5 EXERCISES TO STRENGTHEN AND FIRM LOOSE UPPER ARMS
The triceps make up most of the muscle on the back of your upper arm. When these muscles become weak or underused, the arms can lose strength, firmness, and definition.
Exercise cannot spot-reduce body fat or completely eliminate loose skin. However, strengthening the triceps can build muscle beneath the area, improve arm function, and create a stronger, firmer appearance.
You don’t need heavy weights or complicated equipment. A wall can provide enough resistance for an effective triceps workout.
TRY THESE FIVE WALL-BASED TRICEPS EXERCISES:
- CLOSE-GRIP WALL PUSH-UPS
Stand facing a wall and place your hands slightly narrower than shoulder-width apart. Keep your elbows close to your sides as you lean toward the wall. Press yourself back to the starting position by tightening your triceps.
Perform 8–15 controlled repetitions.
- WALL TRICEPS EXTENSIONS
Place your palms against the wall at about forehead height. Keep your body straight as you bend your elbows and bring your forehead toward the wall. Extend your arms to push yourself away.
Move slowly and keep your elbows pointing forward.
Perform 8–12 repetitions.
- STATIC WALL PRESS
Stand facing the wall with your elbows bent and your palms flat against it. Push into the wall as hard as you comfortably can without allowing your body to move.
Hold the contraction for 6–10 seconds.
Relax briefly and repeat 3–5 times.
- PALM-TO-PALM PRESS
Place your palms together in front of your chest. Press your hands firmly together while tightening the backs of your upper arms.
Hold for 10 seconds, relax, and repeat 3–5 times.
This exercise can be performed standing or seated.
- OVERHEAD TRICEPS HOLD
Raise one arm overhead and bend the elbow so your hand moves behind your head. Use your opposite hand to provide gentle resistance while you attempt to straighten the bent arm.
Do not allow the arm to move. Create steady tension and hold for 6–10 seconds.
Repeat 3 times on each arm.
THE ISOQUICK™ APPROACH
The key is not speed—it is tension.
Contract your triceps deliberately during every repetition. Slow the movement, remove momentum, and briefly tighten the muscle at the strongest point. Even light resistance becomes challenging when you create and maintain muscular tension.
Perform this routine two or three times per week, allowing adequate recovery between sessions.
Stronger triceps can help you:
• Push yourself out of a chair
• Lift and carry everyday objects
• Improve upper-body stability
• Support the elbows and shoulders
• Develop stronger, firmer-looking arms
Begin conservatively, regardless of your age or current fitness level. Stop if you experience sharp pain, and modify any movement that bothers your shoulders, elbows, or wrists.
Whether you are 25 or 75, your muscles respond to safe, consistent resistance. Give them a reason to become stronger.
—Kevin B. DiBacco
ISOQUICK™ Strength and Health
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