Awesome Arms - Banish Bat Wings! Happy Bday!
Tuesday January 31, 2012
We are having a power outage here today - not sure all the times BUT I may be out of commission on the computer until later so if you don't see me out in social media, that is why!
First, happy bday to my son-in-law, Kevin! He is married to the youngest daughter who lives here in southern CA. He is a great son-in-law, like them all, so ENJOY if you can - I know - a work day! :-O
On to ARMS! One exercise with at least 20 different ways to do it. I want to show you how you can take any exercise & find different ways to do it - and it will feel different when you do it too! Mix it up - keep what many say is boring weights to a minimum. I had this ready to post but Marian wrote a great post too over HERE!
Today I am just talking about the triceps - may women like to call them their bat wings since they tease that they flap all around! 
YES, you have to work all parts of the arms but I am just talking triceps today... and only one of may exercises for the triceps with variations on how you can change it up. I am also talking DB's and barbells BUT if you are at home, you can use anything you have around the house (water bottles, bags of sugar or flour, detergent bottles or even an empty one filled with water, cans, outside tools that may work for a bar, exercise bands - get creative!)
YES, you have to work all parts of the arms but I am just talking triceps today... and only one of may exercises for the triceps with variations on how you can change it up. I am also talking DB's and barbells BUT if you are at home, you can use anything you have around the house (water bottles, bags of sugar or flour, detergent bottles or even an empty one filled with water, cans, outside tools that may work for a bar, exercise bands - get creative!) USE PROPER FORM AT ALL TIME THOUGH!!!! Do NOT sacrifice form for more weight!!!
Overhead Triceps Extension:
1. Dumbbell (D
overhead triceps extension - This link is from ACE, American Council on Exercise. You can do it standing, sitting or sitting on a stability ball.
overhead triceps extension - This link is from ACE, American Council on Exercise. You can do it standing, sitting or sitting on a stability ball.2. Single DB triceps Extension - doing 1 arm at a time. Do it standing, sitting or sitting on a stability ball.
3. Lying DB extension - using 1 DB (don't knock your forehead!) & I do mine a tad different but this is a good safe video, using both arms with a DB in each hand, 1 arm pronated DB extension.
4. All of the above exercises with barbells OR if you have a EZ curl bar which may be easier on some people's wrists - do the exercise above that you can with a bar! I sometimes use just the bar depending on where I am in my circuit & how heavy the bar is - some are heavier than others even with no weight. DON'T feel bad about that!
5. The reason I put the previous link to the EZ curl bar incline skull crusher is to show you another way to do this exercise on an incline bench with dumbbells, barbells, EZ curl bar or anything you have at home if you have a bench there.
6. AND, you can do all of the above on a decline bench as well!
Listen - so many ways to work the triceps inside & outside the gym. YES, I took a little liberty with the exercises I showed you for the triceps extensions but I really want to show you how easy it is to change it up. HERE is a link to the website & many more triceps (bat wings) exercises. You can check out all body parts too!
AND DO NOT FORGET PUSH-UPS!!! You all know I love my push-ups & they can be done anywhere in many ways! The diamond shape & close grip push-ups really work those arms!!!
SO... how boring is it now??? I know some of you will still say it is BUT I am trying to help you mix it up! 
I know some of you will still say it is BUT I am trying to help you mix it up! You have a fave triceps exercise. I like so many! I do love dips - hands on one bench & feet on another & weight plates on my lap! I know they hurt some people's shoulders but I don't have issues with that. I also really love the incline triceps extensions with DBs & EZ curl bar! Don't forget all the attachments at the gym for cable machine work too!!!
Posted by truth2beingfit at 1/30/2012 9:55 PM 
Categories: Tips, Fitness, Workouts, Push-Ups, Exercise, Weight lifting
Tags: arm workout triceps workouts fitness Exercise weight lifting weights tips pushups push-ups Affection for Fitness
Categories: Tips, Fitness, Workouts, Push-Ups, Exercise, Weight lifting
Tags: arm workout triceps workouts fitness Exercise weight lifting weights tips pushups push-ups Affection for Fitness
All good stuff,, Jody!
I don't think as many men have this bat wing thingy
I think bodyweight stuff and karate striking have helped me here. (Doing surgery also as there is a physical component)
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Dr. J - yes, body weight stuff really helps!
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Great suggestions!
I tend to be a bit too lazy to hit every muscle in isolation, but I'm hoping that when I do dips, push-ups, shoulder press or diamond push-ups that I'm keeping the triceps busy while other arm muscles are also getting some work in. Am also experimenting working up to handstand pushups but alas, got a LONG way to go!
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Crabby - you arms look amazing so it is working!!! Handstand push-ups! WOW! I have no spotter when I work out so I am afraid I will hurt myself trying them alone...
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I love working the triceps...one of my fav's to workout
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Sian -
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Thank you for this post Jody it is very timely for me! Now only if you lived closer you could be my work out coach!
Happy Birthday to Kevin!
Bummer about the power outage - hope you have power again soon.
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Tami - and I would love to go on your hikes with you!
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I'm doing my push-ups but those bat wings keep flapping! This getting older thing isn't for sissies!
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Karen - OH I HEAR YA on the age!
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I had sore triceps all weekend from my Friday workout! I like skull crushers a lot because I find it easiest for keeping good form and protecting my back. I used to like dips but they are too hard on my wrists now
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Karen, love those skull crushers! Yes, dips can be hard on the wrists for many.
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I love me some pushup! And those diamonds & close grips are definitely included. Still working to achieve optimal triceps, though. Not there yet, but on my way.
Happy birthday to the K-ster!
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Josie - you are looking great!
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I do push-ups *every* workout, but I also add in another tricep-specific exercise such as dips or head bonkers or press downs. Lately I've also been doing the tricep machine thingie because I can press down 90+ pounds on it. I'm not quite up to that on the db tricep exercies.
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Mixing it up is what is good Cammy!
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Triceps are definitely my least favorite arm part to exercise! But I know it must be done.
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Sahar - I love working them.... maybe find some exercises you prefer over others.
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swim . a lot. the end.
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