No More Arm Flab For You – My Dear! Strengthen And Tone Your Triceps


I’m not happy with the shape of my arms! They have become flabby and jiggly in the past few years — YUCK! Can I have my arm flab surgically removed? What else can I do to get these arms in shape before summer?


I hear you loud and clear; along with hundreds of other concerned women. PLEASE, stay away from the knife. There are way too many risks with surgery, not to mention the awful pain and recovery time. How about a less radical, yet effective approach to improve the shape of your arms?

Bat wings, Hi Betty’s, Bar Mitzvah arms, chicken wings and grocery bags. Call them what you will, no woman likes them or wants them. These horrible names for the historical and dreaded arm flab problem can now be removed from your vocabulary!

Tank top and bathing suit season is just around the corner. If you’ve been hiding your arms under long sleeve shirts and sweaters the past six months; I say — enough of that! How about putting a little more effort into those grocery bags you call arms?! Target your shoulders, triceps and biceps, clean up your diet and forget about the plastic surgeon. Show your beautiful arms to the world all year round and be proud!

Most women who are on low-calorie diets and exercise regularly lose weight all over their bodies–not just in one spot. Toning up your arms requires additional resistance training for that area. This means that you need to lift weights that target the biceps which are on the top of the upper arms and the triceps which is the opposing muscle group on the underside of your upper arm. The weight must be heavy enough to overload the muscles so they will grow and develop into toned and shapely muscles. Commit to training these muscle groups three times a week and you will see results. You MUST be willing to do the work!

Target your triceps and biceps, clean up your diet and forget about the plastic surgeon. Love and honor your beautiful triceps! And, no more name calling!

Here are some of my favorite exercises for developing toned and shapely triceps:

Pushups…all kinds! Especially the Diamond Pushup!

3 sets x 8-12 repetitions — Start with 6-8 reps and build from there each week!

Lie down on your mat or the floor. Bring your hands together under the center of your chest. Create a diamond shape with your index fingers and thumbs. Fingers pointing straight ahead. Your elbows will be pointing out to the side.

Extend your elbows and push your body up and away from the floor. Careful not to lock out your elbows. Lower back down until you are 4-6 inches from the floor. Repeat this exercises 10 more times. Just try! You may modify the posture by lowering to your knees. Always keep your belly pulling in to your spine to protect your back. Gaze off the tip of your nose to keep your neck properly aligned.

Triceps Kick Backs

3 sets x 12-20 repititions

Use a flat bench or the back of a chair for this exercise. Stand sideways to the bench. Place your right hand and right knee on the bench. Keep your back flat and your belly in tight to your spine. Gaze off the tip of your nose. Hold a dumbell in the left hand. Raise your elbow so your arm is parallel to the floor. Your elbow should be bent at a right angle. Keep your shoulder joint still while you extend your lower arm back toward your hip. Add a little lift and squeeze of the tricep muscle. Return your dumbell to your shoulder. Repeat this exercise until you can’t do any more. Make sure your weight is heavy enough. The last three reps should be very difficult to perform!

French Presses

Lie flat on a bench. Knees bent and feet flat on the bench. If you are really tall, place your feet on the floor. Hold a dumbell in each hand directly over your chest with the palms facing each other. The dumbells should almost be touching. Keep your elbows locked and don’t let your shoulders move. Bend your elbows until the dumbells are lowered down to either side of your head. Extend and reach your arms toward the ceiling…back to the start position. Repeat until you can’t do any more!

*Increase your weights as the exercises become easier. No More Flabby Arms For You!!!

Related posts: Check out the following workouts – awesome upper body sculpting exercise!





© 2011 Copyright   Allison Stuart Kaplan LLC

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  1. I’m on it!!!! Thanks!

  2. Great advice, Allison, but I am afraid of hurting my neck/shoulder area! These are my weak spots. Maybe I will try doing push up on my kitchen counter. I can also fill a 2 liter water bottle and pretend it’s a small weight. Thanks for all your lovely advice.

  3. Hi Allison!! I’m hoping you can help me with a “proper form” issue I’m a little confused about! Often times I see pictures in fitness articles showing a person demonstrating a “flat bench over head tricep extention” using one dumbell (OR the barbell) and the picture shows the person with the lower back completely arched upward…seeing daylight between lower back and bench! I wish I could post a picture example of what im talking about. I always thought you were supposed to keep your back firmly on the ground? Sorry if this is the wrong place to post this question, but I am hoping you can correct me if I’m wrong about this form of exercise…Thanks :) This has been driving me nuts and your the only one I knew I would get the correct answer from :)


    • Hi Jess – Great question! Great visual! Often times the back will arch on the inhale and extension phase of the exercise. When you begin to exhale and contract, the navel center pulls in and your spine will flatten to the bench for full support. That being said, it’s not unusual to see the back remain arched especially with men. I always suggest to my clients and students to exhale, hug the belly in, which naturally flattens the back – on the concentric phase of the exercise. Hope this helps!

  4. Do you guys actually think the Shake Weight works, I can only go for a minute and a half and I feel the burn. But I want to know if using this will get rid of my Under Arm Flab or did I waste my money?

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