With spring in full effect most people are hitting the gym hard to achieve that flat belly.  However, a lot of people are also seeking to achieve amazing looking arms to show off during the summer as well.  Most of our female clients are concerned with getting rid of the “back-of-the-arm” jiggly wiggly’s, and are tired of it jiggling long after they’ve stopped waving.

Good nutrition will of course help, and interval training will improve the fat burning process, however specific weight training will boost the “toning” effect.  (I can’t stand the word “toning”, but hey I gotta use it).

Follow this three exercise “superset” to attack the stubborn “jiggly” in your triceps so that you can break out the tank tops and show off your newly shaped arms!

The Workout

Perform each exercise for the prescribed amount of reps.  Make sure to select a weight that will fatigue your triceps for the prescribed reps.  Transition between each exercise with little (no more than 10 seconds) to no rest.  After you perform the third exercise rest for one minute, then repeat for two more times to complete three sets.

Exercise 1: Narrow hand position pushups – 5 reps

- Use a full range of motion!  Don’t wuss out and only go half way down.  Your chest should almost touch the floor.  If you can’t complete 5 full reps, then do whatever you can and move on to the next exercise.

Exercise 2: Plank to pushup position – 10 reps total

- Start from a plank position on your forearms then transition into a pushup position.  You will not perform a pushup though.  Do five reps starting with your left hand and the other five transitioning with your right hand.

Exercise 3: Rope Pressdowns/Extensions – 15 reps

- Using a rope attachment from a high cable pulley, hold the ends of the rope with your palms facing each other.  Keep your knees soft and slightly lean your upper body forward, while keeping your back flat.  Start with your elbows bent at 90-degrees, then straighten your arms as you slightly pull the rope apart.  Do not separate the rope too much as this will create too much pressure in your shoulders.

[Photo credit: figureathlete.tmuscle.com]

Here’s a video that demonstrates exercises 1 and 2.

Work Hard!

- Rommel Acda, MATS, CSCS