Shapely bis and tris
05August/2014

Shapely bis and tris

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Shapely bis and tris

 

IMAGES BY DALLAS WRITTEN AND DEMONSTRATED BY JAMIE PEIPMAN HAIR AND MAKE-UP BY SUE MCLAURIN

There is nothing better than putting on a fitted long sleeve shirt, summer singlet or strapless dress and having strong, shapely arms to be proud of. This arms workout targets the two muscle groups of the upper arm: the biceps (the nice round muscles at the front) and triceps (the group of muscles on the back of the arm).

Now, to create these amazing arms we will commence the workout with the triceps. This group of three muscles at the rear of the upper arm is developed using push and extension movements to create the shape and tone we are all looking for. To get the workout underway are triceps dips. The benefit of this exercise is that you only need a bench and your own bodyweight, and as a result in this one movement all three parts of the triceps will be hit.

The exercise to follow this is triceps kickbacks. It really targets the triceps in isolation. The important thing to remember with kickbacks is to keep your elbow stationary and in alignment with your body. Complete three sets of kickbacks.

Keep in mind the arms are a smaller muscle group than the back or the legs and they will fatigue a little quicker. That’s to be expected. If you’re new, start light and aim to gradually increase the weights.

This arms workout performed weekly in conjunction with a chest, back and shoulders workout will have your arms dress-ready in no time.

 

Exercise Name

Triceps Dips

Target Muscle

Triceps

Set-up

Position a bench horizontally behind you. Sit in the middle and place your hands shoulder-width apart. Extend your legs straight and transfer your weight to your heels. [2072]

Action

Bend your elbows and lower your body off the bench as far as possible toward the floor. [2081] Then, with a controlled push, raise your body back up by straightening your arms. Continue for 10-12 repetitions.

Tip

Beginners: Bend your knees to 90 degrees and place your feet flat on the floor. This will make the exercise a little easier. For the advanced, place your feet on another bench or a Fitball while completing the exercise.

 

   

 

 

Exercise Name

Triceps Kick Backs

Target Muscle

Triceps

Set-up

Hold a dumbbell in your right hand with your right foot on the floor and your left knee and hand on a flat bench.

Bend at the waist so your torso is parallel with the floor.

Begin with your right arm bent at roughly 90 degrees. Your upper right arm should be parallel with the floor, palm facing in, and your elbow in tight against your body. [2093]

Action

Keeping your upper right arm stationary, contract your triceps to extend your right elbow back. Squeeze when your arm is fully extended. [2098] Pause for two seconds at the top of the movement and lower the dumbbell with control. Continue for all repetitions before repeating the exercise on the left side. Be sure to swap sides of the bench as well.

Tip

When performing this exercise remember to keep your core activated, back straight and shoulders aligned.

 

 

   

 

For the rest of this article, check out the latest issue of Oxygen Australia in all good newsagents, or you can click here to subscribe.

 


Source Url: http://www.oxygenmag.com.au/Training/tabid/4730/entryid/1543/Shapely-bis-and-tris.aspx

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