Ticked out Triceps

Everyone talks about how much they dislike their triceps.  You know, it's that part of your arm that sways when you wave to your neighbor.  We all have issues with it, but I'm going to help you learn to love those flabby biceps sidekicks.  There are 3 heads to the triceps muscle; the medial, long and lateral heads.  Making sure you strengthen the triceps more balanced, will produce a sexy bump in no time. (exercises taken from Women's Health)

1. Pull over and Press - Works All three heads

 Grab a 20 to 30 pound bar or a set of hand weights and lie faceup on a bench with your feet flat on the floor. Hold your arms straight and position the bar directly above your chest. Bend your arms and, in a slow, controlled motion, lower the bar past your head -toward the floor until your arms are aligned with your ears. Bring the bar back up above your chest, then slowly lower it to your upper chest. Do three sets of 10 to 12 reps, resting for up to 30 seconds between sets.


 

2.  Stability Ball Push Up - Works Medial head

Get in pushup position with your hands on the center of a stability ball. Bend your elbows, lowering yourself toward the ball. When your chest comes within an inch or two of the ball, press back up. That's one rep. Do three sets of 10 to 12 reps, resting for up to 30 seconds between sets.



Trainer Tip Play nice with your joints: Never lock your elbows at the top of a pushup.

 
3. Kneeling Cable Extension - Works Long head

Position a flat bench four to six feet away from a cable machine set at 10 to 20 pounds. Clip the rope attachment to the cable. Grab each end of the rope and, facing away from the machine, kneel on the floor about a foot in front of the bench.  You can also use hand weights.   With your arms bent 90 degrees, lean forward from the hips and rest your elbows on the middle of the bench, shoulder-width apart. Slowly straighten your arms until they're almost completely extended. Gently release the weight back to start. That's one rep. Do three sets of 10 to 12, resting for up to 30 seconds between sets.
 
4.  Elbows Out Extension -  Works lateral head



Set an incline bench to 45 degrees or lay on stability ball with low and middle back supported by ball. Grab a pair of 5-20 pound dumbbells and sit on bench or ball.  With your palms facing away from you and your elbows out to the sides, position the dumbbells over your chest, with an end of each touching so the dumbbells form a V. Press the dumbbells toward the ceiling. Return to start. Do three sets of 10 to 12 reps, resting for up to 30 seconds between sets.