Video:Learn how to Strengthen and Tone your Triceps Muscles

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Transcript:Learn how to Strengthen and Tone your Triceps Muscles

Hi, I'm Leslie Nesbit for About.com Health.

Tricep toning is definitely a great area to work on. It's this part right here, that sometimes flaps in the breeze when waving goodbye to friends.

Positioning to Target your Triceps

So let's tone it up today. I'm going to show you 3 different variations on tricep toning. Now I have 5 pound weights. You may have less, you may have more. I'm going to sit myself down on a workout step. You can use a chair or you can use a staircase in your home. It doesn't matter.

Triceps Workout Move 1

So first, we're going to pull ourselves nice and tall. The back is nice and tall, the abs are pulled in tight to support. We're going to shoot those arms up overhead. Line those arms up with the ears so your biceps should be right in toward your ears and you're going to drop the thumbs straight back and up again. So the elbows continue to point to the ceiling. Don't let those shoulders move.

I'm going to show you the wrong way to do this- that would be here and here. We're going to keep those shoulders stationary so you can bend back and press straight back up.

Advanced Triceps Workout Move

Now if you want to you can keep the weights together and press back and do the same thing, dropping straight back and up again. Go for 15 and go for heavier weights as you go stronger.

Triceps Dips

Now let's move in to a tricep dip. I'm going to put the heel of my hands on the corners of the step, and walk my feet out just a few inches. I'll scoop my bottom out. Now watch how the elbows bend back and then straighten up again. This is a great move. It's challenging, so just go for 10 or 15. Take a little break and go for it again.

Advanced Triceps Dips

Now if you're stronger, you can take 1 or 2 weights, plcae them in your lap, same thing, just adding a little more resistance here. Remember to keep your bottom close to the step or wherever you're situated so that you're not too far forward, with elbow bending back, and breathing.

Then take a little break when you're done.

To learn more, visit us on the Web at Health.About.com.