We’re now in the midst of tank top season! Hooray! Nothing makes me happier than simple summer outfits.

To help keep your arms in tip-top shape this summer, I’ve got two great exercises to share with you today! I’m talking about working the triceps.

The triceps are the muscles on the back of your upper arm and they are the opposing muscles to your biceps. Strong triceps will make your arms look better whether you are wearing a sundress, a sleeveless tank, or a swim suit. And the beauty of these two exercises is that they can be done on the go, or while you are on vacation, (hint, hint).

 

Tricep – Push Ups

Starting position is a plank. (Plank can be done on your knees or toes.) Your arms should be directly below your shoulders, your back should be nice and flat, and be sure to really engage your core. If you are new to tricep push ups start on your knees, then work your way up to your toes. 

Then lower yourself down, keeping your elbows tucked in, and very close to your sides.  Go to where you are about a fist distance from the ground.

Push back up to your plank position.

Try to do a set of five and then rest.  Build up to more reps and really work to keep a long flat back and soft elbows. Avoid locking your joints and really use your core strength to help you stabilize and balance.

Tricep – Dips

Find a chair or a bench and put your hands directly by your sides and hips.  Extend your legs out, the further out you extend your legs the more challenging the movement will be. To modify keep your legs in closer to you.  Also keep your backside very close to the chair or bench.

Then lower, keeping your elbows pointed behind you, sliding right next to your chair or bench.  Go deep enough that you get a nice amount of work in the tricep, but avoid taking any breaks by sitting down at the bottom!

Push back up and smile big!

Want a more challenging option?

Consider this…

Try to do a set of five and then rest. Build up to more reps and really work to keep your elbows tucked in and your chest lifted. Joints should remain soft and avoid resting at the top or bottom of the movement.

As with any diet and/or exercise plan always consult with your Doctor. 

These two exercises don’t require you to have any equipment and will help you to tighten and tone your triceps. Both of these exercises can be easily modified or made more challenging as well. Work to do a few more reps each time and watch your strength develop (and your toned arms).