you might not necessarily be interested in the latter, you might still want it transform your triceps. To help you with that, we’ve rounded up the best home exercises for flabby triceps, according to one expert. Equip yourself get your arms in shape without leaving the house.
Nathan Lloyd, MScfrom Expertfitness.org, tells us that these exercises should be done two to three times a week with a rest day between workouts to get desired results. Lloyd explains, “As always, listen to your body and adjust accordingly – if an exercise is uncomfortable or strenuous, stop immediately and consult a doctor if necessary.” Read on to learn more about these at-home arm exercises for sagging triceps.
First in our at-home arm exercises for sagging triceps is the tricep dip. “This exercise targets all three heads of the triceps muscle,” explains Lloyd. All you need to complete the movement is your body weight and either a sturdy chair, bench, or even a couch.
To incorporate this exercise into your work Arm toning routine, Lloyd tells you to place your hands shoulder-width apart on the edge of the 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 until you are in the starting position.
While push-ups are a classic and popular choice when it comes to arm strengthening exercises, Lloyd strongly suggests trying close-grip push-ups. Instead of keeping your hands shoulder-width apart while your hands stabilize you on the floor, you should keep them closer together in this case. Lloyd says this will really help you focus on your triceps throughout the exercise.
If you’re not regularly doing tricep kickbacks to sculpt and strengthen your arms, then you should definitely start doing them right away.
For this exercise, you’ll need a set of dumbbells or something else that gives you some weight-based resistance. When 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 bringing them back to the starting position in one controlled motion.
The overhead extension is another exercise that requires a dumbbell or similar weighted object. Lloyd points out that you could also use a resistance band to get the same results with triceps trimming.
With your dumbbell or resistance band in hand, begin with your arms straight overhead. From this position, lower the weight or pull the band back behind your head. Next, bring the weight back up until you are in the starting position.
Lloyd recommends starting with three sets of 12 reps. Once you’re more comfortable and feel like you need more of a challenge, you can increase this to three sets of 15-20 reps.
Finally, Lloyd says that if you’re looking for ultra-toned triceps, a plank with side raises is exactly what you need to add to your workout.
You need to get yourself into a high plank position first. This means getting on the floor and supporting your body weight on your hands and toes. Your hands should be about shoulder-width apart. Then, grab a dumbbell in one hand and raise that arm to the side. Make sure to keep your arm straight, engage your abs, and don’t bend your elbow. Bring your arm back to the starting position. Do the same with the other arm.
Desirée O is a freelance writer covering lifestyle, food and nutrition news, among others. Read more about Desiree