Triceps Extensions
The fact that triceps muscles are notoriously weaker than biceps contributes to the excess flab that develops in that area as we grow older. Toning this area can not only help your arms look great, but it will also make it easier to do overhead work, like hefting baggage into airline luggage compartments.

Since these muscles are so weak, you'll probably need slightly lighter weights than you do for other arm exercises. I suggest starting with no more than 3-pound dumbbells. You can add more weight as you get stronger.

The essentials

• Repetitions: 8 to 12 lifts is considered a "set." Do 1 to 3 sets.
• Sessions per week: 2 to 3; allow at least 1 day of rest between workouts.
• Speed: 3 seconds to lift, 1-second pause, 3 seconds to lower.
• Weight: If you can't do 8 repetitions, the weight is too heavy. When you can easily do 12 repetitions, the weight is too light.
• Remember to breathe.

Position yourself
1. Hold a dumbbell in your right hand. Slowly raise the weight straight up over your head. Bend your arm at the elbow, lowering the dumbbell toward the back of your shoulder (only as far as comfortable). Your elbow should be as close as possible to pointing at the ceiling. Support your lifting arm with the hand that's free.

2. Slowly raise the weight over your head by straightening your elbow.

3. Your dumbbell-holding palm should be facing your head throughout the exercise. Keep your upper arm stationary, elbow pointing upward. Only your hand and lower arm should move.

4. Now slowly lower the weight back down behind your shoulder. Do that 8 to 10 times, then repeat with your left arm. This is one set.

Focus on your breathing
Take a few seconds to notice your breathing during your workout. Are you holding your breath until you're done? Most people do. Trouble is, it's making your workout harder. And it's raising your blood pressure, which isn't recommended for anyone -- especially those with cardiovascular problems, diabetes or glaucoma.

Proper breathing goes like this: Exhale on the exertion (lifting) phase and inhale on the lowering phase. This may sound easy, but don't be surprised if it takes you a few sessions to feel comfortable with this breathing pattern. The best trick I've found when training people is to have them count out loud as they perform a lift. (Example: "One and two and three -- hold.") They inhale naturally while lowering the weight. It's impossible to hold your breath while talking. As this breathing pattern becomes more comfortable, you don't have to count out loud. Just stay conscious and make sure you aren't holding your breath. This helps you relax, making your workout more enjoyable.

by Miriam Nelson, PhD
Created 1997