Ask the Trainer: Under-arm Jiggle

Learn how to tone, tighten, and strengthen your arms with these 5 exercises, and say goodbye to underarm "flab"!

Question:  How do I get rid of arm flab and tone my upper arms?

Answer:  Are you tired of your triceps waving goodbye even after you've stopped waving?  One of the most common requests from clients is to find ways to tone their upper arms and get rid of the flabby parts.  In most normal daily activities you don't use your triceps which is why unless you start incorporating exercises to strengthen and tone them that part of your arm will jiggle, even on the skinniest arm.

Here are our Top 5 Exercises to strengthen, tone and tighten your triceps:

  1. Diamond Push Ups- this exercise works the pectoralis major, front deltoid and the long head of the triceps. This looks like a regular pushup except you will touch your thumbs and forefingers together in the shape of a diamond. Remember to keep your hands on the floor directly beneath your chest. If you need to modify, this exercise can be done while on your knees for extra support.

  2. Bench Dips- these work the front deltoids, long head of the tricep, medial head of the tricep and the lateral head of tricep.  Hold the bench with your fingers over the edge and your feet straight in front of you.  Dip down till your elbows are at a 90 degree angle.  Bring your feet in by bending your knees to make the exercise easier.  Elevate one leg at a time to make it more difficult.

  3. Tricep Kickbacks- these work the deltoids and lateral head of the triceps.  Place the same side knee and hand on the bench.  Use your opposite leg for stability.  Lift the weight up and straighten your arm back to full extension.

  4. Dumbbell Skull Crusher- this exercise will work the long head of the triceps, and the medial head of the triceps.  The 2 arm skull crusher is a great move because your arms are also working simultaneously on stabilizing the dumbbells as well as the muscles contracting with the exercise.  Lay flat on a bench and hold the dumbbells straight up with your arms fully extended then bend them at the elbow till the weight is down by your ears.

  5. Curl to Arnold Press- this full upper arm exercise works the biceps, deltoids, triceps, and trapezius. Hold the dumbbells in both arms and hammer style curl them up to your shoulders and then press them straight up.

Check out this video to learn how to do these exercises and get started on building strong, toned arms!

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