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Get rid of Flabby arms – Bodyweight exercise to Tone Arms

Updated on January 22, 2010
tone those arms :)
tone those arms :)

Get rid of Flabby arms – Bodyweight exercise to Tone Arms

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.

Close grip pushup , you can even move your hands closer
Close grip pushup , you can even move your hands closer
walk like a bear , talk like a
walk like a bear , talk like a
walk like a crab, talk like a crab, something like a crab
walk like a crab, talk like a crab, something like a crab

Tricep Pushups – Close Hand Compound Exercise

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 you're you're 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


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.

Tricep dip off chair
Tricep dip off chair
beat up your mattress
beat up your mattress

Tricep Dips - Toning 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.


  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.


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    • Pinkchic18 profile image

      Sarah Carlsley 

      6 years ago from Minnesota

      These are awesome tips! I will try some of these at the gym tonight! Probably not the crab crawl though, I will save that one for at home ;)

    • stars439 profile image


      9 years ago from Louisiana, The Magnolia and Pelican State.

      great exercise.

    • expectus profile imageAUTHOR


      9 years ago from Land Downunder

      Its hard to target that area directly but I would believe any sort of rear deltoids work would help ,as well as rowing.

      The main thing is to use a combination of strength exercise and cardio to help burn as much fat as possible, even though we have area's we are prone to store fat its almost impossible to spot reduce.

    • profile image


      9 years ago

      I need to tone my back. I have back rolls, especially behind my shoulders. What can I do?

    • expectus profile imageAUTHOR


      9 years ago from Land Downunder

      that's great Darcy30:) they are one of the best exercises for triceps

    • Darcy30 profile image


      9 years ago from Atlanta

      I can feel the burn with the Tricep-dips...It's a good feeling.

    • expectus profile imageAUTHOR


      9 years ago from Land Downunder

      thanks for the nice comments wesleycox and bayareagreatthing, was happy to make the hub:)

    • bayareagreatthing profile image


      9 years ago from Bay Area California

      Awesome! Thanks for answering my question :) these are great exercises.

    • wesleycox profile image


      9 years ago from Back in Texas, at least until August 2012

      These are good exercises Expectus. They will all do a fantastic job of toning your arms.


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