(4)Define your triceps with dips and presses.
“Don’t forget your triceps when working your arms,” Heikkinen says. “They can respond well to body-weight exercises, such as tricep dips with a sturdy chair or a coffee table.”
Want to see those arms getting leaner in a hurry? Try adding some tricep dips to your routine. While there are resistance machines that can help you tackle this exercise, it’s also easily accomplished using parallel bars or even a sturdy chair at home.
“With palms down on the seat of a bench or chair and your knees bent at a 90-degree angle with feet flat on the floor, lower your glutes down toward the floor until your elbows are bent at a 90-degree angle, then push up through your hands until your arms are straight to lock your elbows out at the top,” Bernard says.
And if you’re using heavier dumbbells, try tricep presses, too. While seated, extend a dumbbell over your head, holding it with both arms. Next, bend your elbows and bring the dumbbell behind you until it’s parallel with your shoulders, straighten your arms and lift the weight, and repeat.
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