Celeb PT reveals the 5 best exercises to tone flabby arms in time for summer
WANT to tone your arms before slipping into strapless dresses?
Then say hello to one of the most underrated yet vital muscles in your body—the triceps.
Whether you’re wanting to carry shopping bags with ease or wish your arms would look less flabby, understanding and training your triceps is key.
But many of us struggle to know where to start when exercising them.
Cecilia Harris is a celebrity personal trainer to Lucy Mecklenburgh, Ryan Thomas, Susanna Reid and Frankie Bridge, and co-founder of fitness app Results Wellness Lifestyle (RWL).
She says: “The triceps are located at the top, outside section of the arm which is why they are such fantastic muscles to strengthen and tone, because they are responsible for the strength of the shoulder but also the aesthetic look of the top of your arms.
“Train these and your arms will gain shape and tone in no time.”
What are the triceps – and what is the proven best exercise?
The triceps, or triceps brachii, are a trio of muscles (hence the word TRI-cep) located at the back of the upper arm.
The three muscles include the long head, medial head, and lateral head and, unlike the bicep, which curls the arm up, the triceps are responsible for extending the arm at the elbow.
So, every time you push something—a door, a pushchair or a dumbbell—you are using your triceps.
A recent small study by Wisconsin University of 15 women examined the most popular tricep exercises for effectiveness.
It found one was particularly effective – more so than the others – at exercising the long and medial heads.
The exercise? The triangle or diamond push-up.
This exercise forces the tricep to work extremely hard in isolation, and the great news is, you can do it anywhere.
Cecilia says: “I love a diamond push up because it really focuses you to slow down and focus on the amazing muscle.
“I would say here that most women should do this exercise on their knees, especially to start with, as it’s an advanced move.
“I work my triceps nearly everyday at home, here’s my favourite tricep workout for you to try too.”
20 minute tricep toning circuit
Perform 40 seconds of work on each exercise and take 20 seconds rest before moving on to the next. Complete two laps in total.
1. Diamond push up
Get into a plank position then bring your hands close together so your thumbs and index fingers touch, forming a diamond or triangular shape.
Tighten your core and glutes then slowly lower your body towards the floor until your chest or chin nearly touches the floor between your hands.
Keep your elbows close to your body.
Exhale as you push your body back up to the starting plank position.
Drop to the knees to make it easier.
2. Narrow press
Lie flat on your back with you feet firmly on the ground, keeping your legs bent.
Start with a dumbbell in each hand together at your chest.
Exhale as you press the weight directly up until your arms are straight then slowly lower back toward your chest.
Keep your elbows close to your body to maximise the tricep involvement.
3. Swimmers
Start lying on your front with arms long in front of you.
From here, lift the chest and arms a few inches from the floor and, as you do so, “swim” your arms out to either side and round in a circle until they reach your side (keeping them straight).
When they reach your body, bend at the elbow and send the arms back to the start position as you lower your chest back to the floor.
Repeat.
4. Kneeling push backs
Start kneeling on the floor with your bum touching your calf muscles.
Lean forward to bring your weight over your quads and send you arms straight behind you.
From here, keeping your arms straight, pulse the arms back behind you. You can also perform this exercise holding weights.
5. Tricep dip
Sit on the edge of a chair and place your hands next to your thighs, fingers pointing forwards.
Lift your bum off the chair and step your feet forward. Your arms should remain straight, supporting your weight.
Slowly lower your body by bending your elbows until they are at around a 90-degree angle.
Keep your elbows pointing directly behind you and close to your body to make sure the focus is on the triceps.
Lower yourself until your shoulders are just below your elbows at the bottom of the movement then extend your elbows and lift your body back to the starting position.
More than just an arm muscle: Tricep facts
Crucial for more than the arm
The long head of the tricep also assists with shoulder joint movement, specifically helping in the extension of the arm.
This makes it unique, as it crosses two joints: the elbow and the shoulder.
Historically mighty
Historians believe the triceps were crucial for survival in ancient times, helping with spear throwing and other survival tactics. Today, they’re your best friends for pushing open a heavy door or playing tennis.
Size matters
The triceps make up about two-thirds of your upper arm.
So if it’s toned arms you’re after, these muscles deserve a hefty portion of your workout regimen.
Age-defying muscles
As we age, muscle mass decreases. The good news? Strength training, particularly exercises like tricep dips and extensions, can help prevent this decline and keep your arms strong and functional well into your senior years.