A long time ago, when I was playing guitar for Flamenco Dancing lessons the women asked me about exercises that would tone the back of their upper arms (Triceps muscles). One of the older ladies, who was a bit of a character said ‘When I clap, I clap in a thousand different places.’ So this post is mostly for the ladies who wish to tone a part of their body which seems to be a place that they may need to tone specifically. But these are good basic exercises for anyone who is recovering from injury.
The following four exercises you can do at home, you don’t need any other resistance other than body weight and only take a few minutes to go through. Like anything else, you have to do some consistent work to gain the results.
- Arm Cross Overs. Such as in the photo above, but you don’t need to add the step over movement unless you wish to tone your inner thighs at the same time. Start with arms outstretched at shoulder height and pull your arms over and in front and finish the movement to cross them over. Do 10 repetitions making sure that you alternate the arm that comes over the top.
- Ball Squeezes. Use a soft stress ball. It can be of any size. If you don’t have one of those you can use a soft toy. Hold your arms out front as in the photo below and push the heals of your hands together to pause for a second, then release. Do 10 – 20 repetitions of these.
- Standing Triceps Extension. The diagram below shows the movement of Extension with the arms. You can do this exercise with your upper arms close to the side of your body and with your elbow bent. Straighten the arm by extending at the elbow and for better effect pull the arm back behind you as far as it will go comfortably. In recovery to the starting position pull your straight arm back until it is next to the body then bend at the elbow until it reaches the starting position. Do 10 repetitions each arm. Concentrate on doing one arm at a time instead of both together.
4. Close Grip Presses against the wall. If you don’t want to mark your walls you can use the doorjamb. Try to have your hands close together and in front of your face (as in the photo) and keeping your body and legs in a straight line bend your elbows until your elbows nearly touch the wall (or doorjamb) before you press your body up to the starting position. Do 10 repetitions.
Do three sets of 10 repetitions of each exercise. You can do all three sets of one exercise before you do the next or alternatively you can circuit through all four exercises three times. These are easy to do exercises so no excuses for not doing them.
If you wish an exercise program specific to your needs you can contact me through this website.