Fitness Friday :: Week 3

Welcome to Fitness Friday!  If you are new, my goal is to introduce you to or remind you of exercises that really work.  If you are a regular, I hope your legs and tummy felt the burn of weeks one and two.

If you missed weeks one and two, here are the links:
Week One
Week Two

Today we’ll work on our triceps using our body weight as resistance.  I’m going to show three variations of this exercise, starting with the least difficult version.

A step works perfectly for this exercise.  Put your hands behind you with your arms very close to your sides.  Make sure that you elbows are pointed straight back.

Slowly lower yourself down, making sure that your elbows stay pointing back.  If they point out the side, you won’t get the full tricep benefit.

Lower down until your bottom just barely touches the ground.

Now come back up to the starting position.

I like to do 3 sets of ten of just about any exercise.

The second version will work your triceps a tad more.  Get into the same position, this time using a study chair.  Again make sure that your hand are behind you and that your elbows are pointing back.

Slowly lower down.

You can see that I can go much lower using a chair.  At the gym, I use a bench to do this exercise and I don’t think that it is as difficult as it is with the chair.  It’s nice to get a good burn without any fancy equipment.

Come back up.

Now you’re back in the starting position.

The next version requires two chairs.  Put your arms in the same position, but this time put your feet on a second chair.  The movement for this version is exactly the same, you make it more difficult by adding on your body weight.


If you need to make it even more difficult, hold a weight on your lap or maybe your child.

My triceps were really burning after we shot these pictures.  I promise you’ll feel this one and see results from doing it pretty quickly.

Next week we’ll work on our shoulders.  I hope you’ll be back!

I’m sharing at Amanda’s Weekend Bloggy Reading Party.  Click the button to join the fun!
Weekend Bloggy Reading


  1. I think it’s really cool that you’re showing exercises that can be done at home without the use of expensive equipment!! This is a great series, Paula.

  2. Oh my! Those dips KILL ME! But you’re right. They totally work! I’ve never done the kind with two chairs before. I may have to work up to that. Thanks Paula! I’m hoping to have arms like yours….someday!

  3. I had to laugh at “if you need it even more difficult”. I’m pretty sure that’s going to be difficult enough for most of us.

    Of course, it doesn’t seem to be working for me…you mean I actually need to do more than just look at this on my monitor???

  4. OK – you are trying to inspire me and it is working. Dang you! hahaha Seriously this is a wonderful series and I love that you show us in pictures. You are gorgeous! Have a blessed weekend!

  5. What an inspiring post! I just got back into working out this week and I am so glad I have. I really realized I missed it once I got moving again. Looking forward to seeing more of these!


  6. I forgot to tell you how cute I think your tennis shoes are!! šŸ˜‰ This series was such a great idea, Paula!

  7. Ohmygosh fitness friday just may be my new favorite thing! =) Genius!

    Thanks so much for your sweet comments! <3 I'm following you on both my email accounts now =)

    Jenn @ Peas and Crayons

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.