When excessive amounts of body fat accumulate on the back of the arms, it's commonly referred to as "flab." To lose the flab on the back of your arms, you must have a balanced diet and exercise. Losing flab consists of decreasing your overall body fat percentage and replacing that lost fat with lean muscle. Specifically, triceps exercises will replace the lost body fat on the back of your arms with the more appealing lean muscle.
Triceps Muscle
The triceps brachii, commonly referred to as triceps, is located on the back of your arm between the shoulder and the elbow. The triceps consists of three heads and makes up an estimated 75% of your arm. The primary role of the triceps brachii muscle is to extend the elbow.
Volume
The muscular endurance resistance training method is more appropriate for exercisers who are trying to eliminate flab. According to the American College of Sports Medicine, muscular endurance can be defined as muscles that are able to perform at a submaximal level for many repetitions or for an extended period of time. This resistance training method consists of a higher range of sets and repetitions, typically 3 to 6 sets of 12 to 25 repetitions. The higher volume of repetitions will promote muscular toning and flab elimination.
Machine Dips
Triceps dip machines have a chair for you to sit in with a back support when performing the exercise. Sit on the seat and fasten the seatbelt across your waist to keep you from moving out of the seat when pushing down on the handles. Sit up straight with your feet flat on the ground and grab the handles on each side of you. Then, push down on the handles until your arms are almost completely extended but your elbows are not locked. Pause for a second and then return to the starting position and perform this exercise for 3 to 4 sets of 15 repetitions.
Single Arm Cable Extension
Stand facing toward the cable machine. Use a reverse grip when grabbing the cable. Keep your arm by your side so the cable, with your palm facing toward your face, is about eye level. Stagger your feet as if you are walking to maintain a solid base and keep your torso upright at all times. Extend your arm straight down and pull the cable with your hand. Do not lock your elbow when extending your arm. Return to the starting position and do this exercise for 3 to 4 sets of 15 repetitions for each arm.
Rope Pushdown
Stand facing the cable machine with your feet staggered and your torso upright. Attach the rope to the pulley and grab each end just above the black knobs at the bottom of the rope. Start with your hands about eye level with your arms to your side. Push down on the rope until your arms are almost completely extended downward without locking your elbows or rocking back and forth. Pause for a second at the bottom and then return to the starting position. Perform this exercise for 3 to 4 sets of 15 repetitions.
Caution
Before beginning a weight loss program, seek guidance from your doctor to make sure you are healthy enough to participate in an exercise program and a diet. Seek professional assistance from a personal trainer so that he or she may be able to teach you how to properly perform these exercises and safely operate the equipment.
References
- Bodybuilding.com: Triceps: Exercises, Anatomy And Tips!
- "Bodybuilding Anatomy"; Nicholas Evans; October 2006
- "Strength Training Anatomy"; Frederic Delavier; September 2001
- ACE GetFit; Triceps Rope Pushdown
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