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Anyone have any ideas? I don't have a gym membership but I do have two five pound hand weights.


Sun. Nov 13, 2:25pm

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Work your triceps:

Half kneel/half stand on/next to a piano bench or two chairs (so your right knee and right hand are on the bench, and your left foot is on the ground and your back is parallel to the ground). Hold a weight in your left hand with your elbow at your hip, and your arm bent at 90 degrees. Straighten your arm backwards; when it is fully extended, your arm should be parallel with or just slightly higher than your back. Repeat with your other arm on the other side of the bench. Do three sets of 10-15 reps, taking a break between each set. Alternate sides.

You can also do the same basic exercise lying on your back on the floor or on the piano bench. Hold one weight with both hands, or two small weights, one in each hand, with your arms bent at 90 degrees over and behind your head. Your arms should be next to your ears. Straighten your arms. Do 3 sets of 10-15 reps, resting between sets.

In both cases, your upper arm, from your elbow to your shoulder should not move - only your lower arm from your elbow to your wrist should move.

Sunday, November 13, 2005, 4:36 PM

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Learn to punch

Back when I trained in karate, I had KILLER triceps from all the punching practice (though I'm sure the 30 warm-up pushups helped to). You don't need to hit targets or even do them really fast. Maybe pick up a boxing DVD to help you along.

Sunday, November 13, 2005, 10:54 PM

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over circut training will help you. Get your heart rate up and try lots of different machines at the gym of you are a member of one. 2 great exercises are the machine where you sit and have the two pillow bars in front of you close together. Cross your with your hands facing opposite directions and then push your elbows back as far as you can. Do as many reps as you can.

The tricep pulldown is another great one for the back of the arms. You'll also see guides on a lot of the machines to help you isolate the triceps. Pushups are also great for your arms if you want an overall good toning exercise.

Sunday, August 26, 2007, 1:41 PM

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I agree with whoever said do do punches

I've always had fat triceps but since I've taken up Tae Bo, all those punches made my arms a lot smaller and tighter. Uppercut punches are especially effective.

Sunday, August 26, 2007, 9:02 PM

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Another KILLER exercise is the "Triceps Dip." Sit on a chair (or bench or step). Scoot your butt forward off the chair (so you're holding yourself up by your arms). Lower your butt towards the floor so your elbows are bending and raise back up again. (if you do a "google" for Tricep dips -- you can find photos/better instructions). Good luck!

Monday, August 27, 2007, 12:03 PM

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