So you want to tighten up the back and underneath of your arms, right? The only problem is that you don’t know where to begin and which machines will help you do this. No worries; Weight Machines 101 is here to help.

The muscles that you want to work are called your triceps, and there are some excellent machines to get you started.

Tips for Triceps exercises:

1. Extending or straightening your arms will fully contract your triceps. So be sure to complete the exercise with a full extension of your arms to get the most out of your workout.
2. Control the weight as you bring it in toward your body (after you have extended your arms during the exercise) to work the muscle group through the complete range of the exercise. This motion is called the negative or eccentric motion and it is NOT a time for you to relax.
3. Do NOT let your shoulders shrug or scrunch up your ears during triceps exercises as seen in the image below.
4. Flex and tighten your core and ab muscles during this exercise while maintaining proper posture.

Triceps Extension 1 –

Triceps Extension 2 –

Overhead Cable Extension –

Dips –

Remember, each machine has a placard or sign on it that gives you a description of how to use the equipment and which muscle groups they work. Always read the placards if you are uncertain how to use a machine before using it.

IMPORTANT: If you are not sure how heavy the weight should be for your strength level and fitness goal, start with the lightest weight setting. Perform 2 or 3 reps and then make incremental increases until you find the appropriate weight that is right for you and your fitness goal.

Be sure to come back soon for more great TOP TIPS and the next segment of Weight Machines 101!

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