In order to work out your upper arms, you will need to know how to do tricep extensions. On this page you will find several ways to do a tricep extension.

The tricep is located at the back of the upper arm. It's a location that tends to become flabby if it's not worked out regularly. For many women this is a trouble zone. Don't allow your upper arms to be a reason to stop wearing tank tops and short sleeved shirts. The exercises on this page can help tone the tricep muscle. Men work out the tricep muscles to get that overall toned arm that includes the bicep and shoulder muscles.

Regular cardiovascular exercise combined with weight training will only give you results if your form is correct. It's more important to have good form while exercising than doing ten more reps. Exercise in general is has many benefits. A regular exercise routine will give you more energy and self esteem. Health benefits are said to include a decreased risk of a heart attack, osteoporosis and breast cancer. To some exercise is also a good stress reliever. http://www.busywomensfitness.com/exercise-benefits.html

If you want to start working out you cannot avoid training your arms. Hopefully the information below on how to do tricep extensions will be helpful to you. Remember to go at your own pace and before starting any new exercise routine, consult your doctor.

WARM UP: Before doing any kinds of exercises it's important to warm up the body. You want to get the blood flowing and raise your metabolism and the temperature of your muscles. The warm up is basically your muscles' wake up call. You are letting them know to get ready to work out. A warm up should be about 7 - 10 minutes and can be as simple as a light jog or marching in place. Never skip your warm up, even if you don't have a lot of time. Warming up will make the muscles flexible and therefore you will get better results. http://www.fit-life.us/fit-life-resources/why-warm-up-before-you-workout/

The following exercise is a tricep extension. This type of tricep extension is also referred to as the tricep or dumbbell kickback. All you will need for this exercise is one free weight and a flat bench. If you don't have free weights you can also use an unopened water bottle or an soup can.

1. Kneel with your right knee on the bench and bend over to place your right hand on the bench.
2. Hold your dumbbell in your left hand with the palm facing your body.
3. Bend the elbow 90 degrees so that it is next to the rib cage.
4. Extend the left arm with the dumbbell to the back.
5. Exhale on the exertion.
6. Don't look down, look straight forward and focus on the muscle you are working.
7. Slowly lower the dumbbell by bending the arm at the elbow
8. Complete one set and switch to the other arm.
9. How many set and repetitions you do depends on your individual fitness level. Slowly build it up over time. http://www.exrx.net/WeightExercises/Triceps/DBKickback.html http://www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Tricep+Kickbacks&table=exercises&ID=26

Another type of tricep extension is the overhead tricep extension. This exercise also targets the tricep muscles but is a little bit more challenging than the exercise described in step 1. The reason for this is that you are holding the weight overhead, which means you are putting more tension on the muscles. It's easy to lose your good form while doing this exercise, so make sure to pay special attention to it. To do the overhead tricep extension, you will need one free weight and a flat bench or a chair to sit on.

1. Sit on the bench while holding the dumbbell in the left hand
2. Raise your arm overhead and bend it at the elbow bringing the dumbbell behind the neck. Hold this for one second.
3. Make sure to keep sitting up straight and tighten the abs to support the back.
4. Keep the elbow close to the head at all times.
5. From this position straighten the arm back up in the air while exhaling on the exertion.
6. Complete your set and then switch to the right arm.

You can also do this exercise with both arms at the same time. Make sure to choose a heavier weight for this. http://www.healthline.com/hlbook/strt-overhead-dumbbell-extension

Another way to do a tricep extension is by lying down. This type of tricep extension is also known as a skull crusher. Skull crushers will help develop tricep strength. Tricep strength is often desired by men because it increases their strength to do other exercises like the bench press and the overhead press. To do skull crushers you will need a flat bench and dumbbells or a barbell.

1. While lying down on the bench have your partner hand you your dumbbells. (If you are using light free weights you can just lie down while holding onto the weight)
2. Straighten out your arms in front of you with the palm facing upwards.
3. Bend at the elbows to bring the weights towards your forehead.
4. Make sure to tighten your abs to stabilize the rest of your body. You want to isolate the muscle you are working.
5. From this position push the weight back to its starting position while exhaling on the exertion. http://www.bigmusclesfast.com/exercise-lying-triceps.html
6. Complete the sets and repetitions as your fitness level allows.
7. Over time you can gradually increase the amount of weight you use.

COOL DOWN: You started your exercise routine with a warm up, and you will have to end it with a cool down. Cooling down allows the heart rate to come back down. You can also incorporate stretching into your cool down since the muscles are warm and limber. Cooling down can be done by doing a very light form of the exercise you did during your workout or by walking in place or on the treadmill. Make sure to breathe through all your exercises including your cool down.

Check out the how tos below to learn more about how to get into shape.

1. How to do Barbell Curls
2. How to do Dumbbell Curls
3. How to do Seated Bicep Curls
4. How to do Concentrated Bicep Curls
5. How to do Incline Dumbbell Bicep Curls
6. How to do Single Arm Dumbbell Incline Curls
7. How to do an Incline Dumbbell Press
8. How to do an Incline Barbell Press
9. How to do Incline Dumbbell Flyes
10. How to do Push Ups
11. How to do Tricep Push Ups
12. How to do a Flat Bench Press
13. How to do a Close Grip Tricep Bench Press
14. How to do Wrist Curls
15. How to do Forearm Exercises With a Barbell
16. How to do a Front Deltoid Raise
17. How to do a Front Deltoid Raise Using a Barbell
18. How to do a Shrugs
19. How to do Tricep Extensions
20. How to do a Lateral Raise
21. How to do Standing Tricep Extensions

The content in this page is not a substitute for professional medical advice. If you have a history of heart problems or any other physical ailments that might prohibit you from physical activity, please contact your doctor before using these steps.