I can’t tell you how many years of my life I spent posing for pictures by holding my arms away from my body in a weird, stiff posture in the vain hope that the flabby flesh of my upper arms wouldn’t squish against my sides and make me look like Lunch Lady Doris. Weight was my main problem, but weak triceps muscles (called triceps because it has three bundles of muscle that make up the mass) can make even a slender arm look saggy and fleshy.
Today, I’ll show you how to tighten up the back of those guns in three simple moves you can do anywhere. All you need is a little space, a chair, and a pair of 3-5 lb hand weights. The burpees are in there to crush those calories so we can see the gorgeous muscles we’re building in the strength training moves. 80 burpees are a LOT, but try to do them without taking any breaks if you can. Let’s shred it!
Grab some water, put on some music, and burn this one out! Remember to always warm up before and cool down and stretch after.
- 20 Burpees
- 30 Triceps Dips
- 20 Burpees
- 25 Triceps Push Ups
- 20 Burpees
- 30 Lying Triceps Extensions (Full)
- 30 Lying Triceps Extensions (Bottom Half of Extension ONLY)
- 30 Lying Triceps Extensions (Top Half of Extension ONLY)
- 20 Burpees
Start in a standing position with your feet shoulder width apart and your arms raised above your head. Squat down quickly and put your hands on the floor in front of you. Jump your feet back so that you are in a push up position. (Most people add a push up here, but for our purposes today, leave it out so you have enough steam to do the arm work) Jump your feet back to a squatting position and jump straight up with your arms raised above your head.
Place your hands on the chair with your palms on the edge and your fingers pointing towards your butt. Extend your legs in front of you with your knees bent and balance on your heels (the further you move your feet out in front of you, the harder the dip). Bend your elbows to lower your body towards the floor, keeping your arms pinned to your sides and elbows pointed directly behind you. Keep your butt close to the chair edge and try not to let your elbows flare out. Lower as far as you can then push your palms into the chair and straighten your elbows to come out of the dip.
Triceps Push Up
Get into a push up position on your knees (unless you’re a total badass and can do them on your toes!) with your hands shoulder width apart. Keep your core locked, tail bone tucked under, and hips down. Lower your body by bending your elbows. Keep your arms pinned to your sides and your elbows pointing directly behind you. Hover an inch off the floor and push through your palms to straighten your arms and raise your body up.
Lying Triceps Extension
Lie on the floor with your knees bent and feet flat on the ground. Tuck your tailbone under and engage your abs. Holding your weights, extend your arms straight up above your shoulders, but never lock your elbows. Bend your elbows to lower your arms, moving the forearms ONLY, and stop when the weights are at your ears. Keep your elbows in and don’t let them flare out. Squeeze the triceps to lift your forearms, raise your weights (don’t let the elbows flare out!), and straighten your arms.
Lying Triceps Extension (Bottom Half ONLY)
The same exercise as above, but start from the bottom position and only lift your arms halfway up to stop at the middle position. That’s one rep. Lower to the bottom position and start again.
Lying Triceps Extension (Top Half ONLY)
The same exercise as above, but start from the middle position and lift your arms halfway up to stop at the top position. That’s one rep. Lower to the middle position and start again.