LilySlim Exercise days tickers

Oct 8, 2013

{Fit and Strong Day 8}: Toughen Those Triceps

Not actually the triceps lol!
Stand in front of the mirror, ladies.  Hold out your hands straight to the side, same level as your shoulder with palms facing front.  Keeping the arms straight, relax your wrists and flap your hands vigorously, going from front to back.  Do you see a portion of your upper arm dangling and jiggling?  Kind of a bummer if you have buff biceps but with jell-o triceps right?  

It's more than just aesthetics though.  On the practical side, we do a lot with our arms right?  If we have stronger arms, we have better lifting power.  And for those who engage in sports or fitness activities such as swimming, yoga, pilates, weightlifting, martial arts, and other contact sports, having strong arms is a definite advantage.  

For tougher, firmer triceps, the kickback is my staple exercise using a 5-lb dumbbell for each hand.  For variation, I also hold the kickback position for 10-15 seconds, this time using 3-lb dumbbells simultaneously.  

I also go for some chair dips, with bent knees.  If you want to make it a little harder, straighten your legs as you do the dips.  Still wanting more challenge?  Do it like this:

Also, try this dumbbell skull crusher from Real Simple.  No worries, as long as you do it correctly, your skull is safe.

Tough triceps, here we go!

Fit and Strong


  1. cool exercise. Great instructions so anyone reading would be able to follow. My hubby's dumb bells are heavy though. Guess, I have to find the appropriate ones if I plan to lose weight.

  2. Video is great to follow and help understand how to do this exercise. Thanks for sharing, sis:)

  3. wow, the video's a great help so we can do the exercise properly. i really need to do some exercising. thanks for sharing, sis! :-)

  4. Thank you for sharing this sis. I will try un dumbbell nila Daddy Allan kasi naaalis mga plates nun, pwede un 4 or 5 lbs lang ata. But un ginagamit ko 10-lbs in fairness gumagaan na. Saka I searched un Jillian Michael's 30 day shred now as recommended by sis Marie. Ayun 10 minutes palang lata na ko. But ang sarap ng feeling after, hehe.. Anyway, I'm back with skipping again and kung dati di ako umaabot sa 20 skips ngaun keri na kahit hanggang 30 skips na tuloy tuloy.

    Mommy Maye

  5. Sis, pwede ka ng gumamit ng barbell kung magaan na sa yo ang 10-lb dumbbell hehehe :-) Skipping is good cardio, sis. Just that it's not kind to my knees kaya I don't do it often.

  6. My head itches or just can't still do this, perhaps I would still join the cheering group..Go!go!go!

  7. I want to try this.. naku.. next year pa talaga pwede.. hehehe