How To Tone Flabby Triceps At Home | 3 New Exercises To Try
Today I’ll show you three tricep exercises you can easily do at home! They are going to help you shape those flabby arms, bat wings, bingo wings (or whatever we call them) so you can achieve those tight and toned arms you’ve always wanted!
If you do the exercises regularly (2 times per week) combined with a good diet and general fitness routine, they are sure to give you some nicely toned arms! The only equipment you’ll need is the floor and a chair/couch/bed, whatever you have available where you are. I’ll also be using a yoga mat for comfort, which you don’t have to do buuuuut it’s always nice to have a mat to roll around on, instead of the dirty floor. If you want to get your own exercise mat, you can find one right here.
Anyways, enough about yoga mats, let’s jump straight into the exercises!
Exercise 1: Cobra Push Up
Lie flat on the floor, on your belly with your hands next to your chest and keep your elbows close to your body as you extend through the elbows and lift up your chest, looking up into the ceiling. Keep your hips low on the floor. If they lift a little bit, that’s okay, but don’t focus on lifting up your body like in a normal push up. Keep your shoulders down and away from your ears throughout the whole exercise, I recommend doing three sets of 15 repetitions and for the first few reps you might not feel much, but as you keep going, you should start feeding the burn in the triceps and that’s when you really want to keep those elbows close to the body. Don’t let them go out to the sides and just keep pushing through. Come all the way up and fully extend. Look up into the ceiling and I promise you you’re going to feel your triceps working.
Exercise 2: Bench Dip
For this exercise you need a bench or a chair or a couch, whatever you have, the bed will work as well. Place your hands next to your hips and make sure your elbows are pointing straight back as you lower your hips down in front of the bench and extend your elbows, push yourself back up. Make sure that when you go down, you let your elbows go straight back. Do not let them go out to the sides. Keep your shoulders down and away from the ears throughout the whole exercise.
If you want to make it harder, you can do so by extending your knees out so you do the exercise with straight knees. Also, make sure you keep your hips close to the bench throughout the whole exercise. Don’t push them away from the bench. Again, I recommend doing three sets of 15 repetitions of this exercise, but maybe your strength only allows you to do 10 or even less, and that’s okay too. Just make sure you can keep the proper form for the amount of repetition that you choose to do.
Exercise 3: Incline Plank Down-Up
Do this on an incline to make it a little bit easier. You can also do it on the floor if you prefer, but that will make it harder.
If you do it on an incline, choose a stable bench, chair, couch, whatever you have available where you are.
Start in the plank on your hands.
Then lower down one arm at a time until you’re in a plank on your elbows, then push back up one arm at a time.
Make sure you change which hand is going down and up for every single rep so you don’t overtrain one side. Keep a nice tight plank and I recommend doing three sets of 10 repetitions of this exercise.
For video and explanations of all three exercises, check out the full video on my YouTube channel.
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If you liked this blog be sure to check out the blog How To Tone Flabby Arms where I share 4 secrets for toned arms + a home trice workout!