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by Eric Neuhaus
GET RID OF THAT JIGGLE!
Tone your arms
The triceps tops the chart as one of the most difficult
muscles in the upper body to develop. But you can get
rid of that annoying jiggle with one easy move‹all you
need is a set of free weights. Strengthening the triceps
also helps improve performance in activities such as
playing tennis, doing pushups, or even something as
simple as pushing a heavy baby carriage. It can also
help prevent injury to the elbow joint. The Lying Triceps
Dumbbell Extension zeros in on defining that under-the-arm
jiggle, says Maria Santoro, a certified exercise specialist
in New York City. Isolating just the triceps is vitally
important, she explains, especially if you'd like to
wear tank tops or sleeveless T-shirts this spring.
How It Works
The triceps is located at the rear of your upper arm
just behind the biceps and above the elbow. When you
do this move, you're working the entire muscle for maximum
results. By using dumbbells rather than a barbell for
this exercise, both the left and the right arm get an
equal workout.
Starting Position: Lie face up on a flat bench with
your knees bent and your feet on the bench. Contract
your abs to avoid arching your back. If you want to
give your abs a workout, too, try lying on a stability
ball rather than a bench. Grip a weight in each hand
with your palms facing each other and extended in front
of your body, arms perpendicular to the floor. Bend
at the elbow, lowering the weights toward your forehead
but only to the point where your lower arms (elbow to
wrist) are parallel to your body.
The Movement: Now straighten your arms almost fully
while keeping your elbows from falling to the sides
and your shoulders in place. Pause, and then bend your
arms back to the starting position. Concentrate on working
the triceps throughout the entire movement.
When to Work It
Try this move at least three times per week. To build
muscular endurance and tone, Santoro suggests three
sets of 12 to 20 reps, resting 30 seconds between sets.
Using heavier dumbbells and adding an explosive push
when extending your arms will increase the challenge.
For another challenging variation, try doing one arm
at a time.
Work It Better
Santoro says that the most important thing to remember
when performing this movement is to keep your elbows
from flaring out to the side. "Hugging your elbows in[ward]
isolates the triceps so that you get maximum activation
of the muscle fiber," she adds. Here are some other
tips for getting the best results:
- Avoid moving your shoulders or shrugging them during
the movement.
- Fully extend your arms, but don't lock your elbows.
- Add cardiovascular activity and maintain a healthy
diet if you want to see "ripped" triceps.
Eric Neuhaus is a health and fitness
writer and coauthor of The World's Fittest You: Four
Weeks to Total Fitness ($13.95, New American Library,
2005).
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