Triceps help???

TXchris

I have lost around 40 pounds over the past year (30 with MFP in the past 6 months). I am now starting to REALLY notice sagging skin in the triceps. I joke that I feel like a flying squirrel. I have fairly decent biceps but my triceps are puny and always have been. This only magnifies the "flying squirrel" effect now that there is less fat filling out my arms. I have access kettle bells at home and buoys to work with in the pool. I hope to join a facility with a weight room soon, but I haven't worked out the logistics for that yet. Up until now, most of my exercise has been ballet and water aerobics/ water jogging. Both are primarily aerobic but have some definite strength building benefits-- especially for my lower body. I understand the importance of strength training but have shied away from weight training until now due to a history of back surgery. I am clear to do strength training, but I need to proceed with caution when bringing weights into the picture. Do you all have any suggestions on where to start? Any success with resolving the triceps sag after losing???

Thanks in advance for your ideas!
Chris

McBully4

http://www.topendsports.com/fitness/technique/dips-home.htm

you can do this on the front of the couch or side of the tub too

wellbert

dips
close grip bench
kick backs, even

rvagnoni

bump

ScottRy76

Pushups are also a good tricep builder, to put more focus on them try and keep your elbows alongside your rib cage when you go down the for the push up to put more focus on the triceps. Of course normal pushups also work. Anything you do weight wise make sure its a push movement which those movements target your chest and triceps.

stupidloser

I hear close-grip bench press are good for the triceps.

iWaffle

I have access kettle bells at home and buoys to work with in the pool.

Depending on the weight of the kettle bells you can do triceps kick-backs and overhead triceps extensions. Dips just require a chair or a bench and your body weight. Of course there are pushups. If you move your hands closer together it stresses the triceps more and does less for the chest.

TXchris

Thank you all! This should get me started. I appreciate the ideas!

meowmily

buuump!! My arms are like hams!

JNick77

dips
close grip bench
kick backs, even

I'd agree with everything but the Kickbacks. They're really a semi-useless exercise with the only real use for a lagging "long-head" of the tricep, it doesn't really hit the entire tricep. It's one of those things to use if you're a body builder or fitness model and trying to adjust your symmetry.

Here are options, not recommending you do these all at once.

Close-Grip bench
Floor Press (Barbell or Dumbbell)
Dips
Barbell extensions (straight bar or ez bar, rotate every few weeks)
Dumbbell extensions (change the plane, incline, flat, decline)
Pulley extensions with a rope
Pulley extensions with a v-bar

harlanJEN

As others have said : DIPS. Can easily do them at home, no equipment and they are effective. As you progress, you can make them more difficult by elevating your legs instead of having them on the floor in front of you.

You can Google and get video demonstrations of proper form ...

chris1816

One of my favorite lifts and likely the best lift for triceps in terms of complete engagement of the entire muscle.

https://player.vimeo.com/video/25983467

meowmily

actually boxing has made a bit of an improvement on my ham-like triceps, lmao

Honka1

First suggestion, join/visit Bodybuilding.com It's not just for meatheads! The website has everything, even a women's section.
Go light, warm up with some calesthenics, do close "grip" pushups, tricep kickbacks (brace yourself and lean forward, lock elbow to side, and extend backwards). There are many more, but those seem shoulder and back safe, and easy to isolate JUST the tricep.

JNick77

First suggestion, join/visit Bodybuilding.com It's not just for meatheads! The website has everything, even a women's section.
Go light, warm up with some calesthenics, do close "grip" pushups, tricep extensions .

Fixed to exclude kickbacks. Seriously, it's not a worthwhile exercise for most people.

Shannmfp11

Thanks for bringing up this topic! I was looking in the mirror this morning trying to figure out what else I can do about my triceps! Great tips!!! Can't wait to start trying them!