How to Tone Your Triceps

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Your triceps are the muscles at the back of your arm, sometimes called bat wings. Tone tough-to-reach triceps muscles with the help of a fitness and nutrition educator in this free video.

Part of the Video Series: Fitness Advice
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Video Transcript

Hi, I'm Stacey Grant of Today, I'm going to talk to you about toning your triceps. Your triceps are these muscles here in the back of your arm. A lot of people call them bat wings but whatever you call them they can be really tough to tone. So today, I'll show you two exercises that are sure to really get into your triceps and help to firm them up. The first thing that you'll do is you'll get a weight. I have a seven pound weight but you can start with even a can of beans or a gallon of milk. It's up to you. Lean forward with a flat back. You want to keep your shoulders square in front. You're going to hinge your elbow at your side, tuck it in really tight and as if you're passing a baton behind you, you're going to extend your arm behind you. You're going to try to do three sets of 15 but I'll take 10. The next exercise is you're going to start with a straight arm. All you're doing is lifting that arm up behind you and squeezing the back of your arm and back down to starting. Again, three sets of 10 to 15. The next exercise is that you're going to hold the weight between both hands, again tucking the elbows really close to your sides. Keep your knees kind of loose because you don't want to lock them out and you're going to push the weight overhead with your elbows in front and back to starting. Remember to keep the elbows in front. Again you're aiming for three sets of 10 to 15 repetitions. The last exercise is to hold the weight up here above your head with your arms close to your ears. You're going to drop the weight behind your head and extend up. The focus here is on keeping your elbows really close to your head and extending fully. So, I'm Stacey Grant, and that's been how to tone your triceps.


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