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JENMC14 Posts: 2,786
9/20/12 10:34 A

All the targeted exercises in the world won't help to get rid of the waving arms thing. That will come with overall fat loss. You can strength the muscle underneath, and in turn, help the area look better once the fat is lost, but the fat will not go away from any specific exercise.

You need to add in some serious strength training, or some of your loss will be from muscle, and that can actually make the flabby thing worse. If you are limited on equipment, do bodyweight squats and push-ups for sure.

DOVE1010 Posts: 31
9/20/12 10:31 A

Yea, they are definitely cardio, and that's why I love them. My endurance has gotten much better using them. I was just needing some exercises that specifically target the triceps area.

DRAGONCHILDE SparkPoints: (61,458)
Fitness Minutes: (15,905)
Posts: 9,717
9/20/12 10:27 A

I suspected as much. :) Unfortunately, strength training your triceps won't do anything for the flag-wave in your arms. That's something only overall weight loss (and if it's loose skin, surgery) can do. Strength training makes the muscles stronger, but doesn't do a thing for the fat on top of te muscle.

I agree that those JM videos are cardio... not effective strength training.

9/20/12 10:11 A

Contrary to her claims for the workout the Shred is just another cardio workout albeit with mini weights. If you want better results in fat loss go to a dedicated full body and compound movement strength programme.

DOVE1010 Posts: 31
9/20/12 9:59 A

My triceps got the flag thing going, and I just want to make it less wavy. I am doing some light cardio in the morning and then doing the 30 day shred/ripped in 30 in the evening. I am keeping my calories at around 1,350 each day.

JENMC14 Posts: 2,786
9/20/12 9:55 A

If you're looking to bulk and add muscle, you can do a variety of things to add some extra work to your triceps like French press, skull crushers and kickbacks, in addition to bigger compound movements like bench press and push-ups. However, I'm wondering if you're asking about how to "tone" the area or lose the fat there. If that's the case, the simple answer is, there isn't anything that can spot reduce fat. You have to mostly concentrate on your diet for overall fat loss. Your body picks and chooses where you lose fat from and when. Targeting an area with exercise does not speed up the process from that area. So, do some good compound lifts, do some cardio and focus on your nutrition, you'll start to see a change.

Edited by: JENMC14 at: 9/20/2012 (10:31)
DRAGONCHILDE SparkPoints: (61,458)
Fitness Minutes: (15,905)
Posts: 9,717
9/20/12 9:29 A

You have gotten some great ideas here; however, I have a question. May I ask why you need to work on your triceps so badly? Are you trying to reduce the fat there?

MOTIVATED@LAST Posts: 15,451
9/19/12 11:35 P

Pushups are one of the simplest and most effective triceps exercises around.

The Spark article 'You Can Do Perfect Pushups" describes how you to train progressively to regualr pushups via wall, modified and incline pushups.


9/19/12 11:15 P

If you are going to do triceps with a chair make it two chairs, if you do them behind you on one you will blow out your shoulders. With two chairs you are doing them properly with your arms vertical and perpendicular to your shoulders in a neutral position placing no rotary stress on them.

Behind the torso shoulder dips are on every do not do exercise list I know.

KELLIEBEAN Posts: 6,654
9/19/12 10:18 P

Tricep dips. They can be done anywhere there is chair.

9/19/12 9:19 P

Actually any pressing exercise you do uses the triceps so push ups , bench presses, standing presses and so forth are effective triceps exercises. Isolation moves concentrating on the trips are not as effective as the ones I just listed and those are less likely to produce injury. Most isolation trips exercises place a strain on the shoulder joint leading to potential injury.

DOVE1010 Posts: 31
9/19/12 9:01 P

Thanks...... emoticon

SP_COACH_NANCY SparkPoints: (0)
Fitness Minutes: (112,042)
Posts: 46,222
9/19/12 8:42 P

Hi Dove,

If you type in triceps in the search box at the top of the page, you will be given a list of tricep exercises to view.

I hope this helps!

Coach Nancy

DOVE1010 Posts: 31
9/19/12 8:24 P

I need to seriously work on my triceps. What exercises do you use and how many times a week do you do them. emoticon

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