Welcome to our new weekly fitness feature, "STEF IT UP," a fitness how-to with our very own Stefanie Spitz, and host of the Women's Workout Daily Blog.


Even though summer is over, it doesn't mean that we should stop pumping up those triceps! Here are Stef's top tricep exercises we can do to look great in a WiO tank:)


Tricep Kickbacks:

Start with your feet hip width apart and your knees slightly bent. Holding on to weights, (5-10lbs.) bend your elbows so that your hands are resting right on your hips, and your elbows are shooting straight behind you.

From the start position reach your arms backwards extending just from the elbow. (The goal of this exercise is to keep your elbow in the same position at all times and to not swing the forearm, control against the weight and resistance.)

Repeat this exercise 10-15 times. This can also be done one with one arm at a time.

Straight Arm Triceps:

Start with your feet hip width apart and knees slightly bent (just as in tricep kickbacks). Holding on to weights ( 5-10lbs.) straighten your arms behind you. Keeping your palms facing in towards your body, pulse your arm up 10-20 times.

To vary this exercise, you can change the position of your palm, i.e. turn the palm upward or downward. Also, challenge yourself by doing one arm at a time or adding more weight.

(Tip: Make sure your arms are not swinging past the hips, keep them just above your glutes.)

Tricep Dips:

Start sitting down with your feet on the ground and your knees bent facing upward. Reach your arms back behind you and place them on the floor with your fingers facing in towards your body. Raise your hips up off the floor and adjust your weight so that your shoulders are directly over your wrists.

Bend at the elbows (keeping your hips high). Repeat this exercise 20-30 times. To take pressure off of your wrists, either flip your fingers away from your body or make a fist. Another variation is using a chair for more stability.

Each of these tricep exercises works the entire outer arm. By varying up the hand position or adding more weight, you can sculpt your triceps in many different ways and at different degrees of difficulty. Be sure to show off your newly worked out triceps by sporting a cute WiO tank. 

For more of Stefanie's fitness tips and advice check out her blog page Women's Workout Daily.