Tired of skin that waves when you do? Work your triceps
Triceps are the yin to the biceps yang, each trying to sway the lower arm its own direction while still working together to make the arm function.
The triceps are made up of three muscles. The lateral head is on the outside of the arm. The long head is on the inside of the arm positioned high, while the medial head, also on the inside of the arm, is positioned closer to the bottom. When flexed they look like an upside down “U” or have a horseshoe shape. They are used to extend the elbow and shoulder.
Men and women will train their arms differently because they have different goals. Most women want a lean and toned arm, while men work toward arms that make their shirts look tighter. For lean and toned arms, doing sets of higher reps with lighter weight will get you there. To help the arms grow, do fewer reps with heavier weight.
A question that I am frequently asked by women is how to get rid of the excess skin on the back of the arm, the skin that waves when you do. There are many names for it. One common term is “batwings.” If you think you have a name I haven’t heard of, let me know at 702trainer@gmail.com.
Exercise and conditioning can help combat batwings. The Internet is full of different methods, ranging from resistance training to aerobic activities. When working a trouble area, like the ham-hocks, keep the basic goals in mind — to condition the muscle and decrease fat. Conditioning the muscle is done with weights or other resistance. Decreasing fat is done with cardio. Combining the two approaches in the form of a group aerobic class or in a routine of your own is a good idea. Eating healthy is also important in decreasing body fat and flabby arms.
For men, getting those big arms is not as hard as you might think. Think of the arm muscles as long balloons, the kind that clowns twist and tie to make animals, attached from the upper arm to the elbow. There are two in front of the arm, representing the biceps, and three behind the arm, representing the triceps. Inflating the two in front of the arm will make the arm look larger, but not as big as inflating the three in back as well. To get bigger arms, work all of the muscles, not just the biceps.
Readers mail me about how they love exercises they can do on the stability ball. Working triceps on the stability ball is a good way to turn an exercise designed to work a few muscles into one that works many muscles. Doing the stability ball triceps extension will work not only your triceps, but your back, core, glutes and every other muscle that contributes to keeping you from falling off the ball.
If you’re trying to build those arm-pistols into cannons by adding heavy weights, then use the triceps machine. This machine is also good for those who just want an exercise that’s easy to use without thinking too much about form.
Chris Huth is a Las Vegas trainer. You can contact him at 702trainer@gmail.com. Before beginning any exercise program, consult your physician.
Photos for this column were taken at UNLV’s Student Recreation and Wellness Center. Although the facility’s primary clientele is students, faculty and staff, the center also welcomes community members 18 and older at a monthly fee of $25. You can contact the service desk at 774-7100 or by email at srwc.memberships@unlv.edu.
