Sculpt your arms and show them off this spring
By Shannon Sutton, CPT
We hope that February’s article on biceps provided you with some helpful and useful tips.
As I’ve mentioned before, balance and symmetry are important among opposing muscle groups. The focus this month is on the triceps (back of the arms). With warmer weather right around the corner, it is becoming more and more difficult to keep those arms covered. Why not kick it up a notch this year and sculpt those arms into something you can proudly bare? By choosing exercises that you enjoy, you are more likely to be consistent with your workouts and, as with other muscle groups, there are numerous exercises to choose from when planning your fitness routine. I suggest choosing a few of your favorites and really committing to your workouts! Give it six weeks and add to or replace them with a few more.
Triceps’ press
Begin by gripping a barbell (overhand ) at shoulders width. Lie back on a bench or an E-ball until your head and shoulders are rested. Press your lower back down, engage your abdominals, and raise the bar directly above shoulders. Slowly bend at the elbows to 90 degrees. Extend back up while focusing on the tricep contraction (inhale down, exhale up). Repeat desired number of reps, rest and stretch, and repeat for 2 – 3 sets. Note: These are also called skull crushers – so you may choose to use a spotter until you feel comfortable performing these exercises.
Tricep extension
Begin seated on a bench or an e-ball. Grasp a dumbbell at its end with both hands and extend overhead. Slowly lower dumbbell (slightly behind your head), bending your elbows to 90 degrees. Be sure to keep your upper-arms near your ears and focus on the tricep contraction as you raise yourself back up to starting position. Use the same breathing, rep and set pattern as mentioned above.
Narrow push ups
Begin in plank/push up position with shoulders directly above your wrists. Be sure to keep a tight core and neutral spine throughout the entire exercise. Note: This may be performed with your knees on the floor or with your weight on hands and toes. Slowly lower your upper body toward the floor keeping elbows in by your sides, hold for a count and return to the starting position. Keep in mind that at no point should your back be arched. Repeat (Stop if you begin to experience ANY back pain).
Tricep dip
Begin seated on a bench with feet elevated on a platform or e-ball. Place your hands on the bench at shoulder width (near your hips). Slowly shift your weight to your hands while maintaining balance. Lower your upper body until your elbows reach 90 degrees (keeping abs and shoulders tight) and slowly raise yourself back to starting position. Repeat.
With these exercises, proper nutrition, regular cardiovascular exercise and resistance training you will have your arms moving as a beautifully sculpted unit in no time!
Shannon Sutton is an independent certified personal trainer. Her certifications include ISSA, NASM, APEX and Reebok. Contact her at (210) 722-3962.
