It is very common to have flabby arms as the upper back part of your arm is your triceps and is responsible for your ¾ of your arm. This is why even if you have nice toned biceps lagging tricep muscles can be instantly recognizable.

The triceps are also a very common place to store fat and as you get older you have to work much harder to keep your triceps trim and toned. There are many exercises you can do to tone up your triceps and many of them don’t require any equipment or weights. You can use different things around your house to perform your arm toning exercises.

Apart from exercises changing your eating habits can go along way to reducing arm flab, and if bodyweight exercises are not enough using heavy weights are great at building your triceps up.

Tricep pushups are very similar to regular pushups but instead of having your arms spread at around shoulder width apart you bring them closer in. The closer you bring your hands together on the floor the more it activates the muscles in the triceps. You will notice your hands start to make a triangle shape.

Basic Steps

1. Lie down on a stable piece of floor , and assume the regular pushup position.
2. You can choose your hand position now or you may find it easier to move them closer in when your in the pushup position.
3. Push your self up while keeping your back straight , don’t let your pelvic region to sink towards the ground. (do them from your toes or your knee’s if you need a bit of help)
4. Push yourself up to a full extension ( not to the point of locking your joints though)
5. Slowly drop back down, doing this in a more controlled manner helps to activate slow twitch muscle fibers and gives you a more strenuous workout. Burn those flabby arms away.

Repetitions – 8 - 12

Advanced

If you need more of a challenge have your legs elevated higher up like on your bed or table, or you can use a Swiss ball.

Crab Walks , Bear Walks for Triceps

Assume the position of bear or a crab whichever you prefer and walk around the house or backyard focusing on your triceps. There are a few different ways to do this exercise and they are

1. Sit on the ground with your feet spread at about shoulder width apart , place your arms behind you and when your ready to start , push yourself up and start to crawl like a crab. Remember to keep your abs and buttocks tight.
2. A regular bear crawl is also a great workout for your arms and the act of walking on all fours can be a tough cardio workout as well.
3. Changing the hand positions can also help to emphasize the triceps and get rid of flabby arms.

Great compound exercises to work all of your tricep muscles as well as working upper chest and shoulder muscles. You will need a bench , chair or the edge of your bed to perform this exercise. Great exercise to get rid of flabby arms and really tone up your arm muscles.

Steps

1. Sit on your Chair or Edge of your bed
2. Place your arms either side of your body , place hands in a comfortable stable position
3. Lift up onto your hands and bring your body forward
4. Bend your elbows and let yourself dip down , no lower than 90 degree’s to avoid joint pain in the shoulders.
5. Keep your arms close to your body and push back up until your arms are vertical.

Number of Repetitions – 10 -15

Shadow Boxing your Mattress - Strengthen arms and tone your arms

This exercise is a little unusual but it’s great for building up strength in you arms and getting rid of flabby arms. The first thing you will need to do is setup your mattress against the wall or a pillow against an old couch. Anything soft you can punch really J and preferably not your brother.

1. Before punching your mattress or bean bag (whatever your using ) make sure to keep your wrist straight and inline with your arms, Don’t bend them at all.
2. Look at where you will strike the mattress and strike it and instead of pulling back quickly after the punch, press your fist into the mattress and push against it with force for about 3-5 seconds.
3. Pull your fist back and repeat with the other arm.

This exercise may sound weird but it is very popular among boxers who are looking to develop arm strength usually with a bag or special wall bag. You can also throw in some shadow boxing for some added cardio and fat burning.