Although most people believe that toned arms require a lot of bicep work, the triceps is the most aesthetically involved muscle in this limb.
Showing off toned arms has become one of the sports and physical goals for men and women. For reasons of health and aesthetics, these tips are one of the wishes that people put to full capacity as the season for tank tops and shorts approaches. To achieve this difficult challenge, it is necessary to work three essential muscle groups: shoulder, biceps and triceps.
Leaving sagging arms behind is not an easy task. Although most people believe that working the biceps is the most important thing, keep in mind that it is a small muscle – it is the brachial area that is going to make the biceps look big. In this sense, it is necessary to emphasize the triceps, the most effective muscle when it comes to showing off the arm. Some of the most recommended exercises for your arm routine are:
Lateral shoulder raise: standing, with your legs slightly bent, and with a dumbbell on each arm (adjust the weight of this to your physical condition). From this position, with the arms stretched out during the exercise, we raise the dumbbells laterally until the elbows are at shoulder level. We go down slowly. Do three sets of 10-15 reps.
Triceps extension: can be done standing or sitting on a bench with a straight back. With a dumbbell (you don’t have to take too much weight) we flex the elbow behind the head and raise the weight until the arms are straight. Once the climb is done, we go down slowly so that the muscle burns. In this case, we will exercise three series of between 8 and 10 repetitions.
Bicep curl: standing, with feet slightly apart and knees slightly bent, we take a dumbbell with each hand (weight according to physical condition). The exercise consists of flexing the elbows by lifting the weight -arms alternately or at the same time-, then we lower in a controlled way so that the arm feels the pressure. Do three sets of 10-15 reps.
Front shoulder raise: standing, with your legs slightly bent, and with a dumbbell on each arm (adjust the weight of this to your physical condition). From this position, with the arms stretched out during the exercise, we raise the dumbbells frontally until the elbows are at shoulder level. We go down slowly. Do three sets of 10-15 reps.
Hammer-Style Bicep Curl: In the same position as the normal bicep curl, we flex our biceps and raise the dumbbell keeping our palms facing inward at all times. Do three sets of 10-12 reps.
Parallel bars: although it requires doing it outside the home, most parks and gyms have this type of sidebars where you can work the triceps. It is a classic calisthenium exercise where the chest is also worked. Elbows should not be locked to avoid injury. With 8 repetitions per series, it can be enough since it is a demanding exercise.
Diamond push-ups: push-ups, in general, are complete and effective exercises that work for different upper body muscle groups at the same time. Specifically, diamond push-ups exercise the triceps. Place your hands together forming a diamond with your fingers and slowly lower until your chin touches the ground and avoiding sinking your hips. Do three sets of 10-12 reps.