Does your arm keep waving after you’ve stopped? Or maybe push-ups feel impossible because your arms give out halfway down. If you’ve ever felt the back of your upper arms jiggle or struggle to lock out on a bench press, you’re not alone. Many of us battle the infamous “bat wings” – that stubborn arm flab – and wonder how to firm up our triceps. The triceps (the muscles on the back of your upper arm) often get left behind in daily life, so they tend to be weaker than our biceps(1). The good news? With the right triceps workout, you can strengthen and tone those arms, making waving goodbye a little less wiggly and every push-up a bit easier.
Welcome to your ultimate triceps workout guide. In this post, we’ll share a well-rounded routine to build triceps strength and definition. Whether you have a full gym setup or just a resistance band and a couch at home, we’ve got options for you. We’ll cover the best exercises (with home-friendly alternatives), offer modifications for beginners vs. intermediates, and throw in some trainer tips backed by science. No fluff, no gimmicks – just practical steps to help you firm up the back of your arms. By the end, you’ll have a clear action plan to conquer triceps workouts with confidence. Let’s dive in and give those triceps the love they deserve!
Why Your Triceps Matter (and Why They Feel So Weak)
If you’ve been focusing on bicep curls and neglecting the back of your arms, it’s time to turn the spotlight on your triceps. Triceps actually make up the majority of your upper arm – roughly two-thirds of the muscle mass there. That means building your triceps can seriously boost your overall arm strength and size. Want arms that fill out your shirt sleeves? Don’t skip triceps day. These muscles are the secret sauce to that toned, firm look (the coveted “horseshoe” shape on the back of the arm) and to powering all sorts of pushing movements.
So why do triceps often lag behind? For starters, our everyday activities (like lifting groceries or typing away at a keyboard) don’t stress the triceps much – they recruit the biceps or shoulders more. It’s totally normal if your triceps are a bit underwhelming right now; they just haven’t been getting much action in daily life. This is one reason many people experience that under-arm softness or find their arms fatigue quickly during exercises like push-ups and bench presses. In essence, the triceps are sleepy muscles for a lot of us.
The solution is to wake those triceps up with targeted training. Beyond aesthetics (bye-bye, bat wings!), strong triceps are hugely functional. They’re key players in any pushing motion – from doing a proper push-up or dip to hoisting yourself up off the floor or pressing a heavy door open. Strengthening them will improve your performance in compound lifts (think bench press or shoulder press, where triceps assist) and make everyday tasks easier. And if toned arms are your goal, remember: firming up the muscle under the arm will help, especially when combined with overall fat loss to reveal that definition. Strengthening the triceps can indeed reduce the appearance of arm flab, though we’ll remind you that spot-reducing fat is a myth – more on that later.
In short, triceps deserve just as much love as biceps (if not more!). They might have been the underappreciated sidekick, but after today, you’ll treat them like the arm MVPs they are. Now, let’s get into the workout that will transform those shaky, unused triceps into firm, functional showstoppers.
Triceps Workout Routine for Strength and Definition
It’s time for the main event: a triceps workout routine that builds serious strength while sculpting the back of your arms. Below is a selection of the best triceps exercises, each with gym-based and home-friendly variations. This routine hits all three heads of the triceps (long, lateral, and medial) for well-rounded development. We’ve included both compound movements (which involve multiple joints/muscles for strength) and isolation moves (to really zero in on definition).
How to use this routine: Pick 4–5 of these exercises for a single workout, and aim to do the routine 1–2 times per week. For each exercise, perform 3–4 sets of around 8–12 reps if your goal is strength and muscle size, or 12–15 reps if your goal is more muscle endurance/toning – or a mix of both. (In plain English: use a weight or variation that makes the last few reps challenging to complete with good form(2).) Ensure you rest ~60-90 seconds between sets so you can give each set your best effort. As you get stronger, gradually increase the weight or reps to keep challenging your triceps. And remember, quality beats quantity – focus on form, not just heaving heavier weights.
Let’s break down the top triceps exercises and how to adapt them to your environment and fitness level:
- Diamond Push-Ups (Triangle Push-Ups) – Bodyweight Classic for Triceps
This push-up variation is a triceps killer (in a good way) and requires no equipment. You form a diamond shape with your hands (placing them together under your chest, thumbs and index fingers touching) and perform a push-up. By narrowing your hand placement, you shift the load to the triceps. In fact, an American Council on Exercise study found the triangle (diamond) push-up to be the most effective triceps exercise in terms of muscle activation(3). Best of all, you can do it anywhere.- Beginner tip: If a full diamond push-up on your toes is too hard (totally normal!), start by dropping to your knees. Keep your body straight from knees to shoulders and perform the push-up. You can also do these against a wall or countertop to reduce the resistance. The goal is to feel your triceps working without face-planting on the floor – so choose a level that lets you complete ~10 solid reps.
- Make it harder: If regular diamond push-ups become a breeze, elevate your feet on a step to increase resistance, or even have a friend gently place a weight plate or resistance band across your back for added load. Slow the tempo to make it tougher (try a 3-second descent), or pause for a second at the bottom of each rep. No matter the variation, keep those elbows tucked in close to your sides to really torch the triceps. (Coach tip: quality over quantity – ten perfect slow reps beat twenty sloppy ones any day.)
- Triceps Dips – Bodyweight Dip for Strength
Dips are a fantastic compound exercise that hit the triceps, shoulders, and chest. They can be done using parallel bars at the gym or a sturdy chair/bench at home. When done upright (torso vertical), they put a huge emphasis on the triceps. Many people find dips challenging, but they’re incredibly effective – dips were right up there with push-ups in activating the triceps muscles in studies(4).- At the gym: Use parallel bars or dip bars. Grip the bars, support your body weight, and lower yourself by bending your elbows to about 90 degrees (upper arms parallel to the floor), then press back up. Keep your body fairly upright and elbows back to target the triceps (leaning forward shifts more work to the chest). If you’re new to dips, use the assisted dip machine if available – it counterbalances some of your weight. No shame in that! Start with assistance and gradually decrease it as you get stronger.
- At home: Do bench dips using a secure chair, couch, or bench. Sit on the edge, place your hands beside your hips on the seat with fingers forward, and slide your butt off the edge. Your knees can be bent (easier) or legs extended straight (harder). Lower your body by bending your elbows to ~90 degrees, then push back up. Keep your back close to the bench. For beginners, bent knees and a shallow range of motion are fine. As you progress, straighten your legs or even put your feet up on another chair to increase difficulty.
- Beginner tip: Start with small dip motions – even a few inches down and up – to build strength. And don’t let your shoulders hunch up to your ears; keep them down and back. If you feel shoulder pain, reduce your range of motion or skip dips in favor of push-ups or extensions that don’t aggravate your joints.
- Make it harder: Add weight (hold a dumbbell between your thighs or wear a dip belt with plates) or do more reps if you’re doing bench dips at home. Advanced trainees can aim for 10–15 unassisted full dips. Pro tip: focus on squeezing your triceps at the top of the movement – really lock out those elbows (without hyperextending) to feel the back of your arms engage.
- Triceps Pushdown (Cable or Band Pushdowns) – Isolation Move for the “Horsehoe”
The triceps pushdown is a staple in almost every gym routine – you’ve probably seen folks doing it with a cable machine and rope or bar attachment. It’s great for isolating the triceps, especially the lateral head (the outer part that forms that horseshoe shape). You basically push down against resistance by straightening your arms from a bent position.- At the gym: Set up a cable pulley at about chest height with a small straight bar or rope attachment. Grip it, elbows pinned to your sides, and start with your elbows bent ~90 degrees. Press the bar/rope down by extending your arms, until your elbows are fully straight and your hands are by your thighs. Pause and squeeze your triceps at the bottom, then return up slowly. Keep your upper arms still – only your forearms should move. Choose a weight that makes the last few reps tough. If you’re swinging or using your body weight to yank the cable, it’s too heavy (or you need to check ego at the door!). Good form is key to really hitting the triceps.
- At home: No machine? No problem. Use a resistance band. Anchor the band high (over the top of a door, or around a pull-up bar or tree branch). Stand or kneel and hold the band ends, then perform the same motion as the cable pushdown – extend your arms to straighten against the band’s resistance. You can also mimic a single-arm pushdown by standing on one end of a band and pushing down with one arm at a time (like a punch towards the floor). If you don’t have a band, you can try improvising with something like a pair of tights or even pressing down on a heavy book – but honestly, resistance bands are inexpensive and super useful for home workouts, so consider picking one up.
- Beginner tip: Focus on form. It’s common for beginners to flare their elbows or use their shoulders. Keep your shoulders relaxed (not shrugging) and imagine your elbows are glued to your ribs. Start with a light resistance to nail the movement pattern. You should feel the back of your arm doing the work without your torso rocking. If needed, stagger your stance (one foot forward) for stability.
- Make it harder: Use a heavier weight or band, or try different attachments (a rope allows a bit more range as you can pull the rope apart at the bottom for an extra squeeze). Advanced lifters can try variations like reverse-grip pushdowns (palms up) to hit the medial head, or even drop sets (reduce weight after reaching failure and immediately continue) to thoroughly burn out the triceps. Just remember to keep that form strict – this is about targeted muscle burn, not seeing how much you can yank down with momentum.
- Overhead Triceps Extension – Stretch and Strengthen the Long Head
To truly tone the entire triceps, you want to include an overhead extension movement. Lifting a weight above your head and bending your elbows engages the long head of the triceps (which runs along the back of your arm and tends to contribute to that soft “bat wing” area when undertrained). Overhead extensions give that long head a great stretch and contraction, helping improve muscle definition and balance.- Dumbbell or EZ-Bar Overhead Extension (Gym or Home): Grab a weight – could be a single heavy dumbbell, a pair of lighter dumbbells, or an EZ-curl bar. Stand (or sit up straight on a bench) and press the weight overhead. From arms straight overhead, bend at the elbows to lower the weight behind your head (go as low as comfortable, feeling a stretch in the triceps), then press back up until your arms are straight. Keep your elbows pointing forward (they’ll naturally flare a bit, but avoid them chicken-winging straight out to the sides). Also keep your core engaged so you don’t arch your back excessively.
- At home alternatives: If you don’t have a dumbbell, get creative – use a filled water bottle, a milk jug, a bag of rice, or any heavy household object that you can safely hold overhead. Another option: use a resistance band anchored under your feet – hold the band behind your head with one hand and extend your arm up. You can also do one-arm overhead extensions, which are great for focusing on each arm individually (just use a lighter weight like a smaller water bottle or canned food for each arm).
- Beginner tip: Start light to master the form. Overhead moves can feel awkward at first. It’s okay if your range of motion is a bit limited – as you gain flexibility and strength, you’ll be able to lower the weight further. If you have shoulder mobility issues, try doing the exercise lying on your back (lying triceps extensions, aka “skull crushers,” with light dumbbells) as an alternative – it’s a similar motion but more shoulder-friendly for some. And always watch out for your head when lowering that weight! Move in a slow, controlled manner.
- Make it harder: Use a heavier weight for fewer reps (e.g., 8–10 reps with a challenging weight). You can also try doing this exercise after pre-fatiguing your triceps with pushdowns or push-ups – the extension will feel twice as tough. Advanced folks might do a variation called French presses (lying on a bench, lowering a bar to your forehead and back up) or even overhead extensions with a cable for constant tension. The key is to get a good stretch at the bottom and a full lockout at the top of each rep, really feeling that tricep contract.
- Triceps Kickbacks – Isolation Finisher for Definition
Don’t underestimate the humble triceps kickback. Yes, it’s a lighter isolation move, but it’s fantastic for high-rep toning and that end-of-workout burn. You work one arm at a time (or both, if using dumbbells) by “kicking” the weight back – essentially straightening your arm behind you – which zeroes in on the triceps. Research has shown that tricep kickbacks, when done with good form, are nearly as effective as dips and triangle push-ups in activating the triceps(5). So, they’re an excellent addition, especially after your heavier exercises have done the big work.- How to do it (Dumbbell or Household Item): Grab a light dumbbell (or any small weighted object like a water bottle or can). Stand with feet hip-width, hinge forward at the hips keeping your back flat (like a slight bent-over stance), and tuck your elbow up by your side. Start with your elbow bent ~90 degrees (upper arm parallel to the ground, forearm hanging). Now, extend your arm by pushing the weight back until your arm is straight and parallel to your torso, squeezing the triceps at the top. Then control it back to the 90-degree bent position. That’s one kickback. Repeat for 10–15 reps, then switch arms. You should feel a nice pinch in the back of your arm as it contracts.
- At home: No dumbbells? Use a filled water bottle, a soup can – anything 2–5 pounds to start. You can also use a resistance band: step on one end and hold the other in your hand, then perform the kickback against the band’s resistance. Another option is to kneel on a bench or chair with one knee (for support) and do the kickback with the opposite arm, which can help you stabilize and focus on the triceps.
- Beginner tip: Go light and don’t swing. It’s easy to let momentum take over or to start dropping your elbow. Keep that upper arm stationary – imagine your shoulder and elbow forming a hinge that only swings your forearm. If you struggle to keep form as you fatigue, take a short break, or do fewer reps per set but focus on making each rep count. You can build up to more as your triceps strengthen. It’s more effective to do 8 perfect, slow kickbacks than 15 where you’re flailing.
- Make it harder: Once you have the form down, increase the weight slightly or slow your tempo. Try a 1-2 second pause when your arm is fully extended – you’ll really feel the triceps squeeze. You can also do a technique called kickback burnouts: pick a light weight and rep out as many kickbacks as possible at the very end of your workout to fully fatigue the triceps. They’ll burn, but in that “I earned this ice pack” kind of way!
- Close-Grip Bench Press (Bonus Compound Move) – Optional Gym Power Move
This one’s a bonus for those with gym access (or a barbell set at home). The close-grip bench press is basically a regular bench press but with your hands placed closer together (about shoulder-width apart on the bar). This shifts much of the work to your triceps, while still involving the chest and shoulders. It’s a great move for building pure strength in the triceps because you can typically use more weight than in isolation exercises. If you want to press big weights and get stronger triceps for your push movements, close-grip bench is king.- How to do it: Lie on a bench holding the barbell with hands about shoulder-width (or slightly narrower). Keep your elbows tucked at ~45 degrees to your body as you lower the bar to your lower chest/sternum area. Then press it back up, concentrating on squeezing through the triceps to straighten your arms. You’ll feel your chest too (that’s okay), but your triceps should do a lot of the heavy lifting at the top of the movement. Aim for 6–10 reps with a challenging weight if you include this exercise.
- Dumbbell alternative: If you don’t have a barbell, you can do a close-grip dumbbell press. Hold two dumbbells tight together, palms facing each other, and press them up and down as one unit. Or even do a floor press (lying on the floor) with dumbbells, keeping elbows tucked.
- Keep in mind: Because this is a heavier compound lift, always prioritize safety – use a spotter if you’re going heavy, or stick to a weight you’re confident with. Also, warm up your elbows and wrists before going into heavy close-grip presses to avoid strain (some light pushdowns or extensions first can help). If you already did a bunch of push-ups and dips, your triceps might be tired, so you might do fewer sets here or save this move for the start of your next triceps workout. It’s an excellent exercise, but not mandatory – you’ll still get great results with the bodyweight and dumbbell moves above. Use it if building max strength is a goal.
That’s the lineup! Remember, you don’t need to do all these exercises every session. Pick a mix that suits your workout setting and schedule. For example, a solid session might be: Diamond Push-Ups, Bench Dips, Band Pushdowns, and Dumbbell Overhead Extensions. Another day, you might do Close-Grip Bench, Rope Pushdowns, and Kickbacks as a finisher. Variety is fine, but consistency is key – whichever exercises you choose, challenge yourself and aim to improve gradually.
Before we move on, a quick note: always warm up your arms and shoulders before diving into triceps work. Do arm circles, some light band pushdowns or wall push-ups, or even a few minutes of cardio to get blood flowing. Warm muscles respond better and are less injury-prone. And if you ever feel sharp pain (not to be confused with normal muscle burn), ease up and reassess your form or skip that exercise. No ego lifting here – our goal is sustainable, safe progress. 
Triceps Training Tips for Safe and Effective Results
Congratulations – you now have an arsenal of triceps exercises at your disposal! To make the most of them, keep these training tips in mind. Think of this as advice from that coach who actually gets it – we want you to work hard and smart:
- Focus on Form and Mind-Muscle Connection: It’s not just about moving weight from point A to B; it’s how you move it. Keep your elbows in the proper position (no wild flaring on extensions or pushdowns), and really feel your triceps contracting on each rep. A great tip is to slow down your reps – don’t just drop the weight quickly and bounce. Control the lowering phase (eccentric) for a count of 3-4 seconds. This increased time under tension can stimulate more muscle growth. Research suggests that raising and lowering weights slowly leads to better muscle-building results than fast, jerky movements. So take your time and make every rep count. Quality reps > sloppy speed.
- Progressive Overload – Gradually Up the Challenge: Muscles only grow stronger if you keep challenging them a bit more over time. This doesn’t mean you have to add 20 lbs every week (please don’t!). It can be as simple as doing one more rep, using a slightly thicker band, or pausing an extra second during a contraction. For example, if you did 3 sets of 10 kneeling diamond push-ups last week, try for 3 sets of 12 this week, or 4 sets of 10. Little bumps in volume or intensity signal your triceps to adapt. When an exercise becomes too easy (you could do it all day), it’s time to increase the difficulty – move from knee push-ups to toe push-ups, or grab a heavier dumbbell for extensions. Track your workouts so you know when to level up. Progress might be gradual, but it’s progress!
- Consistency Over Perfection: Toning and strengthening take time. You won’t banish arm flab with a single killer workout – but stick with two triceps sessions a week for a few months and you’ll be amazed. Make this routine a regular part of your schedule. If you’re a beginner, your triceps might be sore after the first couple of sessions (that means it’s working!). Give yourself 48 hours or so before hitting the same muscle again, to allow recovery. As you adapt, you might add a third triceps-focused day, but 2 days a week is plenty for most people alongside other training. Remember, muscles grow during rest as long as you’re challenging them in workouts. So get on a consistent schedule (e.g., triceps work every Tuesday and Friday) and be patient.
- Mix Strength and Endurance Work: The routine above blends heavy-ish exercises with higher-rep moves. This combo is great for both strength and definition. When you lift heavier in the 6–10 rep range (like on close-grip presses or weighted dips), you’ll build strength and some muscle mass. When you do higher reps in the 12–15+ range (like kickbacks or band work), you’ll improve muscle endurance and get that satisfying “pump” in the triceps. Both are beneficial. Don’t stress too much about the terminology – “toning” is essentially building lean muscle and losing fat. Our advice: include a bit of both styles. Perhaps you do your push-ups and dips in moderate rep ranges, then finish with a high-rep burnout of kickbacks. This way you hit those triceps fibers from all angles.
- Balance Your Training: Yes, we’re hyping triceps here – but make sure you’re not completely ignoring other muscle groups. For well-rounded fitness (and to avoid muscle imbalances), train your biceps, shoulders, back, etc., on other days. Strong biceps will actually support your triceps training (and vice versa) by stabilizing joints. Plus, you don’t want super strong triceps but weak shoulders or chest – that could set you up for injury. So integrate this triceps routine into an overall program. It could be as part of an “arm day” or after your chest workout (since chest exercises also use triceps, some people like doing triceps right after to finish them off). Find what works for you, but keep an eye on the big picture: strong triceps are awesome, but balanced strength is even better.
- Nutrition and Cardio for Definition: Since many of us are aiming not just for strength but for that sculpted look, we have to mention the fat loss factor. You can have the strongest triceps in the world, but if they’re hidden under a layer of fat, you won’t see the definition. You cannot spot reduce arm fat by doing triceps exercises alone. Losing fat tends to be a whole-body endeavor. So, pair your triceps workouts with general fitness habits: eat a balanced, protein-rich diet and include some cardio to help burn calories. Remember, toning = building muscle + reducing fat. Your triceps workouts will build the muscle; a sensible diet and some cardio will help reveal it.
- Listen to Your Body (and Elbows): Triceps exercises, especially dips and heavy presses, can put pressure on your elbows. A slight discomfort or muscle burn is okay – sharp pain is not. If you have a history of elbow issues or your joints feel achy, take it easy. Use lighter resistance, ensure you’re warmed up, and consider adding some elbow-friendly moves like close-grip push-ups (on a bench) instead of extreme heavy dips. Also, incorporate rest and recovery as part of your program. That means adequate sleep, maybe some gentle stretching for your arms, or even a bit of massage on the triceps if they’re sore. Recovery isn’t laziness; it’s part of the process (Cardio Panda mantra: rest days are not a weakness, they’re part of the plan!).
By following these tips, you’ll not only get better results but also stay safe and motivated on your fitness journey. Fitness is a marathon, not a sprint – and we’re in this with you for the long haul, one rep at a time, one sustainable step at a time.
Ready, Set, Flex: Your Triceps Action Plan
Alright, it’s action plan time. We’ve covered a lot, so let’s boil it down into a simple plan you can put into practice starting now:
- 1. Choose Your Exercises: Pick 4–5 triceps exercises from the list for your first workout. For example, you might choose: Diamond Push-Ups, Chair Dips, Band Pushdowns, and Overhead Dumbbell Extensions. Jot them down on paper or in your phone so you have a game plan at the gym or home. Aim to hit the triceps from different angles (mix a push-up/dip with an overhead move and a pushdown or kickback). If you’re a beginner, include at least one bodyweight move and one dumbbell/band move. If you’re more advanced, you can include the tougher moves like parallel bar dips or close-grip presses.
- 2. Schedule It: Decide when you’ll do this triceps workout. Consistency is key, so plug it into your weekly schedule. Maybe it’s Triceps Tuesday or you add it after your Monday chest routine. Commit to doing it 1–2 times per week. Mark it on your calendar and treat it like an appointment with yourself. It helps to space it out – e.g., if you train triceps on Monday, wait until at least Thursday for the next session, so you have recovery time. (Tip: If you’re also training other body parts, you might pair triceps with chest or shoulders day, since those muscle groups work together.)
- 3. Warm Up and Go!: Before each workout, warm up for 5–10 minutes. Do some light cardio (like jumping jacks or arm swings) and a few dynamic stretches for your arms (arm circles, gentle band pull-aparts). This preps your triceps and elbows for action. Then, execute your exercise plan. Remember the form cues: elbows in, full range of motion, and control. If you wrote down the routine, record how many reps and sets you did for each exercise so you have a baseline to beat next time. Don’t be afraid to start conservatively – it’s better to complete the workout feeling like you could do a bit more than to overdo it and be insanely sore (or injured). You can always increase intensity next time.
- 4. Progress Every Week: Each week (or each session), try to improve something from the last time. Maybe you do one more push-up, or you use a heavier dumbbell for extensions, or you add an extra set of kickbacks. These small improvements add up to big changes over the months. Keep a simple log and celebrate those wins. Could only do knee push-ups at first? In a few weeks, you might be doing a couple on your toes. Those are huge milestones! Also, mix in variety every few weeks to keep things interesting – swap a new exercise from the list or try a new variation (like changing grip on pushdowns or doing skull crushers instead of overhead extensions). This can prevent boredom and ensure you’re hitting the muscle in new ways.
- 5. Support Your Training: Outside of the workout itself, support your triceps gains by eating enough protein (to repair and build muscle) and staying active. On rest days, some cardio or full-body activity will help with blood flow and fat loss. And get that sleep – recovery is when your muscles rebuild stronger. If you find your arms are extremely sore, give them an extra day before the next session. It’s okay to adjust as you learn how your body responds. The goal is to be consistent and kind to your body, not to punish it.
Finally, stay encouraged and keep it fun. Put on your favorite playlist when you train arms, or grab a workout buddy to do these triceps exercises together (nothing bonds friends like collectively struggling through the last push-up 
). And remember, every effort – no matter how small it seems – is a step forward. Those push-ups you did today, even if on your knees, are building the foundation for the stronger arms you’ll have tomorrow.
Takeaway: Strong, toned triceps are absolutely within your reach. With this routine, you have a practical road map – now it’s up to you to take that first step. So roll out a mat or head to the gym, and give your triceps the workout they deserve. Consistency over a few weeks will turn into progress over a few months. Stick with it, and soon you’ll flex in the mirror and see the difference – no more dreaded bat wings, just firm, capable arms. And perhaps the next time someone asks for help moving a couch or you attempt a tricky yoga pose, you’ll notice, “Hey, this is easier now!” That’s the real win.
Now, quit hiding those arms and start working them! Your future self – the one rocking sleeveless shirts with confidence and knocking out push-ups for reps – will thank you. Here’s to stronger triceps and a more confident you. You’ve got this! 
Research by the American Council on Exercise highlights the effectiveness of moves like triangle push-ups and kickbacks for targeting the triceps(6), and Medical News Today notes that triceps often get weaker from lack of daily use (hence those “bat wings”) – but also that strengthening them does help tone up the backs of your arms(7). In short, science backs up this plan – now it’s your turn to put it into action. Happy training! 
