The triceps muscle (back of arms) is a focus area for men and women alike. Men tend to like a developed and defined tricep and women tend to want to eliminate the flabbiness.
I was fortunate to meet a professional football player while training in the gym one day. Runningback Derek Loville showed me a triceps workout I believe is more effective than any other tricep exercise I've tried. Try this exercise and enjoy maximum firmness in your triceps.
 | Three-stage Football Players Tricep Workout |
 | Stage 1 -- Do seven to 10 repetitions. Press a weighted bar, preferably an e-z curl bar [shown], from the neck up. Don't go past chin level when descending to the neck. Keep your elbows in and press directly over the neck and not the chest. |
 | Stage 2 -- Do seven to 10 repetitions. Now do tricep extensions. Keep the elbows in and isolated. Hinge your elbows until the bar comes down to the top of your forehead. DO NOT LET THE BAR HIT YOUR HEAD! Keeping your elbows isolated, extend the bar back to the start position. |
 | Stage 3 -- Do seven to 10 repetitions. Your triceps are really starting to fatigue, but not so fast. It's time for stage three. Bring the bar to the top of your head and extend directly away from the top of your head. Extend only as far as your triceps will allow at this point. I like to use a slightly faster pulsing motion. At the end, place the bar on the bench under your head. |
The tricep is a muscle which has three parts: the small head, the medial head and the long head. This exercise effectively hits all three heads. Do this for two to four sets, two to three times per week and watch those triceps tone fast.
