In fact, loose upper arms can be a common problem in women, as well as in some men. Also, it tends to occur more as we age. Of course, there is actually any problem that you are not able to solve, particularly if it is related to your physical form. Hence, you can try to bring in line your arm muscles by tightening this area. In other words, if you want to tighten your loose upper arms, it is essential to form your triceps muscle.
Here are 5 easy and effective exercises, also information how to prepare yourself, and at least, get tight and fit arms:
- Triceps dips
First of all, you should slide your butt off the front of the bench and your legs should be extended out in front of you.
Next, your arms should be straightened, and your elbows slightly bended for keeping tension on your triceps and off your elbow joints.
Then, your hands should be shoulder-width apart on a secured bench or stable chair.
After that, your elbows should be slowly bended for lowering your body toward the floor till your elbows are positioned at a 90-degree angle. Don’t forget to keep your back close to the bench.
Also, you should press down into the bench to straighten your elbows, and return to the starting position once you reach the bottom of the movement. In addition, this actually completes one rep.
Make sure you keep your shoulders down when you lower and raise your body. Also, in order to modify this exercise you can bend your legs.
- Push up
The first thing you should do is to stay in the push-up position on your toes and your hands should be placed directly under your shoulders. Keep in mind your body should be positioned as straight as possible, so that you maintain the neutral head alignment.
Next, you should let your elbows break as you lower your body toward the floor. However, you should don’t let it to touch and also keep your body as straight as possible. Moreover, your elbows should be pointing rearward, also, bent about 90 degrees, at the bottom position.
Then, you should press back up through your hands to full arm extension.
This should be repeated for the required reps number.
- Triceps dumbbell kickback
Firstly, you should start with a dumbbell in each hand. Also, your palms should face your torso. Your back should be kept straight and your knees should be slightly bended and also bend forward at the waist.
Furthermore, your torso should be positioned parallel to the floor and your head should be kept up. Keep in mind your upper arms should be close to your torso as well as positioned parallel to the floor. Also, as you hold the weights your forearms should be pointed towards the floor. Make sure to form a 90-degree angle between your forearm and upper arm.
As keeping your upper arms stationary, you should breathe out and use your triceps to raise the weights until your arm is completely extended. Concentrate on moving your forearm.
You should inhale by slowly lowering the dumbbells back down to the starting position after a small break at the top contraction.
- Extension of triceps
At first, you should stand up with a dumbbell held by both hands. Also, your feet should be separated about shoulder width from each other. In order to grab the dumbbell and raise it over your head until both your arms are completely extended you should slowly use both hands.
Moreover, the resistance should be resting in your hand palms with your thumbs around it, while the palm of your hands should be facing up towards the ceiling.
Your upper arms should be kept close to your head and elbows in and perpendicular to the floor, also in a semicircular motion behind your head you should lower the resistance till your forearms touch your biceps.
Note: Your upper arms should remain stationary and you should just move your forearms. While performing this step you should inhale.
By using the triceps to raise the dumbbell you should return to the starting position and breathe out while performing this step.
The recommended amount of reps should be repeated.
- Bent over barbell row
You should hold a barbell with your palms facing down, and also your knees should be slightly bended and your torso brought forward, by bending at the waist, while keeping your back straight until it is positioned parallel to the floor.
Note: Keep your head up. Also, the barbell should hang directly in front of you and your arms hang perpendicular to the floor and your torso.
Then, while keeping your torso stationary breathe out and lift the barbell to you. Your elbows should be kept close to your body and your forearms should be only used in order to hold the weight. Squeeze your back muscles and hold for a short break at the top contracted position.
At least, breathe in and slowly lower your barbell back to the starting position.