Waving Arms & Back Fat Banisher Workout draft

Your Muscles in Motion

A. Long head

This muscle, on the back of your arm, gives the triceps its bulk. Overhead exercises in which your arms are by your ears target the long head of your triceps.
B. Lateral head
Exercises such as dips, in which your upper arms are beside or behind your body, best work the lateral head, located on the outside of your upper arm.
C. Medial head
This smaller muscle lies between the long head and lateral head. The straight-leg lying triceps extension in this workout works all three heads.




Triceps Power Pushup

For strength, power, endurance, and balance
Place a large medicine ball on the floor and get in pushup position with the ball under your chest. Bend your arms to lower your chest to the ball. Push up forcefully so that your hands leave the floor, then land with your hands on the ball. Straighten your arms. Do a pushup with your hands on the ball, then drop your hands to the floor and repeat. Aim for three sets of eight to 12 reps.

Lat pulldown -15 reps

Stand with your feet hip-with apart. Grasp the center of a resistance band with both hands, about a foot apart, and extend your arms overhead. Bend your left arm, drawing your elbow down to the side; stop when you feel a stretch in the left side of your back Slowly extend your arm back overhead and repeat. When your set is through, repeat with your right arm.

Triceps Press with Medicine Ball

Assume start position as shown by lying on ball. Make sure your head, neck, and shoulders are supported. Keep your upper arms still and bend at your elbows to bring medicine ball behind head. Return to start position and contract your triceps muscle. For more great exercises to improve your strength and fitness, check out:

Reverse-Grip Dead-Lift Row

Sophia Vourdoukis

Targets back, biceps, and hamstrings
Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, arms by sides, palms facing up.
 Hinge forward from hips, pushing butt back as far as you can.
 Drive elbows behind you to bring dumbbells by ribs, palms up, shoulder blades squeezing together.
 Lower dumbbells toward floor, releasing shoulder blades so that they move away from each other.
 Return to start. Do 20 reps.

Chris Eckert

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Read more: Gabrielle Reece Exercises for Firming - Home Firming Exercises - Redbook

Dumbbell Knee push-ups

Chris Eckert

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Targets: triceps, shoulders, chest, abs

Get into modified push-up position — on your knees — with one hand curled around a dumbbell on the floor. Keep your toes on the floor. Perform a push-up, keeping your back flat. After one set, repeat with the other hand on the dumbbell.

Balance row

• Hold a dumbbell in each hand and stand on your right leg, extending your left leg up straight behind.
• Lever yourself forward until your body is flat, and contract your abs to keep yourself still.
• Squeeze your upper and midback, brining the right dumbbell up towards your ribs.
• Straighten your arm, and repeat before switching sides.

Side Plank with Triceps Extension

Assume start position as shown by supporting your weight on your left forearm and sides of feet. Hold this position throughout the entire exercise.
Straighten out your arm and contract your triceps muscle. Bend your elbow and return to start position. For more great exercises to improve your strength and fitness, check out: