tips on toning my "flags" (triceps)

tonya0587

i find that the most difficult part ot lose weight in is my triceps! does anyone have suggestions on how to tone that part of the arm up? i know i have to use weights but does anyone have any tips or tricks that work the best?

Mokey41

Tricep kickbacks

LoraF83

My tip for you: Don't think that a 2lb dumbbell will take care of it.

Lift heavy - whatever that means for you. And when the weight you are using gets comfortable, increase the weight. You should only be able to do 5-8 reps in a set before failure.

I used to use 2-5lb weights. And my arms never got any better. I lift heavy now, and the strap on my armband (for running) now wraps all the way around. My arms have seriously shrunk. And my "bingo wings" are all but gone. Go heavy!! It works! :bigsmile:

dicoveringwhoIam

Tricep Kickbacks work if you go heavy Mine are shrinking and I am up to 20lbs. I put them in a circuit. usually 5x around and 10 reps each.. Good Luck! I know I hate it when I;m done waving but my arms arent lol

tonya0587

thanks everyone! i will definately increase this week.

SP2Bfit

any interest in incorporating kickboxing? It seems to have really helped me develop arm (bicep, tricep, shoulder) definition along with my core strength--if you use weighted gloves (even just one pound it really helps develop definition fast). I do also do some lifting/weights-- I agree that tricep kickbacks work well, you can also consider dips on step or bench (put weights in your lap to increase workload on the triceps) and tricep focused pushups--how you position your arms when doing them...elbows closer in to body--you will feel it in the triceps when you get your arm position correct.

BoatReadyBody

pike push ups.. Ouch.

socomary

I chop a lot of wood to heat my house in the winter. Seriously. Don't know if that is an option for you, though.

shinkalork

The Tricep dips works great!!! ....I do them so often. You can do them almost anywhere.
Use a chair, a desk or a bench etc.

If you don't know what it looks like.... http://bodyfitnessgain.com/wp-content/uploads/2012/03/Tricep-dips1.jpg

fatchick2992

What is a tricep kick back? And how would you use the weights to work the arms? Thanks

shinkalork

What is a tricep kick back? And how would you use the weights to work the arms? Thanks

http://munfitnessblog.com/wp-content/uploads/2008/05/one-arm-triceps-kickback-table-support.jpg

shrinkinginQualicum

Would tricep dips cause stress to my damaged rotator cuffs? I have to be carefull what I do to them.

Massikar

Ahhh... Shoulder issue. Yes could cause a hiccup. However tricep push downs with a flared elbows will mimic sort of the tricep work. Try pushups but keep your elbows tucked into your sides. Good luck!

shrinkinginQualicum

Thanks, I'll try that.

tyrantduck

I do tricep overhead extensions with a resistance band. works for me! my bat wings have been shrinking slowly but there's definite progress. i also felt pulls in my chest muscles and my shoulders while doing this as well. i don't have any real weights at home (no space!) but the resistance band works well enough for me!

tonya0587

ive done kickboxing before, ive lost 100 lbs before and kept it off for 9 years but after 2 kids ive gained some of it back and even when i lost it the first time i still wasnt happy with my arms. everything else toned up fine. kickboxing really works for losing weight but i never did it with weights so ill definately have to try it out. thanks for the advice!

tonya0587

yea it was 80 degrees here and in november so it doesnt really get cold enough plus i have central heat lol but im sure that does give you a workout. my friend uses a sledge hammer to hit a tire when he trains for his boxing matches but i cant swing a sledgehammer lol

tonya0587

thank you!