OK. So there isn't really a condition called "floppy arm syndrome", but sometimes as I look around while the sleeves begin to get shorter and shorter at this time of year, I begin to think there should be. You all know what I'm talking about, the lovely, ignored triceps aka: bat wings that so many women love to point out to each other, and men stare and sulk about in the mirror. This year, start toning them up and remember the following tips while getting your arms ready for some sun.  

1. DO know exactly what you're aiming to accomplish in your tricep workouts in order to determine just how much you should be doing. Go for 3 to 4 sets with about 6 to 10 reps at a higher weight for strength and size gains, or and 12 to 15 reps with lower weight for improved strength and definition.

2. DON'T keep doing that age-old overhead dumbbell tricep press. Although its the traditional go-to for tricep strengthening, it also can place significant levels of stress on the cervical spine, and increase tension levels in the upper traps and levators; two already over active muscle group that can increase neck pain and headaches. Because of the amount of torque it places at the forearm, it also can aggravate elbow problems.  

3. DO pay attention to your grip and using the proper cable pulley attachments. Despite the fact that many a guy loves to use them for close grip tricep push downs, you'll get a much better workout by using a straight bar or curved short bar. Although you might think you look better in the mirror when using a close grip, when paired with heavy chest workouts, continually using one can eventually create so much increased tension and internal rotation at the pecs and shoulders that you'll be walking around like a no-neck penguin that can't reach behind their own back.  

For the best form when performing a tricep push down try the following technique tips:  

1. Start by standing straight with your feet shoulder-width apart and your knees slightly bent. Grasp a bar attached to a high pulley with your palms facing down. (Preferably a straight bar, or curved short bar, but a lat pull down machine works just as well)  

2. Keeping your back straight and abs firm, "set" your shoulder blades by pulling them back as if to pinch a pencil between their lowest point at your spine.  

3. Making sure to hold your form, make your upper arms rigid against the sides of your torso, bend your elbows and push the bar down until your forearms are parallel to the floor. This is your starting position.
4. Then, push the bar down until your arms are fully extended, but without locking out your elbows. Slowly let your forearms return to the starting position, parallel to the floor. Repeat the motion slowly and deliberately, but without letting the rest of your form collapse.    

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