Arm Exercises

[surgtech1956]

I've lost weight and now I have some hanging flab - not alot(at least nothing that needs surgical removal). What are some good exercises that I can do at home? If I use weights, high reps or heavy weights/low reps???? Thanks

[SadieKate]

Just good ol' dips and push-ups. No special equipment needed.

[limewave]

I have the same issue. I saw better results when I started using pilate bands instead of free weights.

[TsPoet]

Suicides.

[OakLeaf]

Good nutrition will help your skin health, but as we age everyone's skin tends to sag.

The only other thing you can do is fill in the space with tricep muscle. Hypertrophy usually means high resistance. You can do it with body weight by making the lever longer, using gravity, etc.

Push-ups work the triceps most when you keep your hands right under your shoulders and your elbows tickling your ribs. Increase the resistance by doing them in decline position (put your feet up on a step, e.g.). For dips, first make sure your back is straight so you're working your triceps and not your legs - then you can lengthen your lever by fully extending your legs. Then if you need more resistance, you can put something heavy in your lap.

Do all of them slow and emphasize the eccentric (lengthening) phase.


@TSPoet, the only "suicide" drills I know are sprints with side squats ... what's the exercise that works the triceps??

[PamNY]

Do all of them slow and emphasize the eccentric (lengthening) phase.

If I could butt in on this thread, does "emphasize" mean spend more time on that phase? Go slower when lengthening?

[tulip]

I find turning compost and chopping wood to be very effective. My Pilates class ends with arm weights and pushups, which seem to have pretty good results.

[Flybye]

If you can get your hands on a P90x set and use video #3 Shoulders and Arms, you'd be set. Great workout.

[OakLeaf]

If I could butt in on this thread, does "emphasize" mean spend more time on that phase? Go slower when lengthening?

Yep. I like a 4-2-2 count, or even slower.

With dips and push-ups, since the triceps is an extensor muscle group, the eccentric phase is the lowering phase, when you're flexing the elbow.

Sun salutations will bring you your chaturanga dandasana and a whole lot more. :cool:

[TsPoet]

@TSPoet, the only "suicide" drills I know are sprints with side squats ... what's the exercise that works the triceps??

so, I've been weightlifting since I was 12. I love it. I've always found it rather odd that my favorite 2 exercises are suicides and dead lifts, am I telling my subconscious something?
I searched the web, and no one calls suicides that anymore, but that's what I've always called them - you screw up and you can crush your skull. But, there is no better "mass building" triceps exercise, IMHO
This is a totally random video, I'm not endorsing this particular video in any way.
http://www.youtube.com/watch?v=7zj1PutPnFw

[OakLeaf]

Oh, skull crushers. :)

[crazycanuck]

If you can get a hold of a purple thera band found at pilates studios etc, do. I don't have a fast internet connection to find sample videos for the exercises the funky folks(often torturers!) @ my pilates studio give me but i'm sure they're out there.

if you have swiss ball, sit on it, balance & do weights..

[ClockworkOrange]

I have the same issue. I saw better results when I started using pilate bands instead of free weights.

OK, so I have one of those stretchy rubber tubes, any suggestions of exactly how I should use this to help the ol' bat wings? :rolleyes:

[crazycanuck]

K, this may take some thinking to explain but

Bend your right arm above your head, Grab one end of the purple band. Bend other arm, put behind your back and grab other end. Now, keep the arm behind your back still. The arm above your head should move up and down whilst holding the band.


Urm..does that make any sense?

If you have broadband, you'll probably find a good visual explanation quicker....

[SadieKate]

I think CC is describing the first part of this video (after the beer :p).

http://www.ehow.com/video_4955320_pilates-theraband-exercises-triceps-stretch.html

The 2nd part is a shoulder buster for some of us folks.

[crazycanuck]

Thanks SK ! Yup, that's what I was trying to explain.

I often feel like popping when thinking of all the exercises my pilates guys give me..I have to sit and think..is this how blah showed me?

[YogiT]

If you're into yoga you can do plank poses and lower into a half push up and back up again.

Also, take a chair and do dips to work out your triceps. Don't forget, what you do to one side you have to do to the other since the muscle wraps around.

[SadieKate]

If you're into yoga you can do plank poses and lower into a half push up and back up again. And if you're not into yoga you're not allowed to do plank poses.

Just had to be the devil's advocate here.:p

[Dogmama]

I think CC is describing the first part of this video (after the beer :p).

http://www.ehow.com/video_4955320_pilates-theraband-exercises-triceps-stretch.html

The 2nd part is a shoulder buster for some of us folks.

The 2nd part of that exercise is NOT something I would do. The first part is like a standing skull crusher.

I like the push up - especially as Oak described on 1/25. Not only are you working your tricep, but also your anterior deltoid and core. If you cannot do a full pushup, do it on your knees or do it with hands on a step/chair/etc.