I’m not going to sugarcoat itthe arms can be an incredibly frustrating part of the body to improve.
To do so, you oughta makestrength traininga key part of your regular routine.
The flabbiest part of the arms is the triceps.
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Along with pressing exercises, you should include movements that isolate your triceps in various angles and hand positions.
Not sure what to do to banish arm flab for good?
I have you covered.
Tim Liu, C.S.C.S.
Here are my five best strength workouts for flabby arms.
Perform three to four sets of the following exercises.
Workout #1
1.
Tim Liu, C.S.C.S.
Pull your shoulder blades back, then lower the weights with control.
Pushback Pushups (x10 to 15 reps)
Assume a standard pushup position with your feet just outside shoulder-width.
Lower your body with control until your chest is just above the floor.
Tim Liu, C.S.C.S.
Instead of pushing up as you normally would, push yourself back toward your hips while bending your knees.
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Workout #2
1.
Use control as you lower to the starting position before the next rep.6254a4d1642c605c54bf1cab17d50f1e
2.
Tim Liu, C.S.C.S.
Grip the bar and hold it just outside shoulder width.
Unrack it, then lower it with control until the bar touches your chest.
Drive the weight back up, flexing your triceps hard at the top to finish.
Tim Liu, C.S.C.S.
Cable Overhead French Press x12-15 reps
Set up the EZ bar attachment on the bottom of the cable pulley.
Grip the inner part with both hands and put it over your head.
Spin around so that it’s right behind you.
Tim Liu, C.S.C.S.
Bend from the elbows so that your biceps touch your forearms to get a deep tricep stretch.
Once they touch, extend your arms, and flex your triceps hard at the top.
Keep your core tight, and press the weight forward until your arms are fully extended.
Tim Liu, C.S.C.S.
Judo Pushups (x8 to 10 reps)
The judo pushup is an excellent variation of a traditional pushup.
It stretches out your core and improves your shoulder mobility.
Begin by assuming a pushup position.
Tim Liu, C.S.C.S.
Drive your hips up toward the ceiling until you feel a solid stretch in your hamstrings.
Swoop back down toward the ground, leading with your head.
Before your body reaches the ground, push yourself back up, flexing your triceps to finish.
Tim Liu, C.S.C.S.
Grip the handles, then begin extending your elbow fully, flexing your triceps hard at the bottom.
Grab the handle, and perform a bicep curl.
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Workout #4
1.
Tim Liu, C.S.C.S.
Lower the weight with control back to the starting position.
Grip the inner part with both hands, and put it over your head.
Bend from the elbows to where your biceps touch your forearms to get a deep tricep stretch.
Tim Liu, C.S.C.S.
Then, extend your arms, and flex your triceps hard at the top.
Assume a staggered stance with your other arm supporting your bicep.
Cable Bicep Curls (x12 reps)
Attach an EZ attachment or straight bar at the bottom.
Tim Liu, C.S.C.S.
Pick up the bar, and take a few steps back.
Keeping your chest tall, curl the bar up, squeezing your biceps hard at the top.
Lower the bar to the starting position, resisting with the biceps the entire time.
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Workout #5
1.
Landmine Presses (x8 to 10 reps per arm)
Position the barbell inside a landmine attachment.
Assume a staggered stance with one foot forward and one foot back.
Grab the bar, keeping your chest tall and your core tight, then press it forward.
Flex your tricep and shoulder hard at the top, then bring the bar back to the starting position.
Lean slightly forward, and begin lowering yourself down toward the ground.
Once you feel a good triceps stretch, fully extend your arms, flexing your triceps to finish.
