The 3 Best Exercises To Lose Arm Flab

How To Lose Arm Flab

lose arm flab
Tricep kickbacks will help you lose arm flab.

Arm flab is a common appearance issue mainly among women.  When you lose arm flab it means that you can wave your arm without worrying about the bingo flap. You know, that section of your upper arm that hangs down when you raise it

Tricep exercises can help you lose arm flab by creating more definition and toning of the triceps. But not all exercises are as effective as others.

How To Lose Arm Flab

In a study by the University of Wisconsin, La Crosse, 70 women participants were fitted with electromagnetic electrodes that would record the amount of real-time muscle activity of each exercise that was in a battery meant to work just the triceps.

Triangle Push-Up

What the study found is from all of the exercises, the triangle push-up produced the most activity in triceps. In many aspects, the triangle is similar to other push-up positions, but it’s the placement of the hands that makes this move so effective.

Start by placing your hands directly under your chest. Position the tips of your right and left forefingers together at the top of the triangle with your two thumbs in a straight line with each other to form the bottom line of the triangle shape.

The actual movement can be done from either on your knees or toes. While pulling in your abdominal core muscles and keeping your back in a straight line from your shoulders to your butt (if on your knees) or heels (if on your toes), lower yourself down as far as you can go, pause and push yourself back up to the starting position.

Free Report: 10 Muscle Toning Mistakes Women Make
Two Other Exercises To Add To Your Workout

The study also found that tricep kickbacks and dips produced almost as much activity as the triangle push-up, so these two exercises should also be added to your arm flab exercise repertoire, if nothing else for variety.

Tricep Kickbacks

Start by standing or leaning over a bench with a dumbbell in your dominant hand. If standing, place your opposite foot forward. When leaning on a bench hold on with your opposite hand.

If standing, lean forward by bending at the hips and while bending at the elbow, lift the dumbbell straight up. Once your upper arm is parallel with the floor, move your forearm back and up until it is almost in line with your upper arm. Pause and return to the starting position.


As a word of caution, dips place a large amount of stress on the shoulders. So if they are an issue for you, proceed doing dips with extreme caution or consider not doing them at all.

If you decide to perform dips, start by sitting on a chair or bench with your legs straight and in front of you. Now, while grabbing the edge of the chair or bench, move forward slightly until your body is off the surface and you are supported only by your hands and arms. Slowly bend your arms at the elbows until your elbows are at a 90-degree angle. Once at the bottom of the move, pause and push yourself back up to the starting position.

Less Effective Exercises

Another outcome from the study found some other commonly performed tricep exercises, such as extensions (both the standard extension and lying barbell), push-downs and the close-grip bench press were less effective at getting rid of arm flab than the triangle push-up, kickback and dip. While still effective, they produced less activity than the other three exercises.

Triangle push-ups, kickbacks and dips are tricep exercises that will minimize arm flab to give you a more tone and definition to the bottom of your upper arms.

Free Report:  10  Muscle Toning Mistakes Women Make

The benefits of toning your arms are many.  Apart from the fact that you can rock a tank top, a sun dress, or a short-sleeved shirt with confidence,  any arm toning exercise you perform will strengthen your back, shoulder, and core muscles as well. You’ll have better posture and you’ll feel more confident.

When women try to tone muscle they often end up making a variety of mistakes that make the job of muscle toning much harder than it needs to be.  Download my free report, 10 Muscle Toning Mistakes Women Make  to help you lose arm flab and get the results you want.

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