You know what I’m talking about girlfriend…that skin that wags under your arm? How does one get rid of it, or do you just wear long sleeves the rest of your life?
Our resident fitness expert, Aimet Victoria (Aimetvictoria.com), has a few great tricks to help tighten that area called the Triceps……
Lets start with Tricep Pulldown- 20 reps
You start with gripping either the bar or rope take your elbows down to your side so they are pressed against the ribs( this is your start position) Now what you want to do is bring down your bar or rope so your arms will straighten out completely; locking out at the bottom..The trick is to hold this contraction for a count of 3 then release. Now when you release remember that your elbows should not leave your side- so raise slowly and with control…
If you feel your shoulders rolling forward which can happen- roll them back correct your form and then continue.
My favorite- Tricep Kickbacks with rotation on the top… 20 reps
Stand with feet together, knees slightly bent and core engaged- position your body so it looks like your skiing down a mountain. Place your elbows so they are pressed against your ribs- palms will face each other.
Now with you in this stance kickback both arms( same time or alternating- up to you) locking your elbows out- once elbows are locked rotate your palms so they are now facing up, hold for just a second and back to the start position…( the heavier the weight the less chance you will be able to rotate up- so keep it light and go for reps)
Dips- 20 reps
These you can do anywhere at anytime! All you need is a ledge (End of a chair- bench or even a desk)
Place hands behind you, elbows start locked- line up your arms with your shoulder ! People tend to go to wide on this one…
Now with your knees bent allow yourself to descend down- elbows will now relax— The most important thing about this exercise is Not how low you can go but how long you can hold the contraction on top!!!! People tend to always go to low which causes their shoulders to rotate forward and then the form is completely gone because now you have brought your shoulders into the exercise and It should have only been your Triceps working.
I recommend changing up your routines and maybe having a higher weight lower rep day and then switching it up with Lower weight higher rep day….