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The back of the arms, or the triceps, is a difficult area to tone and firm. Flabby underarms are sometimes called вЂњbat wingsвЂќ because the skin sags and the muscles are weak and flabby. Women are especially susceptible to weak muscle tone in the underarm area. Weight machine workouts that target the triceps give you a good upper-body workout while toning your triceps and strengthening flabby underarms.
To perform a triceps pushdown exercise, face the cable pulley exercise machine. Grasp the hand attachments with an overhand grip. Keep your elbows close to your body. Keep your back straight and brace for the exercise by squeezing your abdominal muscles and breathe in. Extend your arms downward by straightening your arm. Push down toward the floor until your arms are straight, but do not lock your elbows. Move your arms downward in a controlled, smooth movement. Hold the stretched position for two seconds to five seconds. Exhale and bend your elbows to bring your arms back to the start position. Do 15 to 20 repetitions.
Use a cable exercise machine to perform triceps extensions. To begin, sit on the machine bench with your back to the cable bar. Reach behind your neck and grasp the cable bar with an overhand grip using both hands. Keep your elbows overhead pointing upward with your upper arms in a vertical position and keep your hands behind your neck. Breathe in and squeeze your abdominal muscles in preparation to perform the exercise. Next, breathe out as you extend your forearms overhead until your arms are straight. Focus on squeezing your triceps muscles when your arms are fully extended. Slowly return to the start position, allowing the cable to pull your forearms back down behind your back. Do 15 to 20 repetitions of this exercise.
Machine Bench Press
Perform machine bench presses on weight machines or on pulley machines that use resistance bands or resistance bars. Sit up straight on the machine bench facing away from the pulleys or weights. Grasp the hand grips with your palms facing each other. Breathe in and squeeze your abdominal muscles in preparation to perform the exercise. Push away from your body until your arms are extended and you feel your triceps muscles working hard and contracting. Exhale, relax and allow the weight to push your arms back to the start position. To firm and tone the triceps, you should start with one set of 12 to 16 repetitions. As your strength improves, you can add a few pounds of weight or add one or two repetitions. Once you can easily achieve 16 repetitions, increase your weight and drop your reps down to 10 or 12 repetitions. Do not exceed 16 repetitions for toning and strengthening. For best results, make sure you use enough weight that you can only complete the desired number of repetitions.
Cable Triceps Dip
The triceps dip is an effective exercise for the back of your arms, which is performed on an exercise machine equipped with dip bars. Stand between the bars and grasp the bars in an overhand position. Allow your elbows to extend behind your back. Inhale and push your body straight up using your arms, keeping your shoulders over the wrists. Hold the position for two seconds and then exhale as you lower your body back to the floor and the start position. Repeat this exercise 20 times.