Excercise For Toning The Triceps

[limitme]

\r\n \r\n Your coffee table is an excellent and free workout tool.
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\nI do inclined pushups on it. then take some dumbells and do pushups on the ground, holding the dumbells (hammerfisted). Its easier on my wrists.
\nThen use the coffee table again, turn around and do dips on it to work your triceps.
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\nNow if I could only find a way to do pull-ups in my house without ripping my door off the hinges.\r\n

[kind2creatures]

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\r\n Originally Posted by limitme\r\n \r\n

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Now if I could only find a way to do pull-ups in my house without ripping my door off the hinges.

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Thanks limitme, good ideas! There\'s a wooden beam that frames our back porch that would be perfect for pull-ups, although we haven\'t done that yet. I imagine any cross-beam in a basement, garage or porch might work.\r\n

[limitme]

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\r\n Originally Posted by kind2creatures\r\n \r\n

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Thanks limitme, good ideas! There\'s a wooden beam that frames our back porch that would be perfect for pull-ups, although we haven\'t done that yet. I imagine any cross-beam in a basement, garage or porch might work.

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unfortunately, the wooden beams in my garage probably will not hold me. they are connected in the middle by a cheap brace. thats ok, though, i was thinking about putting up something in my backyard. some big ol wooden posts and a bar or something across. i\'ve been wanting to buy a saw and build soemthing. maybe this summer.
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\nin the meantime, i\'ve been doing pull ups and chin ups at the park where i take my kids. some of the people there probably think its wierd working out on the money bars, but oh well. i like the money bars because you can do pull-ups with a hammerfist, which i read is easier on the elbows.\r\n

[kind2creatures]

\r\n \r\n Monkey Bars at the playground are perfect, if you have access. Some suggest large C-clamps affixed to sturdy beams or overhangs, but I question how strong they would really be for real adult use.\r\n

[Thrasymachus]

\r\n \r\n The theory behind training specific muscles is flawed. The body and mind are a total system.
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\r\nTo test this out:
\r\nTry to contract only your bicep. You cannot contract it much isolated, to fully contract it you also must contract your forearm muscles, deltoids, etc.
\r\nIf you are physically tired, you are also mentally fatigued. The reason is because your body and mind are a total connected system.
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\r\nFor reference this is how many muscles are involved in deadlifting, the biggest compound exercise:
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\r\nDon\'t bother with bodybuilding isolation type regimens, they are a waste of time based on false theories that have been debunked.\r\n

[limitme]

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\r\n Originally Posted by Thrasymachus\r\n \r\n

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The theory behind training specific muscles is flawed. The body and mind are a total system.
\n
\nTo test this out:
\nTry to contract only your bicep. You cannot contract it much isolated, to fully contract it you also must contract your forearm muscles, deltoids, etc.
\nIf you are physically tired, you are also mentally fatigued. The reason is because your body and mind are a total connected system.
\n
\nFor reference this is how many muscles are involved in deadlifting, the biggest compound exercise:
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\nDon\'t bother with bodybuilding isolation type regimens, they are a waste of time based on false theories that have been debunked.

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well, many many people have bulked up doing weights. so, to say they are not working is, to me, not true.
\nAlthough, personally, I want to try more calastenics, not weights.\r\n

[kind2creatures]

I've been doing some exercises with weights, not only for toning and firming certain areas, but also for bone strengthening and to avoid osteoporosis. The tricep area is where many of us have some loose flab in the upper arm, near the armpit.

Below is a picture from Buzzle.com, which shows one of the exercises. Women can do this with a very light 2-5 lb. weight, and get good results with 2 or 3 sets of twelve reps. Here you're keeping your back straight and lining up your upper arm to your elbow with your body, the movement is created by moving the lower arm only at the elbow. Slow and controlled is always the way to do these.



Another tricep exercise involves holding a weight with your hands, lifting your arms where your elbows are near the top of the sides of your head, and in a slow and controlled motion, lowering the weight behind your head and lifting to a straight over-head postion. This can also be done with light weights, and in sets of 12. If you don't have handweights, anything like a can of soup can be used.

A good one for this upper arm area is dipping. I have a step for step aerobics, and this is what I normally use, but a chair or a bottom step on a staircase can be used instead. Sit on the step in the middle and near the edge. Then, keeping your palms on the step, fingers down around the edge, move your bottom off of the step. Lift your body up and down with your arms only, keeping your knees bent and close to the step makes it easier, and straightening your legs makes it more difficult. This can be done slowly or quickly, whichever way you're more comfortable.

Anyone else have some tips for a lean and firm tricep area?? Let us know what works for you!