“Teacher’s Arms.” “Hadassah Hang”. “Bingo Wings.” “Lunch Lady Arms.” Do you recognize any of these (cough) “terms of endearment”?
For decades women have loathed the dreaded extra fat that loosely deposits itself on the backs of their arms, forcing them into long-sleeved scoop necked tees in the middle of summer. Unfortunately, most women are genetically predisposed to gain fat right there. Plastic surgeons have developed a procedure for fixing it, but it requires general anesthesia and leaves a nasty, long scar.
Before you head to the surgeon, consider exercise! Studies have shown that consistent weight training can do wonders for this hard-to-reach trouble spot. All you need is motivation and a set of light weights.
The important thing to remember is that the triceps are made up of three muscle groups. In order to make your upper arms look the most toned, you need to incorporate exercises that hit all of the areas. Do three sets of each of these exercises for 12–15 repetitions. Perform the whole circuit 2–3 times per week and you will be super satisfied with your results in 4–6 weeks!
1. Tricep Kickbacks
(use 3–8 lb weights)
Start with weights in your hands (palms facing each other) and your elbows bent and glued to your sides. Without letting your elbows move, straighten and extend your arms back behind you. Return to starting position and repeat.
2. Tricep Dips
Start by sitting on a chair or hard surface. Place your hands next to your hips, palms facing down, and lift your butt so it’s suspended in the air. Bend your elbows and lower your butt to the floor until your elbows are at a right angle. Make sure you keep your butt close to the surface. Straighten your arms and repeat.
(use 2–5 lb weights)
Start lying on your back with a weight in each hand. Straighten and extend your arms over your shoulders with your palms facing each other. Keeping your elbows close to your ears, slowly bend your arms and bring your hands toward your head. When your elbows are at 90 degrees straighten your arms and begin again.
4. Tricep Pushups
Start from a kneeling position on a soft surface. Walk your hands out so that your weight is above your knees (your knees should be bent) and your entire body is flat with your butt in the same plane as your body. Place your hands by your sides and close to the middle of your chest. Bend your arms (keeping your elbows close to your body and facing your toes) and lower your body down toward the floor. Straighten your arms and repeat.
5. Overhead Extensions
(use 3–5 lb weights)
Start seated on a chair with a weight in each hand. Extend your arms up straight and overhead, with your elbows close to your ears and your palms facing each other. Keeping your elbows glued to your sides, bend and lower the weights behind your head until your elbows reach 90 degrees. Straighten your arms and repeat.