Posted By Discussion Topic: Banish Bingo Wings   WhittleAway 07-26-2011 @ 10:50 PM                           reply Member Joined: Jan 2010 and get arms like Michelle Obamas? All it takes are these few exercises apparently : ) courtesy of trainer Justin Way.. Triceps kickbacks Hold a medium weight – a can of soup, say – in both hands and bend over until your upper body is at a 45-degree angle to the floor. Pull your elbows up towards the ceiling, then straighten the arms out behind you, feeling the squeeze in the triceps muscles. Slowly return to the starting position and repeat 15-20 times. Rest for 30 seconds and repeat three times. Press-ups Lean against a wall, standing at arm’s length. With arms just over shoulder-width apart, and feet shoulder-width apart, push yourself away from the wall using just your arms, keeping your body in a straight line throughout. Do three lots of 15-20 press-ups. “If you can easily manage three sets of wall press-ups, move on to kneeling press- ups on the floor, and if possible from kneeling to full press-ups,” says Way. Triceps press-ups In the same press-up position, move your hands directly under your shoulders (ie narrower). Again, lower your body towards the ground or wall, keeping your elbows tucked in tight against your body, and lead with your nose. Do the same three sets of 15-20. “If you’re doing it right, this should fatigue your triceps far more quickly, which shows they’re being worked properly,” says Justin. Triceps dips: Sit down on some steps or a sturdy chair, place hands either side of your hips, palms facing down and fingers hanging over the edge. With your legs stretched out straight in front, lift yourself up and inch your bottom forwards, then lower yourself until your elbows are bent to no more than 90 degrees. Push back up without locking your elbows and repeat 15-20 times. “If you find it too tough, bring your feet in closer so your legs can support some of your weight. Side raise with triceps extension Sit holding a medium (2-3kg) weight in each hand, arms by your side and palms facing in. Lift your arms straight up and out to the side until they’re at shoulder level, pause, then sweep the arms overhead until they are next to the ears. Bend the elbows, keeping your upper arms still, and lower the weights behind your head until your arms are at 90 degrees. Reverse the movement back to the starting position and repeat 15-20 times. “Don’t be tempted to 'swing’ the weight at any point or you won’t isolate the triceps,” says Way. Triceps extension Sit tall on an exercise ball or chair and hold a medium-tension resistance band in both hands (£11, physiosupplies.co.uk). Hold your arms out straight in front of you, palms down, and keeping one hand still, extend the other arm out to the side, squeezing the back of the arm. Pause, slowly return the arm and repeat 15-20 times on each arm. This is also great for working your “core” tummy muscles. Squat and press Standing with your feet shoulder-width apart, hold light weights with elbows bent and palms facing down just above your shoulders. Squat down, keeping your back flat and your knees behind the front of your toes. In one clean movement, stand up and push your arms straight up above your head. Slowly lower and repeat 15-20 times – do three sets. “Squats are one of the best calorie-burning exercises you can do as you’re working the major muscle groups in your thighs, core and backside – and you’ll also be toning your arms at the same time,” says Way. Pull-downs Standing with feet shoulder-width apart, hold the resistance band taut between your hands above your head, again roughly shoulder-width apart. Bring both hands out and down towards your shoulders, so your elbows are by your rib cage. Squeeze your shoulders and elbows back, pause and return to the starting position, without letting go of the band. To make it harder, make the band tauter at the start. Rowing (which can be done at home by hooking a resistance band over outstretched feet) works the triceps while increasing heart rate.