Do your arms flap in the wind?

Do your arms flap in the wind?

By Dr. Daniel Rocha, DN LMT, CPT CNS

As I am venturing into this new era of being 50, certain things are now a big deal, which really provides me with lots of new content to write about.  A topic of conversation I have with family, clients, and patients is, “How do I keep the bottom of my arms from flapping?  Look at this!!!”  And they wave frantically as I watch their triceps flap.  Wow, we really have hit this moment in our lives.

So let’s go over what the triceps are composed of and how to train them safely

The triceps brachii is located on the back of the upper arm. It is the primary extensor muscle of the elbow joint.

The triceps is composed of three heads:

1. Long head: The long head of the triceps originates from the infraglenoid tubercle and travels downward into the olecranon process.

2. Lateral head: Arises from the posterior surface of the humerus and inserts into the olecranon process.

3. Medial head: Originates from the posterior surface of the humerus, below the radial groove, and inserts into the olecranon process.

The triceps tendon joins all three heads to the olecranon process of the ulna. The triceps are innervated by the radial nerve.

Now let’s get into the workout. We are 50 now and need to protect our joints.  So we want to go for the burn over trying to move heavy weight. Giant set and superset training are perfect for this.

Workout: Mini Giant set (3 sets, 20 reps)

A1: Triceps pushdown- use wide bar

A2: Overhead triceps extension - use wide bar

A3: Reverse-grip triceps pushdown - use wide bar

Superset ( 3 sets, 20 reps)

B1: DB kickbacks

B2: Benchdips

Note: The further your feet are, the harder the exercise will be.

Let me know if you have any questions or if you want me to address something specific, but this is a quick and easy workout to do twice weekly and to keep the triceps toned and strong.

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