Shape Move of the Week: Work Your Triceps

Posted on Jun 3rd 2010 2:30PM by That's Fit Editors

Filed Under: Fitness

Your arms are one of your most noticeable body parts -- especially during the summer, when sleeveless tops replace heavy sweaters. This Pilates-based arm workout uses resistance bands to help you tone your upper body. It requires you to relax the neck, pull in your stomach and ribs, and move the elbows back and close to your body for ten repetitions.

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17 Comment

Tags: exercises, shape, shape-move-of-the-week, tone, triceps

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Reader Comments (Page 1 of 1)

Fit to fight 6-07-2010 @ 9:01PM

Most women detest strength training. There is this misconstrued idea that this type of training will bring about gargantuan, vein ridden musculature. This could'nt be further from the truth! We DO NOT produce ENOUGH testosterone to produce body-builder proportions. Strength training is needed to create flexible,dense, striated connective tissue which is needed to support your skeleton, and prevent both osteopenia, and osteoporosis. Believe me, a little IRON in your diet won't hurt ONE BIT! TRY SOME AT LEAST 2-3 DAYS PER WEEK!

Carol 6-07-2010 @ 9:28PM

Sounds great to improve your arms....but no explanation as to what is the "pink nylon thing" that is used to do the exercise. What is that? Let me know.
Thanks.

JANET POMPONIO 6-08-2010 @ 9:20AM

you are so cute....that is an elastic band..they are very soft but the have elastic in it so you have some pull when you stretch with it

Mary 6-07-2010 @ 9:49PM

Carol that is one of those big strips of rubber. Somewhat like a rubber band. You can probably find one at a sporting good store or try the sporting good area at your local walmart or department store. Maybe at a gym. I got mine from my physical therapist which is also a gym.

Jim 6-07-2010 @ 10:27PM

The "Pink thing" is a rubber band which has different strength resistance. They work great, good luck.

barbara 6-07-2010 @ 10:27PM

it is called a theraband, it comes in different strengths, which are denoted by the different colors , a physical therapist or an exercise physiologist, trainer type business could have them. you can also google theraband, there are different sites that sell them. if you are just starting out, use them with less resistance, they uaually come in a box and you can cut the length off that you need.

Jeanette 6-08-2010 @ 6:47AM

Carol,

Target sells a body-sculpting kit (by Reebok) in the sports section of the store for $23. It comes with a stability ball (65cm), 3 resistance bands (light, medium, heavy), air pump, workout dvd, and fitness guidebook. I have a personal trainer but I bought this for those days I can't make it to the gym. I love it.

denise 6-07-2010 @ 9:41PM

Sounds a great way to improve arm tonicity.
Http://www.muscleworkoutguide.info

Kerri 6-08-2010 @ 12:23AM

That "pink thing" is a 'resistance band"...which means a large rubber band. It's just saran-wrap meets spandax, basically.
I've never done "resistance band" training. I've done weight training, however. I've also studied human anatomy, physionomy and biology; enough to know that those resistance bands, tightened enough and used in Just The Right Way, can equal me, prone at 90 degrees on the bench, doing mule-kicks with the 12.5 lb weights on each of my arms.
There's absolutely ZERO difference in this story. Only thing I can find is: it's somewhat more difficult to find these bands.

Jen 6-08-2010 @ 12:20AM

I work out avidly, and I weight train. This position is extremely bad for the back. The kickbacks (yes, this is what is called) is very good for the triceps, however you can't work antagonistic muscles (when one flexes the other relaxes) without working both. Triceps and biceps are antagonistic. You must work both.

Gabi 6-10-2010 @ 4:07AM

You are right - if you have a bad back that is currently acting up or if you don't do it right. Done correctly, i.e., lower stomach in and obliques at least activated, it's good for triceps and torso ;~)

DB 6-08-2010 @ 12:52AM

Kickbacks are the bottom-feeder exercise for triceps. Lying tricep extensions, pushdowns (with bands or a weight machine), and compound pressing movements such as floor presses will produce better results.

D 6-08-2010 @ 6:04AM

I'd recommend free weights (they don't wear out quickly) over resistance bands, and I agree with the comments that you ideally need to do a full balanced range of exercises rather than targeting one specific muscle group.
For a triceps-specific exercise which requires no financial outlay at all, however: if you have a hard chair, face away from it and grasp the edge of the seat with both hands. Stretch out your legs in front of you, and lower yourself down (so your body is just in front of the seat) and then push back up.
As with most exercises, try for 3 sets with about 30-40 seconds rest between, starting at 6-8 repetitions per set and working up to 12-15 reps.

carolelinda 6-08-2010 @ 9:44AM

This would be a great exercise, but what about people like me who had a knee replacement and are unable to kneel? Could this be done sitting on a stool?

Mike Sanders 6-08-2010 @ 10:52AM

I don't work out, but the things that I do, help. I walk and pick up the trash in my neighborhood... I just take a plastic shopping bag and stuff it in my pants and use it, when necessary.

Also, I ride a dirt bike and even though I only get to use it several times a year, enduro riding builds my arms, shoulders, back and legs, in just 6 outings.

People are sure that I'm a gym-aholic, but nothing could be further from the truth. Too many weird people, that are more interested in sex, than exercise. Also, it doesn't accomplish anything useful for the community and they actually want me to pay THEM, for the priviledge... Take a 1-credit hour class at your local Junior College, then withdraw from the class and use the library, pool, weight room and track. Not dishonest, because I pay the majority of my Personal Property tax, to support them.

Maritza Saxe 6-08-2010 @ 2:10PM

Who is this lady?? Teacher??? Does she have a video out? Where can I get it?
HELP!!!!

Clark 6-23-2010 @ 10:36PM

Before everybody who's ever picked up a dumbbell chimes in, the resistance band exercise is for total beginners (or for rehabilitating a muscle after an injury). The triceps is a 3-headed muscle and a single movement is not really going to develop it fully, but you have to start somewhere. The biggest gym mistake I see is trainers starting people out on movements (or poundages) that are too advanced for them. The next worse mistake is doing an exercisse incorrectly; keep your weight (or band tension) to a level that you can manage with correct form for the desired number of reps("cheating" is for advanced weight trainers).