Body Banao

The muscles situated at the back of the arms are called triceps, and generally tend to become flabby except if they are particularly targeted. There are plenty of exercises to work out these muscles. But the most common ones include the kickbacks, extensions, presses and dips.

· Kickbacks and Extensions: Theses exercises comprise of unbending the arms, thus utilizing the triceps. In basic Kickbacks, you extend the arms while keeping your body bent. Then the arms are unbent at the back of the body, thus compressing your triceps. Remember avoid overextending your back while bending. Use dumbbells to make the exercise harder, thereby building better triceps.

· Triceps Presses: Just as with extensions and kickbacks, even in triceps presses, you  unbend the arms. However these exercises are a bit tougher, since you perform the exercises in the prone position. Dumbbell Triceps Presses function by you being prone and lifting your arms straight up above the chest, such that the palms are faced inward. Then the elbows are bent to position the hands adjacent to the ears, triceps are squeezed to unbend the arms. Always keep the elbows fixed and just use the forearms to complete the work. Increase the weight of the dumbbells as the triceps become stronger.

· Triceps Dips and Push Ups: These are the most advanced triceps exercises, since they include development of other parts of the body. Triceps Dips are one of the simplest exercises, since they require just one equipment: a chair. Sit on the chair and keep your hands close to your hips. Then raise yourself up with the help of your hands and shift your hips forward such that you have slid out of the chair. Bending your elbows, bring your hips down and then go back up to complete one dip. Increase the number of repetitions gradually over the period of time. increase the intensity by shifting your feet farther from the chair of by placing them on another chair.