Spring then summer will be here before you know it! The warm weather brings our arms out from all those long sleeves. So our move today is a kneeling triceps pulse. It will be working the backside of the arm. And by the pulsing motion, you will keep the load in the muscle for a longer period and get a deeper burn.
You will need a set of light to medium hand weights and begin this kneeling motion by positioning yourself on one knee and grasping your hand weight in the hand on the side of the kneeling knee. Holding your chest tall, and engaging your core, position your free hand on your other balancing knee for added posture support.
Draw in your weighted arm by your side, tuck your elbow in to your side, keep the arm in a 90-degree bend.
Proceed to extend your weighted hand toward your backside by straightening the arm slightly. Once you reach your fullest extension, you will slightly release and extend keeping the tension in the triceps muscle.
Shooting for a count of at least eight pulses, release the extension, and return to the start. Taking a small break, you can continue this move on the same arm, or switch to the other side. Continue to alternate your pulsing motion from side to side. If you find your added weight to be too heavy, switch to a lighter hand weight, or simply use no weight at all.
Giving yourself at least three full sets on each arm.
This pulsing movement can be performed on its own, or added into any upper body workout session. Any way you choose to add in this triceps exercise, you will be sure to feel it, and notice it’s toning effects in a very short time.
— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at faluvzpa@msn.