No matter what you call it – arm fat, bat wings, or flabby arms – it’s something we all want to avoid or get rid of. You may not have thought much about flabby arms when you were younger, but as we age, our skin begins to lose elasticity, and depending on the amount of body fat that’s stored in your arms, you begin to notice the hanging, drooping, and (oh the horrors) the flapping when you wave. Before sharing my list of favorite triceps arm exercises that will help build muscle, firm arms, and stop flapping, I will give you the first, most important, and possibly most difficult truth about flabby arms.
Controlling Body Fat Is The First Step To Eliminating Flabby Arms
Anybody who tells you that you can simply perform exercises to improve a zone of the body that’s “flabby” is simply not being completely genuine. Body fat is not firm to begin with, so the more of it we have, the more jiggle we’ll see. The problem compounds especially as we age and our skin loses its ability to hold fat more firmly against the body. That heaviness, combined with a lack of firm and built-up muscle, will cause sagging and produce a flabby appearance.
It’s an area of concern for so many women because our skin is naturally softer than our male counterparts, and genetically, we’re pre-programmed to store body fat in different areas of the body from men. It’s also easy for us to focus on our arms because they’re easily visible. If we don’t like how they look, we will tend to cover them up, which is limiting, especially in warmer weather. Everyone loves the confidence that lean and toned arms bring! The first step to eliminating flabby arms is to ensure you’re working on a lean, healthy body through nutrition.
Adding Cardio To Your Arm Workout Will Help You Get Results
I have created an easy arm workout that focuses mainly on working the triceps. The triceps are the muscles under the arm that, when challenged, will eventually plump and firm, thereby improving the appearance of the entire arm. Burning additional calories through your arm workout will help with the fat-burning process and create a good foundation for reducing body fat and improving the appearance of any flabby area of your body, including your arms!
I suggest a jump squat that you can do between sets in this circuit, which is entirely adaptable. You can start with fewer reps and less cardio and then add more as you become conditioned. I have included one exercise, the Overhead Cable Triceps Extension, that is usually more available in the gym. This is one of my favorites because it is so easy to increase the weight as you become stronger and need to challenge your muscles more. If you do not have access to a gym, don’t worry! I have included a variation of this exercise that can be done with a set of dumbbells. The rest of the triceps arm exercises don’t require any special equipment and can be done anywhere.
1. Overhead Cable Triceps Extension (Alternate Overhead Dumbbell Press)
In this triceps exercise, you’ll want to focus more on the amount of weight rather than your speed. If you have access to a cable machine at your gym, you’ll notice it’s incredibly easy to raise or lower the weight. Load as much weight as you can, keeping in mind that good form is key. If it’s too much weight and you’re compromising your form or having to compensate with your lower body, you cannot target the triceps correctly. Avoid rushing through this exercise, but rather focus on pulling forward as much weight as possible.
Step 1: Attach a rope to the clip on the cable pulley machine.
Step 2: Hold onto the rope with both hands and extend your arms directly over your head, with your palms facing each other. Hold your elbows close to your head and keep your arms perpendicular to the ceiling, with your knuckles pointed toward the ceiling. This is the starting position.
Step 3: Slowly lower the rope behind your head as you hold your upper arms still. Inhale as you do so, and pause when your triceps are fully extended.
Step 4: Go back to the starting position by flexing your triceps. Exhale as you do so.
Step 5: Repeat 8 to 10 times.
2. Triceps Pushup
Step 1: Get into a plank position with your hands directly below your shoulders, neck and spine neutral, and feet together.
Step 2: Keep your elbows pinned to your sides and your upper arms straight back on the descent.
Step 3: Lower down until your chest reaches the floor and return to start.
Step 4: Repeat 8 to 10 times.
3. Close Grip Dumbbell Press
Step 1: Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease and sit down on the bench.
Step 2: To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, crush the dumbbells together, then press them to lockout at the top.
Step 3: Continue to push the dumbbells together while lowering them under control as far as comfortably possible.
Step 4: Once the dumbbells touch your chest, push them back to the starting position.
Step 5: Repeat 8 to 10 times.
4. Incline Triceps Pushups
Step 1: Stand facing the bench, table, or edge of a bed.
Step 2: Place your hands on the edge of the bench just slightly wider than shoulder-width. Your arms are straight, but your elbows are not locked. Align your feet so that your arms and body are completely straight.
Step 3: Bend your elbows to slowly lower your chest to the edge of the bench while inhaling. Keep your body straight and rigid throughout the movement.
Step 4: Push your body away from the bench until your elbows are extended but not locked. Exhale as you push up.
Step 5: Repeat 8 to 10 times.
5. Wall Pushups
Step 1: Stand with your feet under your hips, an arm’s length away from a wall.
Step 2: Plant both palms on the wall, with wrists in line with your shoulders and fingers pointed at the ceiling.
Step 3: Maintaining a tight core position, inhale and bend your elbows straight back until your forehead or nose nearly touches the wall.
Step 4: Exhale as you press the wall away and return to the starting position. That’s 1 rep.
Step 5: Repeat 8 to 10 times.
Improve Results With These Bonus Exercises!
Overhead Dumbbell Press
The biceps and triceps of the arms look even better when you work your shoulder muscles. Therefore, I add a variation of a shoulder press every single time I work my arms, and I target my shoulders in every single workout. When the shoulder muscle pops, it creates more definition between the biceps and triceps, which improves the overall appearance and gives you arms you can proudly show off all year round!
Step 1: Stand upright and keep the back straight.
Step 2: Hold a dumbbell in each hand at the shoulders with an overhand grip. Thumbs should be on the inside, and knuckles facing up.
Step 3: Raise the weights above the head in a controlled motion while exhaling. Pause at the top of the motion.
Step 4: Return the dumbbells to the shoulders while inhaling.
Step 5: Repeat 8 to 10 times.
CARDIO: Jump Squats
As I mentioned in the beginning, you will improve tightness and firmness in your arms by maintaining a lean, healthy weight overall. Adding this quick, easy cardio move between the sets of triceps exercises will help you get maximum results.
Step 1: Stand tall with your feet hip-width apart.
Step 2: Hinge at the hips to push your butt back and lower down until your thighs are parallel to the floor.
Step 3: Allow your knees to bend 45 degrees when you land, and then immediately drop back down into a squat and jump again.
Step 4: Repeat 8 to 10 times.
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