Let's face it: arm jiggle can feel as attractive as wearing a fanny pack. While you can always ditch the fanny pack, you have to do a lot more to get rid of the extra shake in your sleeves. But there is hope! And, don't worry, it isn't doing endless hours of cardio. Here is the part you'll really love: you won't have to go to the gym. That's right! No need for complicated machines or dealing with a packed free-weight area before heading into work. You can tone your arms better than Michelle Obama [1] from the comfort of your own home — and you won't even need an oval office to get results!
How do you get those results? The solution is in two very simple moves that you can do from anywhere with only your bodyweight and a smidge of intensity. In order to make your arms tighter, you need to target your triceps — that three-part muscle that lives between your elbow and shoulder on the back of your arm.
According to Kendall Wood, NASM CPT, and author of Core Fitness Solution, the best two at-home triceps moves are the dip and close-grip push-up: "If you perform these two moves accurately to form twice a week, your arms will show visible improvement." He advises doing these moves on days when you typically train arms. "Don't do these moves on your off-arm-training days," Wood said, "Get your rest between sessions and let your arms heal and repair, which is how you're going to get tighter, more toned arms!"
Related: 5 Moves to Target Triceps For Tank-Top Season [2]
Here's your guide on how to master these two moves:
Dips
- Step 1: Sit on a chair or bench with your hands at your sides and on the edge so your hands are shoulder-width apart.
- Step 2: Kick your legs out and slide your body off the chair so you're balancing yourself on your heels and hands.
- Step 3: Slowly lower your body down until your arms bend to a 90-degree angle and hold this for a one count.
- Step 4: Push up until your arms are straightened and repeat.
Wood's tip: Don't let your elbows flair outwards on this movement. Keep your arms as straight as possible and slowly move through each rep.
Triceps Push-Up (or Close-Grip Push-Up)
- Step 1: Get into a typical push-up position with your heels together and palms flat on the floor to your sides, but bring your upper arms tight to your body so your elbows are against your ribs on both sides.
- Step 2: Push upwards until your arms are straight and hold for a one count.
- Step 3: Lower back to the start position and repeat.
Wood's tip: To really add intensity to this move, pause three times for a one count on each pause as you slowly lower yourself to the starting position.
