Arm Shaper


Raised leg tri-cep dips

Rest your feet on the ball, your hands should be securely placed on the floor, palms facing forward, either close by your sides (normal) – hands wide or hands close behind your back, (thumbs touching).

Inhale and smoothly bend the arm at the elbow to help isolate the triceps muscle. You may wish to pause for a second or two in the downward phase of the dip, exhale and smoothly return to a straight arm position, prior to repeating.

Side lying tri-cep push ups

Lie on your side with your body in a straight line.  Put your bottom arm across your chest and grab your opposite shoulder.  Place your free hand on the floor, in front of your chest. Use your triceps muscles to push your entire upper body off the floor so that only your legs and hips remain on the floor.  Return to the start.  Finish the set with that arm and then switch sides.


Hold a medicine ball with both hands and stand with your feet at shoulder width. This will be your starting position. Initiate the counter movement by raising the ball above your head and fully extending your body.

Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can. Receive the ball with both hands on the bounce and repeat the movement.

Full Push Ups

Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Next, lower yourself downward until your chest almost touches the floor as you inhale.

Now breathe out and press your upper body back up to the starting position while squeezing your chest. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Overhead extensions

Sit down on a bench with back support, or stand and hold your medicine ball with both hands overhead at arm’s length.

Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps.

Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.