Natural Triceps Exercises Without Dumbbells

Show off your newly toned arms in your favorite sleeveless dress.

Show off your newly toned arms in your favorite sleeveless dress.

Flabby upper arms are a common complaint among women of all ages. Although you can't target fat loss to one part of your body, you can perform exercises to tone up your triceps -- the muscles on the back of your upper arm -- to firm up your arms. As an added bonus, you can perform these exercises at home without fancy equipment. Perform these exercises three times each week and you will be on your way to sexy, toned arms.

Armchair Pushups

Tone your triceps without even getting out of your chair. Sit up tall in a chair with armrests. Bend your elbows and place your palms on the armrests. Press down through your hands and lift your butt off the seat of the chair. Hold for one or two seconds, then lower back down. Push down with your legs if needed to help you rise up. Repeat 10 times and work up to three sets in a row. When your strength improves, perform armchair pushups while holding your feet up off the floor.

Chair Dips

Tone up your arms right in your office at work with chair dips. Use caution -- if your chair has wheels, back it up against a stable surface or wall before you try this exercise. Scoot to the edge of your chair, put your heels on the floor and place your hands on the seat of the chair next to your hips. Slide your butt off the edge of the chair, supporting your weight through your hands. Slowly bend your elbows and lower your butt toward the floor. Stop when your elbows reach a 90-degree angle, hold for one or two seconds, then straighten your elbows. Repeat 10 times and work up to three sets in a row.

Modified Pushups

One of the most popular exercises for toning upper arms is the pushup. Start with a modified pushup. Move into a hands-and-knees position on the floor -- hands shoulder-width apart and ankles lined up under your knees. Walk your hands forward until your body is straight from shoulders to knees. Tighten your abs and slowly bend your elbows, lowering your body toward the floor. Stop when your chin is two or three inches from the floor. Hold for one or two seconds, then press back up to the starting position. Repeat 10 times and work up to three sets in a row. When this exercise becomes easy, move into a full pushup position -- with your legs straight and body weight supported on your toes -- and work up to three sets of 10 pushups.

Advanced Pushups

Sculpt and define your triceps muscles with advanced pushups. Move into a hands-and-knees position with your feet pointed toward a couch or stable chair. Put your toes up on the couch and walk your hands forward until your body is straight. Keeping your hands directly under your shoulders, perform 10 pushups. Work up to three sets in a row. Vary your hand placement to make this exercise more difficult: Make a triangle with your fingers; bring your hands together under your chest and touch the tips of your index fingers and thumbs together, forming a triangle. Perform 10 triangle pushups -- with or without your feet elevated -- and work up to three sets in a row.

 

About the Author

Aubrey Bailey has been writing health-related articles since 2009. Her articles have appeared in ADVANCE for Physical Therapy & Rehab Medicine. She holds a Bachelor of Science in physical therapy and Bachelor of Arts in psychology from the University at Buffalo, as well as a post-professional Doctor of Physical Therapy from Utica College. Dr. Bailey is also a certified hand therapist.

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