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Either get into a plank position with the toes directly behind you and hands under the shoulders or on the knees so the hands are under the shoulders and top of the knees on the floor. Bring the chest down to the floor keeping your abs tight the entire time. Push back up to complete the rep. Tricep Push Downs or Kickbacks. To perform a push-down, stand with your feet about hips distance apart with soft knees. Keeping the elbows tight to the body, push down and flare the wrists out slightly at the end.

To perform a kickback, bend over at the waist, pulling the shoulder blades tight. Holding the weight in your hands, kick backwards with the forearms. Bring back to starting position to complete the rep. Tricep Dips Bench. If you have had shoulder injuries, tricep dips might not be the best exercise for you.

This exercise can be modified to make it easier or harder depending on what you need. Bring your butt off the bench, either keeping the feet out straight in front of you with heels on the floor or bent and feet flat on the floor. Keeping your body as close to the bench as possible, bend your elbows to lower yourself down and then straighten to push back up.

Bent Over Row. The row is a great exercise for your arms and back. While it doesn't focus exclusively on the triceps, this movement should be done often. For this exercise, you will need dumbbells or something similar to a dumbbell.

To perform, bend at the waist, pulling the shoulder blades tight and keeping the back flat. From here, hold the dumbbells overhead. Slowly lower the weights to beside your head and extend the arms back up. Common Mistakes: Commonly, I will see my clients swing their arms.

The only movement will be occurring at the elbow! Tip: If you feel pain or popping in the elbow, try a lighter weight or add extra warmup sets. If you still feel pain and popping, then this exercise option may not be the best for you which is ok! Anywhere from three to five pounds can be a good starting place. Standing upright with a neutral spine, curl the weight up keeping the upper arm beside the body. Lower, then repeat the same process with the other arm.

You should be alternating every rep. Common Mistakes: In this bicep curl variation, you do not want the upper arm to move behind the body. This pushup variation emphasizes the triceps and can be adjusted to be appropriate for all fitness levels! Instructions: Here, I will be explaining the variation done on the knees. Get into a pushup position with the knees on the ground. The body from the knees to the shoulders should be straight.

The hands should be just under the shoulders for this pushup variation. From here, go into the descent of the pushup. At all times, keep the elbows tucked close to the body. When you come back up, push all the way through at the top of the pushup to the point where the shoulder slightly pushes forward.

This will be important to engage a crucial muscle group called the serratus anterior. Common Mistakes: Oftentimes when this pushup variation is too hard, I will see my clients move too much at the shoulder into the descent and ascent of the pushup. In this case, regress by doing this exercise on the back of a chair or on the wall. This classic exercise is highly effective for building up all areas of the triceps!

Instructions: Find a bench, chair, or anything of resemblance. Place your hands just outside of shoulder width apart and make sure your lower leg and upper leg make a 90 degree angle. From here, slowly lower yourself until your upper arms are parallel with the floor. Once in this position, push back up and repeat. This is a unique body weight exercise that is great for the beginner exerciser to start working out their biceps!

Instructions: Find a doorway with molding around it that you can grab onto. Grab the molding and position your feet next to each side of the door.

Place your hands in a position so that when you are in the curled position, the upper arm is parallel with the floor. Common Mistakes: If you place your hands too low, you will lose tension on the biceps. Tips: The lower you sink your body weight add more bend in the knees , the harder this exercise becomes!

You have two primary muscle groups in your upper arms: the triceps and the biceps. The biceps are at the front of your arm, and the triceps support them in the back. Excess upper arm fat is more common in older adults, as well as people who are overweight. As you age, skin becomes lax and muscle tone diminishes, especially if you are predisposed to carry extra fat in your upper arms.

In this case, board-certified plastic surgeon Dr. Amy Alderman can help by providing you with cosmetic options. A procedure known as a brachioplasty , or arm lift, is one way to surgically address the appearance of your upper arms. People who have unwanted fat and loose skin in this area can benefit greatly from the self-confidence this procedure brings. The best candidates for arm lift surgery are patients of any age who are in good physical health and are within their target body weight, but who lack definition in their upper arms, despite their commitment to a cardio, strength training, and weight-loss program.

For these people, Dr.