Gravity is to blame for your flabby arms. The triceps area is where your upper arm flab is most evident, but you must exercise the biceps as well if you want to get rid of your flab. The best exercises for toning your arms and getting rid of upper arm flab are ones that focus on your triceps and biceps.
Overhead Triceps Extensions
Stand up straight with your knees slightly bent and your feet about shoulder-width apart. Hold a dumbbell in one hand above your head with your arm fully extended. Place your other hand on your elbow to support your arm. Bend your arm at the elbow and lower the dumbbell behind your head. Extend your arm and lift the dumbbell back up above your head. Keep your upper arm still and lift using your triceps. Repeat several times and switch arms.
French Presses
Lie on your back on a workout bench with a set of dumbbells, one in each hand. Hold the dumbbells close together above your chest with your palms facing inward. Keep your shoulders locked in place and bend at the elbows as you slowly lower the dumbbells down to the sides of your head. Slowly extend your arms, lifting the dumbbells back up above your chest. Use your biceps and triceps to lift the dumbbells. Repeat the exercise several times and rest briefly in between sets.
Triceps Kickbacks
Stand next to an exercise bench with your inside leg and hand on the bench and your other foot on the floor. Grab a dumbbell with your other hand and raise your elbow to your body so that your upper arm is parallel to the floor. Extend your lower arm by bending at the elbow, lifting the dumbbell upward toward your back until your entire arm is parallel to the floor. Slowly lower the dumbbell again. Repeat the motion several times using your triceps to lift the dumbbell. After several repetitions, reverse your position and repeat the exercise with the other arm.
Pushups
One of the best exercises for toning both your biceps and triceps at the same time is pushups. Lie face down on the floor with your hands palm down close to the shoulders. Slow lift yourself upward while keeping your back and legs straight. Your legs should be together as you are balanced on your toes. Lift your body up until your arms are almost fully extended. Then slowly lower yourself back down until your chest almost touches the floor. Repeat the exercise several times focusing on using your arms and chest. Diamond pushups are another type hat utilizes the triceps and biceps. It is the same as the standard pushup except your hands should be together directly under your chest. Your thumbs and index fingers should be touching, forming a diamond shape in between your hands.
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