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Arm Exercises for Women Over 50

author image Judy Kilpatrick
For Judy Kilpatrick, gardening is the best mental health therapy of all. Combining her interests in both of these fields, Kilpatrick is a professional flower grower and a practicing, licensed mental health therapist. A graduate of East Carolina University, Kilpatrick writes for national and regional publications.
Arm Exercises for Women Over 50
A mature woman is doing pushups. Photo Credit: michaeljung/iStock/Getty Images

Pushups are effective arm and upper-body exercises that can be performed by women of all ages, including women over 50. If you can't do a toe pushup, you can start with modified pushups on your knees. Triceps kickbacks and body weight dips also exercise your upper arms, with emphasis on the hard-to-reach triceps muscles.

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Push Up to Build Up Your Arms

Women over 50 often put on post-menopausal weight along with losing tone in upper arms from lack of exercise. The triceps muscle is especially prone to slackness in women, leading to that jiggle when you wave. According to the American Council on Exercise, triangle pushups are the most effective type of pushup to tone your triceps muscles. The triangle pushup is performed like a standard pushup, but you put your hands together under your chest with your pointer fingers and thumbs touching.

Dips and Triceps Kickbacks

Body-weight dips are performed by standing in front of a sturdy chair or bench, placing your hands shoulder-width apart on the bench behind you and lowering yourself down to a squat. Come back to starting position and perform repetitions. Triceps kickbacks also work this hard-to-reach muscle. Holding a dumbbell in your right hand, take a lunge position, resting your left hand on your forward left leg. With your right elbow bent, pump the dumbbell back and forth slowly. Use a dumbbell weight that allows you to do 10 to 15 repetitions. Repeat two to four sets on each arm every other day.

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