The Cure for Flabby Arms

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Question: The back of my arms are hanging and loose. My grandkids call it my chicken fat and I am disgusted by it. What exercises can I do to tighten it up? I go to a gym and have equipment to use.
Answer: There are a lot of names for the loose muscle and skin that tends to hang from the back of your arms. Some people have a genetic disposition to accumulate bodyfat there and the problem area gets larger if they gain weight. For most people though, we age and begin to lose muscle mass at a steady rate from age 35 unless we use resistance training to build or maintain it. The triceps get flaccid and loose. Anatomy 101 teaches that the triceps has three insertions. The one referred to as the long head is the one that swings in the breeze.
The easiest and most basic triceps exercise you can do to work the area is the Triceps Pressdown. This works all three heads of the muscle equally.
1) With your elbows at your side bring the bar down to your chest. Drive the bar down until your arms are fully extended. At this point flex your triceps for a moment, then return the bar to chest level. Repeat for three sets of 10 reps with enough resistance that reps 8 through 10 are tough.
2) Follow those with Lying Triceps Extensions. This exercise puts your triceps in a half stretch position because your arm is perpendicular to your torso which stimulates the long head of your triceps more than the pressdowns. Lying on a bench with just a light curl bar using an inside grip extend your arms like you would doing a bench press. Lower the bar to the top of your skull keeping your elbows from flaring out. That’s why this one is also called a skullcrusher. Don’t get sloppy or you may bang your head. Do three sets of 8 to 12 reps.
3) The final exercise is the Overhead Dumbbell Triceps Extension which sounds more complex than it is. Simply sit down with a light dumbbell in your hand and hold it overhead. Lower the dumbbell down to the opposite shoulder drifting just behind your head. What makes this exercise so effective even though it is with a light weight is that your triceps is fully stretched with your arm overhead. As you begin your set you will feel the long head of your triceps working. Do another 3 sets of 10 reps.
These exercises should tighten the muscle effectively and help you get rid of your wigglies.
God bless and keep training,
Daryl

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