U.D.D.—at Ellipse we’ve coined this acronym for “Under Arm Dingle Dangle!” People from all walks of life struggle to avoid the dreaded flabby, jiggly arms— Time can be an issue when you want to fucos in on a certain goal, but not let your BIG VISION of total body fat loss fall to the wayside! You want results—and fast! With that in mind, the American Council on Exercise, the nation’s Workout Watchdog, sponsored comprehensive research to determine which exercises are most effective—and efficient—for targeting the triceps. Armed with this new research, we’re able to better guide our members and the public in their efforts to tone and strengthen their triceps!
See this video, showing you a few quick basics on the best moves for toning and tightening up the dreaded jiggles under the arm!
THE TOP THREE—shared with us from the American Council on Exercise
The triangle push-up derives its name from the placement of the hands during the exercise. Unlike a traditional push-up, with hands positioned beneath the shoulders, the triangle push-up involves placing the thumbs and forefingers together to form a triangle position.
Stiffen your torso by contracting your core/abdominal, gluteal and quadriceps muscles and align your head with your spine. Place your feet together with your ankles dorsiflexed (toes pointed toward your shins). Due to the challenging nature of this position, however, you may want to start with a modified version of the exercise by placing your knees on the floor.
For the downward phase, slowly lower your body toward the floor while maintaining a rigid torso and keeping your head aligned with your spine. Do not allow your low back to sag or your hips to hike upward during this downward phase. Continue to lower yourself until your chest or chin touches the mat/floor.
For the upward phase, press up through your arms while maintaining a rigid torso and keeping your head aligned with your spine. For extra strength, think about pushing the floor away from you. Do not allow your low back to sag or your hips to hike upward. Continue pressing until the arms are fully extended at the elbows.
For the study, dips were performed using a low bench, but just about any sturdy chair or ledge can be used. Begin by placing your hands on either side of your hips so your palms are resting on the bench and your fingers are hanging over the edge. With your feet together, extend your legs out in front of you.
Carefully move your buttocks off the bench, while leaving your hands in place. Lower your hips toward the floor until your upper arms are parallel to the floor. Push back up using your hands rather than your legs, and repeat.
Proper form in performing the triceps kickback exercise is important not only for targeting
triceps activity, but also for safety reasons to prevent additional loading on your spine.
Begin by holding a dumbbell in your left hand and assume a split-stance position. Place your right leg forward, but keep your weight evenly distributed through the heels of both feet. Stiffen your torso by contracting your abdominal and core muscles. Place your right hand on your right thigh or knee and slowly lean forward, transferring most of your upper-extremity body weight onto that right side. Depress and retract your left scapula—pull your shoulder down and back—and maintain this position throughout the exercise. Your head should be aligned with your spine.
Position your left upper arm parallel to, and close to, your torso. Bend your elbow to 90 degrees or at least to a point where your forearm hangs vertical to the floor.
For the upward phase, exhale and slowly extend (straighten) your elbow by contracting your triceps muscles until your elbow is fully extended. Your upper arm should remain stationary next to your torso and not raised during the movement. Avoid any arching or sagging in your low back or any rotation in your torso.
For the downward phase, inhale and slowly return your arm to your starting position, without changing your torso position. Keep your upper arm parallel and close to your torso.
This study was funded solely by the American Council on Exercise (ACE).