Take 1# or 2# weights to work and leave them under your desk. If you forget your weights, try using two bottles of water.
It may sound silly, but many of us don’t make time to do simple things for ourselves throughout the day and a few minutes can make a big difference over time, so I suggest using your scheduling software to schedule an regular appointment for your triceps – could be just before lunch and just before you leave for the day.
Posture first – focus from the core. Sit up tall, imagining the top of your head floating up toward the ceiling and your shoulder blades sliding effortlessly toward your tail bone. Put your corset on – imagine a corset is holding your core in but still allowing you to breathe deeply while maintaining the natural curves of your spine. You should feel a little bit of work in the muscles of your core as you do this.
- Keeping your arms close to your sides, bring your elbow out behind you creating as close to a 90 degree angle between your upper arm and your forearm as possible without creating tension in your neck/shoulders. Keep your upper arm completely still.
- Straighten your arm completely and then bend at the elbow for 15 reps.
- Bring both arms over your head, with both hands meeting behind your head. Keep your elbows close to your ears possible while creating as close to a 90 degree angle between your upper arm and your forearm as possible. Do this without creating tension in your neck/shoulders.
- Keep your elbows completely still while you bend and straighten your forearm for 15 reps. If you need to modify the movement because of pain or a known injury, do so.
Begin with just 10 reps of each, twice a week. If you feel no strain and/or little challenge create a bit more resistance on your own – try imagining that the water bottles/weights are actually 10 pound weights and/or increase to 2 pound weights. When you have been doing this for 3 weeks with no strain during the exercise, try increasing to 3 times a week. If at any point you find that you are straining back down to your previous level of exercise.