15 Exercises That Fight Arm Flab

I recently had a question from one of my facebook friends about firming up her arms. No one likes giggly arms, and since her question was a popular one, I thought I’d answer it publicly here in my blog. Here was her question. 🙂

QUESTION: I would like definition on my triceps. I think they look a little chubby. Help. – Vali Villa

ANSWER: Vali, believe it or not, diet and cardio can help a ton. Sometimes flabby triceps are not about needing more muscle, but less fat around the muscle. I’d ramp up cardio & reduce calories to lean out, & crank up my tricep exercises, like the ones listed below. Choose 3-4 exercises and complete 3-4 sets of 12 reps each OR do 30 seconds on and 30 seconds rest for even more intensity.

Many times women aren’t lifting enough weight to really change the muscle. You want to make sure you are CHALLENGING the muscle enough to CHANGE the muscle. The weight should be tough enough that you can’t wait to reach 12 reps or 30 seconds – and you may even need someone to help you on the last couple of reps.

The combination of firming up and losing overall body fat should do the trick!

10 Triceps Strengthening Exercises to Fight the FLAB

Click on each exercise to view video instruction.

1. Triceps Dip* (guys)
2. Straight Leg Triceps Dips* (girls)
3. Triceps Bench Press*
4. Prone Tricep Extension* (AKA: Nose Breakers)
5. Dumbbell Pullover*
6. Overhead Triceps Extension
7. Seated French Press*
8. Triceps Kickback*
9. Cable Triceps Pushdown*
10. Cable Kneeling Extension*

5 Conditioning Exercises to Fight FAT & Tone the Arms

1. Close Grip Push-up
2. Diamond Push-up
3. Stabilizer Push-up*
4. Mountain Climber*
5. Squat Thrust

* These are the ones I personally use the most.

Arm Workout

Here is a quick arm circuit you can do with bands or weights. Give it a try!

CLICK HERE to see the whole workout