1 Minute Habit · #318
1 Minute Habit for November 14
Do 1 minute of tricep extensions (using weights or a water bottle)
Why This Habit Helps
Strong triceps are essential for pushing motions and provide crucial support for shoulder and elbow joints.
This often-neglected muscle group prevents 'bingo wings' (arm flabbiness) and maintains functional strength for daily activities like getting up from chairs or pushing doors open.
What You’ll Do in 1 Minute
- Maintains arm strength for pushing motions
- Supports shoulder joint stability
- Prevents age-related arm weakness
- Improves ability to rise from chairs
- Essential for overhead reaching tasks
Quick Overview
While biceps get most of the attention, your triceps make up two-thirds of your upper arm mass and are workhorses for everyday movements.
Tricep extensions specifically target this important muscle group, building strength that translates directly to real-world functionality and independence.
How to Get Started
- Stand or sit with good posture, core engaged
- Hold weight with both hands and lift overhead
- Keep upper arms close to ears, elbows pointing forward
- Lower weight behind head by bending elbows
- Extend arms back to starting position, squeezing triceps
How to Adapt This Habit
If you’re a busy professional
Do tricep extensions while standing during long conference calls—maintains circulation and builds strength simultaneously
If you’re a parent
Incorporate into playtime—do extensions while counting together with young children or during TV commercials with teens
If you’re a student or learner
Use textbook or heavy water bottle for extensions between study sessions—prevents stiffness from prolonged sitting
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💬 Your Success Stories
After shoulder surgery, my physical therapist emphasized tricep strength for recovery. I started with one-minute sessions using a water bottle and was amazed how quickly my pushing strength returned. Now I do tricep extensions while waiting for my morning coffee, and I can easily lift heavy serving dishes at family gatherings and push my granddaughter on the swing for hours. That daily minute has given me back my functional strength.
— Frank
