T: Triceps
Our triceps are in the back of our arms. They are the muscles that extend or straighten the arm. They are the muscles to exercise if you want to avoid “bingo wings”!
For anyone who wants big arms to fill out a t-shirt (usually men!) it is important to do plenty of tricep exercises as well as bicep moves because the triceps actually make up two thirds of our upper arm. If you neglect the triceps and focus on purely bicep curls you will never get the muscular, defined arms you want.
A great exercise for the triceps which you can do anywhere with no equipment is the “tricep dip”. To do this you will need a chair, coffee table or something sturdy enough to take your weight.
Sit on the edge of the chair with your hands by your sides, palms down and fingers facing forwards. Move your backside off the chair until you are supporting your weight on your hands. Lower yourself down until your upper arms are parallel to the floor, pause then push up to the start position. That is one tricep dip. You should feel the backs of your arms working hard. To make the exercise more challenging, straighten your legs out in front of you until your heels are touching the floor rather than the soles of your feet. If you can do 3 sets of 12 like this you are doing well!