Tuesday, September 16, 2008



The back part of the arm or triceps is one of the biggest problem spots for most women, but it doesn’t have to be. With these three exercises, a dumbbell and a bench/chair, in just four weeks you will begin to see and feel the jiggle in your arms firm up to become a solid foundation of muscle.

Dumbbell Kickbacks

1. Kneel or Stand over a bench/chair with one arm supporting your body and the dumbbell in the other hand with your arm bent at a 90 degree angle. Make sure your upper arm is parallel to the floor
2. Extend the dumbbell behind your head until your arm is straight
3. While keeping the arm parallel, squeeze your triceps for a count of 2 then control the weight back down

· Keep your elbow close to your body during the movement and ensure your back is straight
· You can twist the weight at the top of the movement, for more of a challenge
· Increase the weight each time you do the workout

One Arm Behind the Head Dumbbell Press

1. Stand and hold the dumbbell in one hand and hold it behind your head.
2. Make sure your arm are at a 90 degree angle
3. Press the weight overhead until your arm is fully straight
4. Squeeze your triceps for a count of 2 then control the weight back to the starting position

· Keep the elbow as close to your head as possible to ensure the focus is on the triceps
· Keep your body straight and tuck in your abs to engage the core
· Increase the weight each time you do the workout

Bench Dips

1. Sit on a bench or chair, grasping it on either side of your thighs.
2. Support your weight a walk your feet away from the bench until they are straight.
3. Lower your body until your arms are parallel to the floor
4. Push up until your arms are fully extended and squeeze for a count of 2 then return to the starting position

· Do not let your butt touch the ground at the bottom of the movement
· Grab another bench and put your feet up off the ground, to really give your triceps a workout

Funk Firm It Up - Triceps Workout
1. Dumbbell Kickbacks – 3 sets of 15 reps
2. One Arm Behind the Neck Dumbbell Press - 3 sets of 15 reps
3. Bench Dips - 3 sets of 10 reps

Perform this workout 1-2 times per week for 4 weeks, with at least 48 hours rest in between your workouts and you will add strength and get that hard to achieve firm horseshoe on the back of your arm.

Funk Roberts
Don’t Rush the Beat

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