There is one common myth I would like to address from the start, just doing 200 triceps dips per day will not do the trick!\u00a0 You CANNOT spot reduce when it comes to decreasing body fat and targeting the areas of your body you hate the most.\u00a0 So just as doing 500 crunches per day will not<\/span><\/em><\/strong> turn a beer belly into a six-pack, performing strength training exercises for your triceps only will not<\/span><\/em><\/strong> get rid of that unwanted \u201cflub\u201d on the back of your arm.\u00a0 Yes, exercises like triceps dips can help build the triceps muscle if done correctly; however, for the best results it is important to supplement strength training with cardiovascular exercise and healthy eating to decrease body fat and tone up your arms.<\/p>\n Begin by taking a look at your diet.\u00a0 Make sure you are eating 5-6 small healthy meals per day in order to keep your metabolism revved up and burning calories throughout the day, be sure to get at least 5 servings of both fruit and vegetables per day, choose whole grains, eat lean meat, and ensure you are getting at least 8 glasses of water per day.\u00a0 In regards to incorporating cardiovascular exercise into your life, begin by trying to take the stairs instead of the elevator, park a little bit farther away at the grocery store, or try to stand up or walk around during phone calls to begin to burn more calories each day.\u00a0 Also, find a form of aerobic exercise you enjoy doing that you will stick to, whether it be biking, walking, jogging, rollerblading, or taking part in a group exercise class; try to start by doing a form of aerobic exercise that increases your heart rate for at least 20-30 minutes 3 times per week.\u00a0<\/p>\n Lastly, here are 3 exercises to perform to build the triceps muscle and help tone your arms:<\/p>\n Perform 2-3 sets of 12-15 reps of each exercise<\/em><\/p>\n 1. Triceps Dips\u00a0\u00a0\u00a0\u00a0<\/strong><\/em>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/p>\n Begin sitting on the edge of a chair or the couch with both hands right beside your body gripping the chair.\u00a0 Slide off the chair so you are only supporting your body weight with your arms and slowly lower your body straight down until you have a 90 degree angle at your elbows.\u00a0 Squeeze the muscles in the back of your arm to lift your body back up.\u00a0 Beginners should keep feet flat on the floor and knees bent, but those with more upper body strength can try doing it with legs extended out in front of them.<\/p>\n 2. Triceps Press\u00a0\u00a0<\/strong><\/em>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/p>\n Begin by standing or sitting in a chair.\u00a0 Keeping your back straight, lift a dumbbell (3-5lbs) over your head, and then bend your elbow so the weight ends up behind your head.\u00a0 Straighten your elbow and return to starting position. 3. Triceps Kickback\u00a0\u00a0\u00a0\u00a0\u00a0<\/strong><\/em>\u00a0\u00a0\u00a0\u00a0\u00a0<\/p>\n Begin by bending forward from the waist, supporting your body weight with one straight arm resting on a chair, couch, or table.\u00a0 Hold a dumbbell in the opposite hand with your elbow at a 90 degree angle.\u00a0 Kick the dumbbell backwards to straighten the arm, squeezing the triceps muscle, and then return the dumbbell back to the starting position.<\/p>\n![\"\"](\"https:\/\/www.core-condition.com\/wp-content\/uploads\/2011\/04\/031-150x150.jpg\" "\\"031\\"")
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