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Military Muscle: Work your triceps for defined arms

The muscle that really sets the arms off is not the bicep, in my opinion, but the triceps — which is also the activating muscle in 60 percent to 70 percent of arm movement.

These first two exercises target the “long head” portion of the triceps, which helps tighten the underside of the arm. The third and fourth target all three parts of the triceps.

Do 12 reps using a weight that becomes difficult at rep 10. Start with one set and increase to two as you improve.

One-arm dumbbell triceps extension

• Stand or sit while holding the dumbbell with one arm, extended upward, close to the side of your head.

• Bend your elbow, keeping the upper arm vertical while you lower the dumbbell behind your neck.

• Contract the triceps and return to the starting position.

Weight bar triceps extension

• Stand or sit and take an overhand grip on a body bar, weight bar with plates, or EZ-Bar (bar that forms a ‘W’ in the middle).

• Bend your elbows so that your upper arms remain vertical while you lower the bar behind your neck.

• Contract the triceps and return to the start.

Dumbbell triceps kickback

• Stand and bend forward at the waist, keeping your back straight.

• Holding the dumbbell, press your upper arm against your side, then bend your arm to a 90-degree angle.

• Straighten your arm so that both your upper arm and forearm press against your side.

• Contract the triceps and return to the start.

Cable triceps pushdown

• Stand at a cable machine (standard in every gym), and attach the triceps bar.

• Grasp the bar in an overhand grip, arms at 90 degrees, elbows pressed into your sides.

• Straighten your arms, but keep your elbows pressed into your sides.

• Contract the triceps and return to the start.

Nutrition tip

A protein powerhouse, almonds supply 45 percent of the daily requirement of vitamin E, which prevents cell damage and helps protect against prostate cancer, and manganese, which promotes thyroid function and helps synthesize cholesterol.

Almonds also are cardio-protective, lower the risk of weight gain and help produce oxygen-based energy.

A one-fourth-cup serving has more than 7 grams of protein and 205 calories, with 164 calories from fat — but it’s the good, monounsaturated kind.

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Bob Thomas is director of the Navy Wellness Center in Pensacola, Fla. E-mail him.