Flabby arms are a nightmare for most women, and many won’t even wear a sleeveless shirt because of that. This common condition is caused by fat deposition on the posterior part of the upper-arm, and when it is paired with poor skin elasticity, the fat tissue stretches the skin, giving the arms a flaccid appearance.
Good eating habits and cardiovascular exercise may help to reduce body fat, but if you want to get a toned look, you will need to engage in some strength training. This type of exercise builds lean muscle mass, meaning that when the superficial fat tissue surrounding your arms melts down, what will remain is a beautifully-shaped muscle.
The muscle beneath this problem area is the triceps brachii. It connects the shoulder blades to the upper-arm bone (humerus) and the elbow (ulna). The triceps is activated mainly when you extend your elbow, and there are many exercises that engage this muscle. However, a recent study sponsored by the American Council on Exercise (ACE) compared the most common triceps exercises to determine their efficacy[1]. The conclusion was that the best exercises to strengthen this region are: triangle push-ups, triceps kick-backs, and dips. Let’s take a look at them.
Triangle Push-ups
This exercise is similar to the regular push-up, but with a different hand positioning. From a kneeling position, place your hands on the ground, creating a triangular shape between your forefingers and your thumbs. Step back to a full push-up position (or keep your knees on the floor) and straighten up your elbows. Hands should be beneath the shoulders. This is the starting position. Inhale, and bend your elbows, bringing the whole body closer to the floor. Exhale while pushing yourself up. You can use any height variation (wall, counter top, bench, or floor), according to your current fitness level. Perform two to three sets of 12 to 15 repetitions.
Triceps Kick-backs
Lean over a bench, placing one knee and one hand on top of it. Hold a dumbbell with the opposite hand, keeping the back straight, the upper-arm close to the torso, and the forearm vertical to the floor. Inhale to prepare, and slowly bring the arm to full extension while you exhale. Inhale and bend the elbows, bringing them back to the starting position. Choose a weight that allows you to perform around 12 repetitions, but no more than that. Rest for 30 seconds, and repeat the exercise once or twice.
Dips
Sit on a bench, and hold the edge of the bench with each hand close to your hips. Step forward, extending your legs while keeping your arms straight. Slowly, lower your body closer to the floor, bending the elbows. Exhale, and push yourself up. Perform two to three sets of 12 to 15 repetitions. Make it easier, by keeping your knees bent, or make it harder, by placing your feet on top of another bench.
