tricep flab

[nsaeolian]

I have a question about triceps. I have the wonderful flabby tricep problem, and need help. However, any time I try to heavy up above 5lbs to do tricep extensions over my head, I get pain in my elbows. Am I doing something wrong, possibly, or is there some other exercise I can do that is as effective? I know to get rid of the flab, I need to be more aggressive with the training of those muscles. Thanks. I have a decidedly odd shape. My waist and torso are quite toned but I've always had big legs and arms.

 

[UNLVCrjChick]

Hello -

Not sure I know why you are experiencing the elbow pain but I can tell you from my experience that push-ups really helped eliminate my batwing problem. Recently I finished an Insanity rotation that involved endless push-ups (one workout had approximately 150 of them!), and my arms were transformed in 60 days. Cathe has a ton of push-ups in the Gym Styles and STS Meso 1 so I'm sure those would be equally effective in toning up the triceps. I'm looking to finally try a STS rotation soon to try to tone the arms even further.

Good luck!

 

[jdimascio]

Does your elbow hurt other than when you do the tricep overhead extensions? If so, you might have tendonitis. Otherwise, here are some suggestions:

Tricep kickbacks, Tricep Push-ups work really well, as do side tricep raises (using your own body weight in a side plank/with knees on the ground, top arm is under your arm pit, while the arm facing the floor rest above holding your opposite shoulder) - Cathe does these in some of her workouts. Also tricep dips are great....these can all be done with no weights at all. When you lift with heavy weights, the stablizing muscles'joints also work as well during the overhead tricep extensions, which explains the elbow pain. So start with body weight exercises and progressing to weights if possible....otherwise don't for now if it is causing you pain. Or use your 5 pounds and do more reps. You don't want to risk injury. Always stretch your triceps too!

I am sure Cathe can give you better advise...

 

[nkhansen1]

I love dips off the step, triceps pushups over the stability ball, and side lying triceps pushups. I also really like using the band for "kickbacks" and the move where you hold the band in one hand (say, the right), cross the right hand over to the opposite shoulder and hold the band there while the left arm pulls down on the band, extending the triceps. LOVE that one.