That unsightly flab that can accumulate on – and sag down from – our upper arms may sometimes feel like the bane of our existence. Many people who try to exercise their triceps wind up frustrated that the fat does not diminish as much as they wish it to, as it can be quite stubborn.
The key to getting rid of upper arm fat is to view fat loss as an all-over process. You can’t just target the fat in one specific area – it generally does not work that way. When you work to improve the health and fitness of your body as a whole, adding tricep exercises can be a lot more effective.
First, take a look at your diet. If you are still eating processed foods, now is the time to stop. These foods contain chemicals that can mess with your metabolism – not to mention the functioning of your entire body. Instead, eat whole, natural foods, including a variety of fruits, veggies, proteins and healthy fats.
As far as exercise, cardio is key. An aerobic workout gets your heart pumping and boosts your body’s ability to burn fat. Adding resistance training into the mix is also important, as it helps you to maintain strength and build muscle mass, and also helps diminish fat stores.
Once you’ve adopted a whole-body approach to health and fitness, try the following three tricep exercises, to tackle those upper arms.
Modified planks
Begin in a standard plank position, supporting your elongated body with your elbows. Keeping your abdominal muscles taut, switch to supporting your body with your hands instead of your elbows. Slowly move back down until your elbows are again on the floor. Repeat five to ten times, working your way up to more repetitions as you gain strength.
Push-up arm circles
Move into this exercise as if you were about to do a traditional push-up. Instead, lift one hand off the floor and slowly move your arm in clockwise circles, switching to counterclockwise after about 20 seconds.
Lower your hand and repeat on the other side. Repeat five times per side, working up to more repetitions as you feel comfortable. If you begin to slide out of the pushup position, take a break and try again later.
Tricep lifts
For this exercise, you will need a set of dumbbells. Start off with a low weight – three to five pounds is a good starting place for most, and work your way up, making sure not to strain yourself. Stand up straight with your knees slightly bent, your feet shoulder width apart, and a dumbbell in each hand.
Keeping your upper arms at your sides, raise your forearms until they are pointing outwards, palms down as you hold the dumbbells. Then, inhale and extend both of your arms forward until they point straight ahead.
Bring them down slowly as you exhale, stopping when your upper arms are at your sides and your forearms are still pointing outwards. Repeat 10 to 15 times, working your way up as you gain strength.
-The Alternative Daily
