1. Tricep Push-Ups
I know what you’re thinking because it’s the same thing I’m thinking: Pushups? Ugh. No thank you. I haven’t done a push up since 7th grade P.E. and to be honest, I don’t need to revisit those memories. But because I need to wear a sleeveless dress to my friend’s wedding in a couple of months, something has to be done about my friggin’ flabby arms. So here goes:
- Bend your elbows and move your body as close to the floor as possible.
- Pause, and then push your body up.
- Repeat 10 times.
Studies have shown that this is the single best exercise you can do to strengthen the upper arms.
2. Shoulder Press
This sounds easier than a push-up but it really isn’t. A shoulder press is kind of like a dumbbell press, an overheard press or a military press. If you still don’t know what I’m talking about (don’t worry because I don’t either), here’s what you need to do:
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Bend elbows, bringing hands to shoulders, palms facing forward.
- Press weights straight overhead, keeping shoulders down; lower weights back to shoulders.
Do 20 reps.
3. Deltoid Press
Oh, you thought this was going to be easy, huh? Honey, those chicken wings aren’t going to flap away themselves. Another effective way to get rid of our arm flabs is doing deltoid presses. While the shoulder press focuses primarily on two portions of the deltoids, or shoulders, it also works a plethora of other muscles. Your trapezius, triceps and rotary cuff muscles all have to work in conjunction with your shoulders for this exercise to be done.
- Stand with feet hip-width apart, knees slightly bent. …
- Hold dumbbells down beside your body, palms facing your thighs.
- Raise your arms out to the side into a “T” position until they reach shoulder level.
Return to starting position and repeat 10-15 times.