Do you suffer from what society has come to refer to as “The Turkey Wing”? Don’t feel bad, most people have a slight jiggle and wiggle when it comes to their triceps. The reason for this is mostly because not enough attention is made to actually isolate the Triceps during a workout to ensure that you are getting the most bang for you buck – or stuffing for your turkey, if you will.
So, in the spirit of the season, here are some tips I’ve come up with to help you cook those turkey wings.
Arm Press using Chair Dips: An easy at-home exercise to get you started on the right path is the Arm Press. This can be done using a chair at home, a bench at the park, or even some steps at the local beach.
Using a chair, rest your arms on the seat of the chair (or step, or bench), extend your feet slightly and slowly lower yourself until your arms are at a 90 degree angle. Be sure to engage your core for stability and then slowly bring yourself back up. The best practice is to focus on slow controlled movements that isolate the muscle rather than on how many you can do. I recommend trying to do three sets of 10 to start with and progress from there.
Step in the middle of the resistance band and grab the handles at each end of the resistance band. Bend over at the waist, but keep your knees slightly bent. Then, extend your arms backward and slightly up. Three sets of 12 – 15.
Tricep Extensions w/ a FreeMotion Machine: This particular exercise is great because not only does it work your Triceps, “…it requires the use of your CORE to help stabilize the body and prevent you from falling over, allowing the muscle to fire effectively ”, says Clark Carabelas, Elite Trainer at Santa Cruz Core Fitness and Rehab. According to Clark, another reason this exercise is so effective is that “…it can be adapted to a lot different needs in order to be most advantageous.”
“… [A Freemotion Machine] can be adapted to a lot different needs in order to be most advantageous.”
To do this exercise stand with your back to a FreeMotion Machine, and stand on one leg (you can digress and stand on two legs also and then work up to a single leg balance). Be sure to keep your knee slightly bent and engage your core to help prevent you from falling over. Extend your arms back behind your head and then back up. “Form is the most important thing”, says Clark. Slow and steady. He suggests using lighter weight and more reps to warm the muscle up. “Start with one set, and if you’re not sore the next day, slowly build up to two”. And so on, and so on.
Triceps are one of the hardest muscles to tone, especially for women. Isolation and slow controlled movements, will help to cook that turkey wing for good. Obviously, nutrition is vital to burning fat, so be sure to eat a balanced diet filled with whole foods. Get help with your nutrition this season with a nutrition consult.