5X AWAY WITH THE CHICKEN BREASTS

Do you also suffer from flapping chicken breasts under your arms? Do you give a polite nod with your head when someone you know walks by instead of waving your arms in the air? With these simple exercises for your triceps, you'll be rid of the clattering in no time. Because chicken belongs in your salad and not under your arms. What do you need? A chair, a mat, two filled water bottles, and a quarter of an hour.

1. Dipping

You can perform this exercise both at the gym and at home. Take a chair or a low cabinet and place it against the wall or a door. Stand in front of the chair/cabinet with your back to the door/wall. Position your legs in a sitting position and place your hands behind you on the chair/cabinet, then lower yourself down with your fingertips pointing towards your back.
How often: 4 sets of 15 repetitions.

2. Kickback

For this exercise, you need a set of weights. No weights at home? Then take a full water bottle or a large jar of peanut butter in your hand, as long as you can hold it well. Kneel on your right knee and rest your right arm on it. Hold the weight with your left arm. Extend your arm and then bring it back to a 90-degree angle. Don't swing your arm, but perform the exercise statically. Switch knees and arms after your set.
How often: 4 sets of 15 repetitions on each side.

3. Push-up

A killer exercise for your entire body, and this is also the reason I do a few sets of this every morning next to my bed. You can perform the push-up in different ways, which means you also target different body parts slightly more. For the triceps, keep your elbows tight against your body and make sure to place your hands at chest level. Then push yourself down to the ground. If you feel it in your triceps and partly in your shoulders now, you're doing it right.
How often: the push-up is a tough exercise. If necessary, keep your knees on the ground. Better to do it ten times correctly than twenty times halfway.

4. Extension

Take a bottle of water or a weight of at least five kilos in your hands. Stand upright and hold the weight with your arms straight above your head. The most important thing in this exercise is that your elbows continuously point forward and not outward. Bend your forearms and lower the weight behind your neck. Then bring the weight back up straight.

How often: 4 sets of 15 repetitions. You can also make the exercise a bit more challenging by slowly lowering the weight to your neck and quickly extending it again. The slower the exercise, the harder it is.

5. Hands in the air

This is Elke's favorite. Hold two water bottles or two jars of peanut butter. Extend your arms above your head and twist your hands as if you're ‘turning on’ a lamp.

How often: 4 times for 30 seconds with a half-minute break between sets.

Guaranteed muscle soreness. Good luck, girlfriend.