Linda Melone
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3 exercises for shapely, toned, jiggle-free arms

It’s that time of year again… Colorful jerseys with cool prints.

After hiding in down jackets and long-sleeved wooly sweaters, it’s warm enough to bare arms. Or you can move to the Arctic Circle, Siberia or Antarctica, where you never need to worry about wearing sleeveless anything.set tops for girls. Top female.

Whatever you call them – lunch lady arms, batwings – flabby underarms are the bane of women over 50, right up there with belly fat and thigh jiggle.

No one wants their arms to keep moving for five minutes after they’ve finished waving.

The muscles I’m talking about specifically: triceps.

They’re not to be confused with triceratops, a dinosaur with three giant horns in the middle of its face that likely never had concerns about flabby underarms.

In fact, if any other dino-friend would dare mock his lack of muscle tone, I’m pretty sure they felt the wrath of those sword-like protrusions in ways we would not want to imagine.

Plus, prehistoric women likely never fretted about underarm flab. They had better things to worry about, like how to cook velociraptor stew when your primitive crockpot is on the fritz.

But I digress.

Back to the triceps.

It’s helpful to know a little bit about the muscle you’re working so you can focus on it when you do the exercises. The mind-body connection, and all that. It works. So bear with me.

As the name implies, the triceps muscle is Latin for “three-headed muscle” in the back of the upper arm, the lateral, medial and long head. For fun, you can call them Kylie, Khloe and Kim.

And, much like the K clan, you’ve probably learned to hate them.

Like the muscles, they don’t do much but somehow manage to get noticed far too often.

These muscles don’t get a lot of use in real life unless you regularly hammer nails into beams overhead while installing crown molding (a construction worker once pointed this out to me).

If you do not work as a remodeler, these muscles can quickly become neglected and not so attractive.

This means you need to make it a point to strengthen them if you want to flaunt your arms this upcoming summer.

The most effective way to tone any body part is by performing a variety of exercises for the same muscle group. Each move puts a slightly different emphasis on the various parts of the triceps, which gives your arm a better, balanced shape.

Make sense?

The general rules, as with any resistance workout:

  1. Do these exercises 3x/week for 12 to 15 reps, making sure the last three reps are a challenge. If you don’t use enough resistance you won’t see results!
  1. Include these as part of your total body workout.

3. If you’re striving for leaner arms, you’ll also need to reign in calories.

LYING TRICEPS EXTENSIONS

OVERHEAD TRICEPS

CHAIR DIPS

NOW YOU.

Which of these three exercises will you do this week?

Let me know in the comments section below… and please share this with your ageless friends!

And by the way, if all goes according to schedule, you will receive A SPECIAL OFFER email from me next Monday or Tuesday, so look for it! It’s another way I can help you achieve an ageless body after 50!

If you like this post you may also enjoy these:

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Your Ageless Body Coach,

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About the Author Linda Melone

Linda Melone is a Certified Strength and Conditioning Specialist, certified trainer and award-winning health and fitness writer. She specializes in helping women over 50 get in shape and lose weight.

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Leave a Comment:

Donna says

This week At home I will do the overhead triceps and the lying down and at gym triceps extension and triceps press and the rear/row delroid machine.
I am NEW at this but I try for M-W-F biceps and T-Thr and Sunday triceps. It doesn’t always work that way but I try.

I am 56 and diabetic and had a hip replaced three years ago , and have a lot of arthritis.

Reply
    Linda Melone says

    Sounds like a plan, Donna! Be sure to include other body parts, too :).

    Reply
Donna says

I walk my dog three to four times a week, we go about four miles. And I go to the gym whenever I can. NEWBIE at the gym workout routine. Fifty-six diabetic and have a blood disorder making me prone to blood-clots in lungs. If I get short of breath I get paranoid. But I get out there and try. Had a hip replacement about four years ago and ever since I have been on the move a whole lot more than I was before! Before that hip I could barely move my right leg, the hip was completely bone on bone,

Reply
    Linda Melone says

    You’re making great progress! 🙂

    Reply
DJoy says

Great videos. Do you recommend doing all 3 exercises in a single workout session?

Reply
    Linda Melone says

    Sure, you could. If it’s been a while since you’ve exercised these muscles, though, you may want to start with one and add the other two one at a time :).

    Reply
Darla says

I have painful shoulders what form of work out can i do

Reply
    Linda Melone says

    Hi Darla, It depends on the cause of your pain. Have you seen a doctor or physical therapist? I’d start there. Usually they tell you to avoid overhead presses and anything that aggravates the pain.

    Reply
Thelma says

I’m 57. I need to loose a lot of weight on my belly. I have been going to gym for 2 hours 4 times a week. I do Low impact aerobics, low impact zumba, treadmill 40 to 45 min. How can I reduce my belly. I have been eating more veggies and protein, less carbs. but I eat at night. Can you give me any suggestions? Can’t do hardly any exercise down on the floor due to my back.

Reply
OldLadyJanuary says

Great exercises for the triceps….a must 3x week, all seasons!! I go between heavy & light weights for variety. I agree Linda,performing these weekly throughout the seasons equal no bat wings!

Reply
    Linda Melone says

    Yes, definitely a year-around practice! 🙂

    Reply
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