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You are here: Home / Exercises / Give Your Body A Face Lift – Part 2 – Arm Flab

Give Your Body A Face Lift – Part 2 – Arm Flab

January 27, 2012 by Adria Ali 5 Comments

     Men and women struggle with “bat wings,” however, since women have a higher bodyfat percentage it’s more of an issue.  While exercise can firm up an area of the body, it is not possible to spot reduce.  You must change your diet and do exercises to see lasting results.  With that being said, these are the best exercises to rid you of arm flab.

 

*The Triceps are the target muscle to strengthen.

LAYING TRICEP EXTENSION 

* Sit on the ball and roll down, lowering your body until only your upper back is on the ball.

*Contract your stomach and your butt to keep your hips level with your torso.

* Bend your elbows back and align them with your ears.

*Extend both arms until they straighten completely.  Contract the triceps and breath out at the top of the extension.  Make sure to keep your elbows in tucked in towards your ears throughout the whole exercise.

* Lower the weight back back to starting position and repeat.

* Do 12-15 reps / 3 sets 

SEATED TRICEP EXTENSION 

Vertical Tricep Extension

* In a seated position, pull your elbows back toward your ears.  Keep the elbows in during the entire length of the exercise.

* Let the elbows bend down to starting position.

*Straighten the elbows so that the weight is being held over your head.

* Contract the triceps and breath out as you push the weight up.

* Do this exercise 12-15 times / 3 sets

Look At These Muscle That Work When You Do Bench Dips!

BOSU DIPS 

How To Do It: Sit on the edge of a flat exercise bench and place your hands, fingers facing forward, next to your thighs. Place your feet on the floor in front of you, knees bent. Keeping your arms straight, scoot forward so your butt is hovering in front of the edge of the bench (A). Inhale, bend your arms, and lower your butt (B), stopping when your upper arms are parallel to the floor. Exhale and push yourself back up, straightening your arms.

Also Works: Chest

Add a Twist: To make the move even more challenging, extend your legs straight in front of you.

   Choose 2-3 exercises.  Do those exercises 2-3 times per week for best results.  In order to get rid of your arm flab for good, make sure that you alter you calorie intake, decrease your fat intake (while replacing it with “good fats”) and stay consistent!

   If you love these fitness tips share them on facebook, twitter, or email them with the blue bar below.  We love helping you, one tip at a time!

Adria

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Filed Under: Exercises, Today's Tip Tagged With: arm flab, ball tricep extension, bat wings, bench dips, bosu dips, fitness tips, flabby arms, how to get rid of flabby armsexercise bench, seated tricep extension, target muscle, tricep exercise, tricep exercises, tricep extension, what muscles does bench dip work

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Comments

  1. Linda Dixon says

    December 2, 2013 at 4:56 pm

    Ok... They look good BUT... I do not have a ball or the space and the other (except for sitting) look difficult due to weight and age. What else would you recommend for 66 year old overweight person (female) who is seriously thinking of diet and fitness for 2014.
  2. claire dumlao says

    December 16, 2013 at 6:23 pm

    thank you for sharing arm firming exercises. I find this a problem area along with the stomach area.
  3. Adria Ali says

    December 17, 2013 at 2:45 pm

    Linda, I would recommend using some exercise bands and possibly an exercise ball. Have you considered having a custom routine made for you? That way you can address all your needs? Let me know, Adria
  4. vanessa says

    February 3, 2014 at 1:11 pm

    I suffer with enteropathic arthritis and fibromyalgia. Unfortunately my elbows are the worst affected. Is there any other exercise that works the triceps without bending the elbow?
  5. Adria Ali says

    February 10, 2014 at 7:51 am

    Vanessa, It sounds like you'll need a more specialized and specific workout routine. There are some isometric exercises you could do for your triceps. This means you just contract the muscle instead of bending the joints. However, they are hard to explain via a comment. You could google them or contact me directly for more information. Use my Contact Me link at the top of the site. Adria

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