Flabby arms are a symptom of several things in our body, including lack of strength, lack of training, and excess body fat in the arm area.
When we have flabby arms, it looks quite bad if we are without clothes, since it gives a pretty bad image to take off the shirt if you have a flabby arm, especially if you are a man, since in a man it is normal to have muscle mass in the arm.
On the other hand, having muscular arms makes you have a very good aesthetic, allowing you to proudly wear tank tops and be able to take off the shirt without having any kind of embarrassment.
A good reason to do exercises to avoid flabby arms is that it is not only for aesthetics, but also for strength, since toned and large arms will always equate to stronger arms, which is what we all want, whether you are a man or a woman.
The exercises that I am going to propose are simple to perform, they are quite effective and I have focused on offering you what is important and what works, removing superfluous exercises such as exercises with pulleys and things that are useless. All this as always, from the sports section of doncomos.com.
What You Need
- A tracksuit.
- A few weights or being able to go to the gym.
- Basic strength enough to be able to do push-ups.
- Enough basic strength to be able to do pull-ups.
- Willpower and willingness to work hard.
- French Press:
The arm is divided into three parts, biceps, triceps, and forearm. People only focus on the biceps, not realizing that the triceps is the largest part of the arm and that it needs to be worked as well. Forget aboutthe triceps bars and switch to the French press, to perform it take a Z bar (the one that is half curved), lie down on a bench and raise the bar as if you were going to do a bench press. Now you should move your forearms towards your head, so that the triceps is fully stretched and go down to the head without moving the triceps until the movement is complete.
Pull-ups are not only a good exercise for your back, but they are also very good for both your biceps and forearms. What you have to do is hang from a bar, and then go all the way up and down all the way down, without helping yourself with your legs and dropping all the way down. You will see how doing this exercise will make the flaccidity of the arm disappear.
- Biceps curl:
The gym’s favorite biceps exercise could not be missing, that is, the biceps curl with a Z bar. We are going to perform the bicep curl by taking the Z bar standing up and going up to the top, without arching the back and without moving the elbow too much. This exercise is good for your biceps and forearm, as long as you do the right technique and don’t put too much weight on too soon.
The deadlift is one of the best exercises of all the exercises for the gym, as it works for the leg, it serves for the back, it serves for the trapezius and of course it serves for the forearm. Do the deadlift at low repetitions, with a lot of weight, but with a correct technique, that is, without arching the back, going up in a controlled way and using the gluteus to raise correctly.
I’ve put this exercise for people who don’t have the money to go to the gym and want to do an arm in some way and can’t do the French press. If you do pull-ups, you will strengthen the biceps and forearm and with push-ups you will strengthen the triceps. These push-ups that I’m going to send you are a bit special, since I’m going to ask you to bring your arms together a little more than normal, since the closer your arms are in push-ups, the more you’re going to pull the triceps and the less you’re going to use your chest and shoulder. (We recommend this article: How to Slim Your Shoulders)
Do three sets of this exercise to muscle failure a couple of times a week and you’ll see how your arm improves (if you also do pull-ups obviously).
- Also, diet: People at my gym say muscle is built in the kitchen, not in the gym. What they mean is that if you want to be really well, you must take into account that you must also control your diet, because if you do not control your diet properly, you will gain fat, which will make it so that no matter how much you train, your arms are flabby and you will not have the expected results, since fat is on top of the muscle mass you have created. Avoid foods like refined sugar, trans fats, and alcohol, as they don’t add anything.