If you are wanting to add definition to your arms for the sleeveless summer season, it is important to concentrate on developing your triceps. The triceps are the muscles located at the back of your arms between your elbow and your shoulder. Although most people think about biceps when developing their arms, it actually makes more sense to focus on the triceps as they are a larger muscle group and body-fat is more commonly stored on the back of the arms.

The triceps are used in any activity where the arms extend from a bent position and in most exercises where the arms are required to push. Since the triceps are used in so many motions and can be worked at your side, straight ahead or overhead, training them offers a great chance to add variation to your workout. Tricep development is crucial for most sports. They are specifically isolated in the pole work required for cross-country skiing, but triceps are also required for throwing a baseball or frisbee. Below are two of the most effective and easy to learn exercises for great tricep development.

The first exercise is called Overhead Dumbbell Tricep Extensions with 2 arms. Use a moderately weighted dumbbell for this exercise and sit with your feet shoulder-width apart on a bench that provides back support. Hold the dumbbell vertically above your head so that your palms are resting against the underside of the upper side of the dumbbell and encircle the handle with your thumbs to keep the weight from slipping out of your hands. Push the dumbbell upward until your arms are straight and the dumbbell is directly above your head. Keeping your elbows motionless against the sides of your head, slowly lower the weight backward in a semicircular arc until your arms are fully bent. Reverse the motion and use your tricep strength to straighten your arms into the starting position.

The second exercise is called Bench Dips. To perform this exercise, arrange two benches beside each other about three to five feet apart. Sit on one bench with your hands at the sides of your hips. Grasp the bench firmly with your hands and place your feet on the second bench. Keeping your torso upright, slowly lower your body until your elbows are at a 90-degree angle and return to the starting position. To decrease the intensity of this exercise, put your feet on the floor instead of a bench; to increase the intensity, carefully put some weight in your lap.

Perform these exercises two to three times each week and you will see and feel your triceps tone up. To maximize your results, be sure to perform cardiovascular exercise at least three times each week and concentrate on having a balanced diet. Always contact your doctor before starting an exercise program.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.