Push-ups are chest exercises but they can help work triceps as well, thereby reducing the fat around your arms.
♦ Lie flat on the floor and keep your weight on your chest with your elbows pointed towards your toes.
♦ Make a straight line from head to toe – a plank.
♦ Now, lower your torso to the ground holding yourself up with your hands and come back up to the initial position.
♦ Keep your body as straight as possible. Come a few inches up the ground each time you go down for a rep.
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2. Triceps Extensions:-
This exercise definitely helps tone the arms and it also makes the arms strong.
♦ Stand straight with a dumbbell in your hand and keep your feet width apart from each other.
♦ Hold the dumbbell with both hands and hold them behind your head with your palms facing upward.
♦ Keep your upper arms close to your head and your elbow perpendicular to the floor.
♦ Breathe in as you do this and go back to the initial position by using the triceps to raise the dumbbell.
3. One-Arm Side Push-Up:-
One-arm side push-up is an exercise specifically for the triceps.
♦ Lay on your left side on an exercise mat with your right arm bent, keeping the palm flat on your shoulder.
♦ Wrap your left arm around your rib cage with your knees slightly bent.
♦ Push yourself up from the ground with the help of your right arm.
♦ Repeat on the other side.
♦ Do 15-20 reps.
4. Triceps Dips:-
This is easy and can be done pretty much anywhere. But ensure that you are being careful. This strengthens the triceps and helps tone the arms.
♦ Place your hands shoulder-width apart on a bench or a chair.
♦ Extend your legs in front of you.
♦ Straighten your arms while bending your knees, keeping the tension on your triceps.
♦ Now, bend your elbows to lower your body towards the floor.
♦ Once close to the ground, straighten your elbows by pushing them into the bench or chair.
♦ Come back to the starting position and repeat.
♦ Do 15-20 reps and 3 sets.
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5. Arm Stretches:-
Pulling the hands to the opposite sides creates a stretch in the triceps, which helps in toning them.
♦ Raise your hands above your head and hold your right wrist with your left hand – interlock them.
♦ Now, pull your right hand towards your left, making your right elbow fall behind your head.
♦ Now, release and take your arms back to the center.
♦ Repeat on the other side and do at least 20 reps on each side.