The Bottom Line
You can quickly and effectively tone and strengthen the triceps using triangle push-ups, triceps kickbacks and dips.

Why are those exercises so much more effective than the others tested? Porcari says it’s because your body weight is used in the push-ups and dips, and because it’s easier to “cheat” (using momentum to more easily complete reps) while doing the other exercises, specifically the bar push-downs and rope push-downs.

“Many women are concerned they don’t have time to get to the gym or they don’t have the necessary exercise equipment at home to get fit,” says Boehler. “But this research essentially eliminates those excuses.”

As far as equipment goes, the über-effective triangle push-ups require zero equipment, while all you need to do dips is a sturdy household chair. The triceps kickbacks are best performed with dumbbells, but any sort of weight would work, such as a jug of water or canned food. “Most people’s triceps are relatively weak, especially if you isolate them,” notes Porcari. “If you’re doing the kickbacks correctly, it doesn’t really take a whole lot of weight to get a good workout.” (Check out the exercise descriptions and video demonstrations, below.)

And the exercises don’t require a lot of time either, Boehler says. “I think the take-home message is that if somebody really wants to work their triceps in a short amount of time, they’ll get the most bang for the buck from these three exercises.”

From Jody: There was a lot of controversy in the comments to this post & especially about the dips. Click on the previous link to read the comments, the study & also a chart explaining their results. I do dips with my feet on one bench & hands on another & weight plates in my lap. I am very careful & have not had problems BUT if you do have shoulder or joint issues or feel anything uncomfortable, don't do these.

Also, I have read over & over about dumbbell kickbacks being useless so this study interested me as well.

For me, I do all 3 of these exercises along with a bunch of other ones - not all in the same workout - . I go with what feels right to me & what brings me the results I want.. we are all different! The thing about the push-ups & kickbacks, you can do them anywhere. Yes, same with the dips but make sure they are right for you.

So, to make clear - do what feels right for you & what brings results for you! I break some of the "rules" in my own workouts but I listen to my bod & do what is right for me. One rule I do not break - proper form!

Maximize Your Cardio Workout: This is a great SHORT video from ACE with tips we can all use. I think many of you might use hand weights when you walk & I have always recommended not to do this. This goes for ankle weights too which people did a lot in the olden days - . They use a weighted vest in the video. I have wanted one of these for years & years! So many different things you can do with a weighted vest beyond just cardio! If any of you out there have recommendations on a good weighted vest, let us know! 

Dr. J - I know about yours!

I have lots more but I know many don't like long posts so I will stop here for today!

Have you heard of or done Zottman curls?