How to Strengthen Your Tricep Muscles

Work out your upper arms.

Your triceps are the muscles on the back of your arms. Strengthening these muscles can give you a firm, toned upper arm. You don't have to spend time at the gym to get great-looking upper arms. You can do a simple exercise at home that will provide the same benefit.

Things You'll Need

• Sturdy chair or bench

Instructions

1. Sit on the chair or bench. Place your hands on the front of the chair on either side of your legs. Your hands should face forward.

2. Use your feet to slowly pull your bottom off the chair. When your bottom is right in front of the chair (so that if you sat down you'd be sitting on the floor right in front of the chair), straighten your legs out in front of you. You should now have a straight body line from your bottom to your head and another straight line from your bottom to your feet.

3. Bend your arms slowly, with your elbows pointing toward the back of the chair, so your bottom lowers toward the floor. Go as low as you can without touching the floor and push yourself back up. Do 10 of these exercises. Try to add two more reps every day until you achieve the results you want.

Tips & Warnings

• Don't push yourself to do this exercise every day. If your muscles are sore, they need time to repair themselves. Never "work through" the pain. This leads to injuries.

References

• Beeble's Fitness Blog: Arm Exercise: The Triceps Chair Dips