The most common problem in women, and some men – loose upper arms. They tend to occur more as we age. Well, tightening this area is necessary to bring in line with muscles in the arms. And, of course, it is necessary to form the triceps muscle.
We have prepared for you 5 simple exercises to tighten loose arm:
- Triceps dips – The position for this exercise is next: slide your butt off the front of the bench with your legs extended out in front of you. Your arms should be straighten, with a little bend in your elbows to keep tension on your triceps and not on your elbow joints. Slowly start bending your elbows to lower your body toward the floor until your elbows are at about 90-degree angle. Keep your shoulders down as you lower and raise your body. You can also bend your legs to modify this exercise.
- Push up – start with the push up position on your toes with your hands directly under your shoulders, keeping your body as straight as possible, maintaining the neutral alignment of your head. So, your elbows should break as you lower your body toward the floor, keeping your body as straight as possible all the time, not touching the floor. Repeat for the required number of reps.
- Triceps dumbbell kickback – start with a dumbbell in each hand and your palms facing your torso. Keep your back straight, but bend your knees slightly and bend forward at the waist. Your head should be up all the time. Your forearms should be pointed towards the floor as you hold the weights. Make a 90-degree angle between your forearm and upper arm. And now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Be focused on moving the forearm, and at the top contraction, inhale and slowly lower the dumbbells back down to starting position.
- Triceps Extension – start by standing up with a dumbbell held by both hands, feet about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended. Your upper arms should remain stationary and only the forearms move.
- Bent Over Barbell Row – Start with holding a barbell with a pronated grip, bending your knees slightly and bringing your torso a bit forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. While your torso is stationary, breathe out and lift the barbell to you. Keep your elbows close to the body and only use the forearms to hold the weight.