How to Get Rid of Arm Flab


Arm flab is a common appearance issue mainly among women, although men can be sensitive with it too. Tricep exercises can help get rid of it by creating more definition and toning of the triceps. But in getting rid of arm flab, not all tricep exercises are as effective as others.

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 is 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 geometric.

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.

Two Other Exercises Worth Doing 

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.

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