July 1, 2017 | Categories: Fitness
If you want strong, sculpted arms that don’t jiggle and wiggle when you wave goodbye, you’ll need to incorporate exercises into your fitness routine that firm and strengthen your triceps, those muscles that run down the back of your arm from your shoulder to elbow.
In an effort to get tank top-ready arms, you’ve probably worked this muscle group with traditional tri exercises like triceps kickbacks or dips — which means your muscles are probably used to those moves by now, and it’s time to graduate to a more challenging arm routine if you want to seriously firm up your tris.
Tri Toner #1: Sandbell Slam with Triangle Push-Up
Matthews recommends this total-body toning exercise as a way to take the triangle push-up (which was ranked the number-one triceps exercise by the American Council on Exercise) to the next level.
1. Begin in a squatting position, holding a SandBell at chest level. As you inhale, press the SandBell overhead and rise up onto your toes.
2. Exhale as you perform a slam, forcibly throwing the SandBell to the ground. Once released, quickly jump or step back to a high plank position, placing your hands on the SandBell in a triangle formation (pointer fingers and thumbs towards one another) with your hands directly below your chest.
3. Keeping your elbows close to your body, perform a triangle pushup, slowly lowering the body down to just above the SandBell and pushing back up to your starting plank position. Use the strength of your entire body to jump the feet up toward the SandBell, coming into a low squat position. Once again grab the sides of the SandBell and repeat this sequence. Complete 6 to 8 reps.
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