My upperarmsare most likely to give me pause when I scrutinize myself in the mirror.
That’s why the American Council on Exercise’s new study on The Best Triceps Exercises caught my eye.
Using the eight most commontricepsmoves as a basis, the organization actually pinpointed the most effective toners.
Photo compliments of American Counsel on Exercise
Photo compliments of American Counsel on Exercise
So, what prompted this study in the first place?
Apparently, I’m not alone.
Women are as concerned about flabby arms as men are about protrudingbellies, according to ACE.
and they were asked to do 7 repetitions of each of the exercises with 5-minute breaks.
It turns out that triangle push-ups, dips and kickbacks resulted in the greatest muscle activity.
Step 1: Hold a dumbbell in your left hand.
Stand in a split-stance position with your right leg forward.
Brace your abdominal andcore musclesto stabilize the spine.
Place your right hand on your right thigh.
Slowly lean forward, shifting most of your upper extremity body weight into the right side.
Pull yourshoulderblades down and back.
Your head should be aligned with your spine.
Your forearm should hang vertical to the floor.
Step 3: Upward Phase: Exhale and slowly straighten your elbow.
Your upper arm should remain stationary next to your torso.
Do not allow the upper arm to rise during the movement.
Do not allow the low back to sag or your torso to rotate.
Step 4: Inhale and slowly bend your elbow, returning your arm to starting position.
Do not allow your torso to change position.
Keep your upper arm parallel and close to your torso.
Step 1: Stand between the dip bars, grasping each bar firmly in your hands.
Lift your body off the floor.
Support your bodyweight through your arms, with both elbows straight.
Align your head with your trunk.
Your shoulders should be directly over your hands.
Keep your wrists in a straight line with your forearms.
Gently cross one leg over the other to stabilize your lower extremity.
Brace your abdominal muscles to stabilize your spine.
Step 2: Gently exhale.
The trunk my tilt forward slightly.
Keep yourlegsdirectly under your body to prevent excessive forward tilting or swinging of your trunk.
Keep the wrists in neutral and do not allow swinging or excessive forward tilt in the torso.
Step 4: Pause.
Push your hands into the bars and straighten the elbows, returning to start position in a controlled manner.
Keep your body aligned vertically and wrists in a neutral.
Now flex and show off those sexy triceps.
Just because it’s possible for you to.
More onthe ACE study.
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