Are you tired of dealing with flabby arms? You're not alone. Many women struggle with toning and tightening the arms, and it can be a frustrating journey. But don't worry, I'm here to help. In this blog, I'll share with you five of the best strength workouts for flabby arms that I highly recommend to my clients.
One of the most troublesome areas when it comes to flabby arms is the triceps. It's that jiggly part that many women complain about, and in order to tighten the triceps, you need to focus on getting stronger in your pressing movements. Along with pressing exercises, it's important to incorporate movements that isolate your triceps in various angles and hand positions. And if you want to add some bicep work, you can also include curls in your workouts.
So, without further ado, let's dive into the five best strength workouts for flabby arms. For each exercise, aim to perform three to four sets.
Workout #1
1. Flat Neutral Grip Dumbbell Bench Press (8 to 10 reps) - Lie down flat on your back on a workout bench and hold the dumbbells over your body with your palms facing each other. - Lower the weights with control, getting a solid chest stretch at the bottom, then drive the weights up to flex your triceps and pecs at the top.
2. Pushback Pushups (10 to 15 reps) - Assume a standard pushup position with your feet just outside shoulder-width. - Lower your body with control, then instead of pushing up as usual, push yourself back toward your hips while bending your knees. - Flex your shoulders hard at the end of the movement before returning to the starting position.
3. Rope Triceps Extensions (12 to 15 reps) - Attach a rope to a cable pulley and grip it just above the knobs. - Keep your chest up, slightly lean forward, and pull the rope down with your elbows, tearing it apart at the very bottom while flexing your triceps.
Workout #2
1. Machine Shoulder Press (10 to 12 reps) - Sit on the machine and grip the handles with both hands. - Keep your chest tall and your core tight, then press the weight up, flexing your shoulders and triceps at the top. - Control the lowering motion before starting the next rep.
2. Smith Close Grip Bench Press (8 to 10 reps) - Position a bench under the Smith machine barbell in line with your wrists and shoulders. - Gripping the bar just outside shoulder width, unrack it and lower it with control until it touches your chest. - Drive the weight back up, flexing your triceps hard at the top.
3. Cable Overhead French Press (12 to 15 reps) - Set up the EZ bar attachment on the bottom of the cable pulley. - Grip the inner part with both hands, put it over your head, and bend from the elbows to get a deep tricep stretch. - Extend your arms, flexing your triceps hard at the top.
Workout #3
1. Machine Chest Press (8 to 10 reps) - Sit back into the chest press machine with your arms on the handles. - Press the weight forward until your arms are fully extended, flexing your chest and triceps at the finish. - Lower the weight under control before the next rep.
2. Judo Pushups (8 to 10 reps) - Assume a pushup position and drive your hips up towards the ceiling to feel a stretch in your hamstrings. - Swoop back down, leading with your head, and before reaching the ground, push yourself back up, flexing your triceps to finish.
3. Seated Triceps Extensions (10 to 12 reps) - Sit down at the triceps machine with your elbows resting on the pad. - Grip the handles and extend your elbow fully, flexing your triceps at the bottom before reversing the motion.
4. Bicep Curls (10 to 12 reps) - Sit at the bicep curl machine with your arms fully extended on the pad. - Grab the handle and perform a bicep curl, squeezing your biceps hard at the top before lowering the weight.
Workout #4
1. Single-Arm Kettlebell Press (10 reps per arm) - Hold a kettlebell at shoulder height with the handle resting comfortably across your palm. - Press the weight up, flexing your tricep and shoulders at the top, and lower it with control.
2. EZ Bar French Press (10 reps) - Sit at a workout bench with back support and hold an EZ bar. - Grip the inner part with both hands and put it over your head, getting a deep tricep stretch. - Extend your arms, flexing your triceps hard at the top.
3. One-Arm Cable Triceps Extensions (12 to 15 reps each arm) - Pull out one of the cable pulleys by the knob without any attachment. - Assume a staggered stance with the other arm supporting your bicep. - Bend your elbow until your fist is right behind your head, then fully extend it, flexing hard to finish.
4. Cable Bicep Curls (12 reps) - Attach an EZ attachment or straight bar at the bottom of the cable pulley. - Keeping your chest tall, curl the bar up, squeezing your biceps hard at the top before lowering it.
Workout #5
1. Landmine Presses (8 to 10 reps per arm) - Position the barbell inside a landmine attachment or stick a barbell to a corner of a wall. - Assume a staggered stance and grab the bar, pressing it forward. - Flex your tricep and shoulder hard at the top before returning to the starting position.
2. Machine Assisted Dips (10 reps) - Step onto the platform with a tall chest and lean slightly forward. - Lower yourself down until about parallel, then push yourself back up, squeezing your chest and triceps at the top.
3. Overhead Rope Extensions (12 to 15 reps) - Grip the rope attachment and bring it above and behind your head. - Press forward with your torso, keeping your arms straight, until your biceps touch your forearms. - Fully extend your arms, flexing your triceps to finish.
Now that you have an arsenal of strength workouts for flabby arms, it's time to put them into action. Remember to challenge yourself with the number of reps and sets, and always prioritize proper form to avoid injury. With consistency and dedication, you'll be on your way to achieving toned and tightened arms in no time.
