Impressively developed arms are undoubtedly one of the biggest fitness dreams for most men and women. For this reason, working out your biceps and triceps at the gym is almost always a challenge.
To effectively target these attractive muscle groups, we’ll show you five simple exercises that will help you build stronger arms.
Flabby arms are one of the most common problems many women face. Since there are no unsolvable problems when it comes to fitness, and arms can be toned, you just need to work the muscles in this area properly.
In order to tighten your arm, the triceps muscle must be trained, and as soon as the triceps are trained, the loose skin will align with the arm muscles and reduce in appearance.
Below we present the best exercises to tone flabby arms.
1. Push-ups
Get on the floor in a push-up position, stand on the balls of your feet, and keep your body aligned with your head, hands under your shoulders. Then, bend your elbows to lower them close to the floor, before bending them back 90 degrees in the bottom position
Remember that your body should always remain straight and that, when pressing upwards, your arms should be fully extended.
2. Triceps push-ups
First, slide your buttocks off the front of the bench while extending your legs in front of your body, keeping your arms straight. Then, hold the bench with your hands shoulder-width apart.
Next, lower your body and bend your elbows at a 90-degree angle, keeping your back close to the bench. Then, as your body touches the floor, straighten your arms and return to the primary position. Remember to keep your shoulders down the entire time.
3. Dumbbell bench press
Place your left knee and the palm of your left hand on a bench. Grab a dumbbell with your right arm and fully extend it. Keep your body straight.
Then, raise the dumbbell until it forms a 90-degree angle with your arm. Return to the starting position. Do 10 repetitions and then switch sides.
4. Dumbbell triceps extension
First, stand with a dumbbell in each hand and keep your feet shoulder-width apart. Then, raise the dumbbells above your head until both arms are fully extended.
It’s important to keep your palms facing upward, and at this point, you should feel resistance. Remember, this is your starting position.
The next step is to lower the dumbbells in a semicircular motion behind your head until your forearms touch your biceps. You should then keep your upper arms close to your head, with your elbows tucked in and perpendicular to the floor.
So, as you do this exercise, remember to move only your forearms and keep your upper arms static. Inhale at this point. Then, use your triceps to lift the dumbbell and return to the starting position. Exhale.
5. Dumbbell Triceps Kickback
First, bend your knees slightly, palms down, holding a dumbbell in each hand, then bend at the waist to lean your body forward, but keep your back straight.
Next, without moving your forearms, bring the dumbbells back, trying to keep your arms straight as you perform the movement.
