5 best moves to tighten up your triceps

Best Exercises For Toned Triceps

By Selene Yeager  

Question: What exercises are the best exercises to tighten upper arms?

Answer: The triceps area, the back of your upper arms, is a favorite destination for fat. Since these pushing muscles are also used much less often than the more active biceps on the front of our arms, they tend to go soft. Trimming and toning this hot spot is as easy as putting those triceps to work.

Here are five exercises that will target the triceps as well as your shoulders to give you a sleek, slim profile in those sleeveless shirts. As a bonus, when you develop strong, sexy shoulders, your waist and hips will appear to shrink in proportion. Do two sets of 12 to 15 reps of each exercise two or three days a week (allowing a day of rest in between workouts) and don't be surprised if people start asking you if you've lost weight!

Simultaneous Arm Lift
Stand with your feet hip-width apart, knees slightly bent. Grasp the ends of a dumbbell, holding it in front of your thighs. Keeping your shoulders back and down, lift the dumbbell straight out in front of you to shoulder height. Hold for a second, then slowly lower.

Lateral Raise with a Twist
Stand with your feet hip-width apart, knees slightly bent. Holding a dumbbell in each hand, let your arms hang by your sides with palms facing in and shoulders back and down.
Lift your arms straight out from your sides until the dumbbells are at shoulder height. Slowly rotate your arms so your palms face up, then roll them back and lower.

Chair Dip
Sit on the edge of a sturdy chair with your hands grasping the seat on either side of your butt and your feet flat on the floor. Slide your butt off the chair seat and walk your feet forward slightly, so your knees are directly over your ankles, forming 90-degree angles with your legs.
Keeping your shoulders down, slowly bend your elbows back, lowering your butt toward the floor until your upper arms are nearly parallel to the floor. Hold for one second, then press back up.

Triceps Push-Up
Starting on your hands and knees, walk your hands forward and extend your hips until your body forms a straight line from your head to your knees.
Bending your elbows back so they stay close to your sides, slowly lower your chest toward the floor as far as you can comfortably go. Hold for a second, then press back up.

Overhead Extension
Grasp the ends of a dumbbell with both hands and sit on the edge of a chair. Keep your abs tight, so you don't arch your back. Lift the weight over your head, keeping your elbows close to your ears.
Bending your elbows, slowly lower the weight behind your head until it almost touches your back. Hold for a second, then lift the weight back up.

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