Right now, as you read this, countless people are looking at themselves in the mirror as they flex, pinch and poke their triceps muscles. They say to themselves that they really must do something to tighten, build or firm them.

        The triceps (or triceps brachii) is a muscle group located on the back of the upper arm and is responsible for extending the arm. It is the muscle group that could also be named that glob of goo that hangs from your arm when you hold it up or so it has been named by numerous women who write in response to this column.

        It is also the area that men write me about for ideas on how to build or bulk them up. If you are one of those people flexing, pinching or poking in the mirror with frowns on your face as you wonder what you can do to change what you see, I will offer some information that just may help you.

        First, I remind you that if you have excess fat in your triceps area you will not get rid of it by exercises alone. You must use the powerful combination of healthy, low-fat, low-sugar diet, strength training, cardiovascular work and stretching.

        Healthy eating will provide you with all the nutrients and energy you need to build a lean physique. Strength training will help you add lean muscle mass while at the same time allowing you to burn calories while at rest. The cardiovascular work will help to build strong heart and lung function and to burn off extra calories. Stretching will help promote proper blood flow to the working muscles and prevent injury.

        Doing hard work to get tight triceps means consistently using those four components as one whole system to reach your goal.

        That said, here are some exercises — one for at the gym and two for home — that you can do for the triceps. Be sure to lift the weights with a slow, smooth lifting technique to improve results and avoid injury. As always, check with your doctor before starting any program of exercise.

        Triceps push-down: On cable pulley machine Standing up, feet shoulder width apart, knees slightly bent and with your abdominal (stomach) muscles tight, grab the bar with your hands slightly less than shoulder width apart. Start out with the bar even with the sternum (breastbone), arms at a 90 degree angle and slowly push down to the fully extended position and repeat with form and technique. Do not bend over to move the weight down, only use your triceps muscles. Perform one to three sets of 8-to-15 repetitions.

        Triceps dip: Using stairs (or the back of a sturdy chair), place your hands facing forward and at a shoulder width grip behind you, keep your head up in a normal position, chest out, extend both feet in front of you, rest on your heels, stiffen your body by contracting and holding your abs (stomach muscles) in that same position and slowly lower yourself until your upper arms are parallel to the floor and repeat. Perform one to three sets of 8-to-15 repetitions.

        Dumbbell Triceps Extension: Laying flat on your back on a workout bench (or the floor) hold a dumbbell in each hand and hold them straight in the air above you. From that point, with the back of your elbows facing forward, slowly lower the weight at a 90 degree angle until the dumbbells are close to your temple and repeat. Be sure to avoid hitting your head as it is not an effective means of working the triceps. Perform one to three sets of 8-to-15 repetitions.

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