Frank Mikulka's Weekly Fitness Tip
How to Develop Your Triceps (December 20, 2005)

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Iíve been lifting weights for about 4 months now and am really happy with my progress and the changes in my body from soft to firmer. However, the back of my arms are not responding. Can you help? (Carla P, Roslyn, NY)

Sounds like you are referring to the triceps. This muscle makes up 2/3 of your arm and gives it a firm appearance when itís developed. Because women tend to store fat in that area, making this muscle a priority in your workout will get you the results you wish. Here are some suggestions:

  • Triceps Press Down: At the gym press down the bar with your arms close to your side, holding in your abdominals and bring the bar back up to chest height. Do 3-4 sets with 12-15 reps slowly and controlled. Hint: Ask a trainer at the gym to show you how to execute for the first time. As this becomes easy, increase the weight.
  • Lying Triceps Extension: Lie on a mat with your knees bent. Hold a dumbbell in both hands shoulder width apart. Bend your elbows as you lower the dumbbell towards your forehead. Extend your elbows out as you lift the dumbbell. Keep your elbows pointed up. Do 3 sets 12-15 reps slowly and controlled.
  • Bench Dips:Provided you do not have any problem with your wrists, hold on to a coffee table, your hands are directly outside your hips and your palms face down. Keep your butt close to the coffee table and bend your knees as you slowly lower your body to the floor as you bend your elbows behind you. And then lift up. Aim for 10-20 reps, controlled.
Keep up the balance with cardio and nutrition!

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Tuesday evening from 7:00 to 7:30 pm on WGBB 1240AM. Also available on