Issue Date: June 3, 2007
Another in our expert's ongoing exercise series
Strong arms, strong chest, no problem
Define your triceps and firm up your pectorals with these 4 easy moves. Soon, your upper body will look and feel more toned than ever.
TRICEPS
To have great-looking arms that are showcased by tank tops, you have to build some definition in your triceps. These muscles, which run through the back of your arms from the elbow up, help you with pushing motions, whether you're opening a heavy door or moving a dresser in your bedroom. Repeat each exercise, 12 to 15 reps.
Dumbbell "Skull Crushers" on Swiss Ball
 1. Hold a pair of dumbbells, and lie on the ball so that your head and neck are supported. Keep your hips up throughout the exercise. Raise the dumbbells with a slight bend in your elbows, palms facing each other, and drop your arms back slightly, about 2 inches. 2. Inhale as you lower the weights toward your forehead, maintaining the same distance between your elbows throughout the movements. Stop about 1 inch above your forehead, then exhale as you raise the weights back to the starting position.
Standing Triceps Kickback
1. Stand holding a pair of dumbbells, palms facing inward, feet shoulder-width apart, knees bent slightly. Bend at the waist as if you were tying your shoe, then raise your head and chest, slightly arching your back. 2. With your elbows raised as high as possible, exhale as you extend the dumbbells back and up. Inhale as you return your arms to the starting position.
Workouts that strengthen your chest also benefit secondary upper-body muscles such as your triceps and shoulders. This means you're getting a really efficient workout with just a few moves. Here are twoof my favorites. Repeat each exercise, 12 to 15 reps.
CHEST
Incline Press on Swiss Ball
1. Hold a pair of dumbbells, and lie on a Swiss ball so your head and neck are supported. Lower your hips almost to the ground, and hold the dumbbells at about chin level. 2. Exhale as you press the weights up and together, with a slight bend in the elbows so that the effect is felt in the upper chest. Inhale as you lower the weights and return your arms to the starting position.
Flat Dumbbell Flies on Swiss Ball
1. Hold a pair of dumbbells and lie on a Swiss ball so that your head and neck are supported. Extend the dumbbells over your chest, palms facing each other and elbows slightly bent. 2. Inhale as you lower the weights and extend them outward until your arms are parallel to the ground. Exhale as you raise the weights and return your arms to the starting position, using a "bear hug" motion.
Contact Contributing Editor Jorge Cruise, author of "The 3-Hour Diet," at 3hourdiet.com.
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