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5 Ways to Lose Your Arm Flab

Arm Flab / Weight Loss / Upper Arm Flab / Tricep Exercises

Are you tired of hiding your arms with shirtsleeves or swimsuit cover-ups? Then fight back against “tricep flubber” with these quick, effective exercises.

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5 Ways to Lose Your Arm Flab

Written by Dr. Kellyann Petrucci

Do you dread wearing a swimsuit or a sleeveless dress because it reveals your upper-arm flab? If so, you have lots of company. Even people who are very fit and athletic often develop a jiggle in that pesky tricep area along the back of the arm.

Luckily, there are ways to tighten up this trouble spot. So don’t just cover up… take action! Here are three of my favorite arm workouts for tackling tricep flab.

Tricep Dips

Sit at the edge of a sturdy work bench or coffee table, with your arms beside you, your fingers facing forward, your knees bent, and your feet on the floor. Grasp the edge of the bench or table with your hands. Now lower your butt close to the floor, supporting yourself on your hands. (Be careful not to lock your elbows at any point.) Your back should just graze the bench or table as you lower yourself. Once you’re as low as you can comfortably go, return to your starting position. Do 12 to 15 repetitions.

Tricep Kickbacks

Stand to the left side of a sturdy bench or coffee table. Place your right knee and hand on the bench or table and hold a five- to eight-pound dumbbell in your left hand, with your palm facing toward your body. Starting with your left upper arm parallel to the floor and your elbow bent at a 90-degree angle, slowly move your forearm back until your arm is straight and parallel to the floor. Do 12 reps, then repeat on the opposite side.

Overhead Tricep Extension

You can do this exercise seated or standing. Hold five- to eight-pound dumbbells in your hands, with your arms extended straight above your head and your palms facing in. Keeping your elbows close to your head and your abs pulled in, bend your elbows and lower the weights behind your head. Return to your starting position. Do 12 to 15 reps.

Tricep Pushups

Start in a traditional pushup position—but instead of placing your hands far apart, place them a little less than shoulder-width apart. Do pushups, keeping your elbows close to your body.  If doing pushups from your toes is too difficult, you can modify this exercise by keeping your knees on the floor. Do 10 to 12 reps.

Triangle Pushups

This harder version of the pushup is a challenge, but science says it’s the most effective way to tone your triceps. Again, get in a standard pushup position. This time, however, place your thumbs and forefingers together to form a triangle. If doing pushups from your toes is too difficult, keep your knees on the floor. Do 10 to 12 reps.

Before you quit…

When you work one muscle group, it’s always smart to work the opposing muscle group as well. So once you’re done with your triceps, take a few minutes to do some bicep curls. That way, you’ll keep things in balance… and you’ll be building gorgeous arms, front and back!

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