Trimming Arm Flab Faster: 5 Stance workouts surpassing push-ups, post-45
Standing exercises designed to target the triceps and upper arms are becoming increasingly popular as a means to reduce the appearance of 'bat wings' – flabby skin often found on the underside of the arms. These exercises are particularly recommended for midlife individuals, as muscle tone tends to decline with age, and strengthening these muscles helps maintain firmness and improve appearance during this stage.
The Benefits of Standing Tricep Exercises
According to Karen Ann Canham, CEO and founder of Karen Ann Wellness, standing tricep exercises build strength in all three tricep heads, tightening the back of the arms, firming the 'bat wing' area, and improving overall upper-body function. These exercises are joint-friendly, accessible for midlife bodies, and recruit stabilizing muscles that push-ups often miss.
Standing Cross-Body Tricep Extensions
Perform 2 to 3 sets of 12 to 15 reps per side for Standing Cross-Body Tricep Extensions. This exercise engages the medial head of the triceps, improving balance and detail, making it an effective choice for targeting the triceps.
To perform Standing Cross-Body Tricep Extensions, stand tall with a resistance band anchored or cable set to shoulder or chest level. Hold the handle with one hand, bend the working elbow to 90 degrees, extend the arm down across the body, return to the start position, and switch sides.
Tricep Kickbacks
The tricep kickback exercise targets the lateral head of the tricep, tightening and sculpting the outer arm. Perform 2 to 3 sets of 12 to 15 reps for this exercise.
To perform tricep kickbacks, stand tall, hold a dumbbell in each hand, hinge forward slightly, keep upper arms parallel to the floor, extend the dumbbells back, squeeze the triceps, return to the start position, and repeat.
Overhead Tricep Extensions
The overhead tricep extension emphasizes the long head for full-arm tone and sleek definition. To perform overhead tricep extensions, stand tall, hold a dumbbell with both hands overhead, keep elbows close to ears as you lower the dumbbell toward the back of your head, lift it back overhead, and perform 2 to 3 sets of 10 to 12 reps.
Standing Dumbbell Skull Crushers
Standing Dumbbell Skull Crushers deeply engage the long head of the triceps without wrist strain. To perform this exercise, stand tall, feet hip-width apart, hold one dumbbell with both hands vertically or hold a dumbbell in each hand overhead, bend at the elbows to lower the weight behind your head, extend your elbows to press the weight back overhead, and perform 2 to 3 sets of 10 to 12 reps.
Tricep Press-Back Pulses
Perform 2 to 3 sets of 15 to 20 reps for Tricep Press-Back Pulses. This exercise burns out all three tricep heads with small, controlled movements for maximum tightening, as stated by Karen Ann Canham.
To perform Tricep Press-Back Pulses, stand tall, feet hip-width apart, dumbbell in each hand, hinge slightly forward at the hips, maintain an open chest and flat back, extend your arms straight behind you, make small pulses up and back with straight arms, and squeeze your triceps with each pulse.
Caine Wilkes, an Olympian and certified USA weightlifting coach, explains that isolating the upper arms can help tighten and strengthen the muscles in that area, and some exercises can also recruit stabilizing muscles in the area, notably the shoulders.
In conclusion, standing tricep exercises are an effective way to target the upper arms and improve overall upper-body function. By incorporating these exercises into your fitness routine, you can help banish underarm flab and achieve a toned, sculpted appearance.
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