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The Complete Guide to Getting Rid of Flabby Arms

Flabby arms can be the bane of your existence. If you’re struggling to find a workout that will help you tone your triceps and build strength to lift those heavy groceries, you’ve come to the right place.



How to get rid of flabby arms

Flabby arms are a common problem that many people face. It is a problem that can be solved with the right knowledge and tools. The first step in getting rid of flabby arms is to identify the cause. There are many causes of flabby arms, but it is important to know what they are and how to solve them.

The second step in getting rid of flabby arms is to start exercising your muscles by doing exercises that target your arm muscles specifically. Many exercises can help you get rid of flabby arms, but it is important to find out which ones work best for you.

In this comprehensive guide, you will learn how to solve the problem of flabby arms, and also how to start exercising your arm muscles by doing specific exercises.

How to Identify Flabby Arms and What Causes Them

How to identify flabby arms is by looking for sagging skin on the upper arm that moves when you flex your biceps muscle.

Some people find that they have flabby arms or loose skin on the upper arm. This can happen for a variety of reasons, including weight loss or gain, ageing, and pregnancy.


What are the best exercises to correct flabby arms?

If you’re looking for the best exercises to correct flabby arms, you’re not alone. It’s a common complaint among many women, and it’s frustrating. The good news is that these 7 effective exercises can help get rid of the excess skin on your arms.


Push-ups are the perfect exercise to tone down your arms. One of the common arm problems women experience is “too much upper arm muscle.” Push-ups will provide a challenge for all the muscles in your arms, including your biceps and triceps. Don’t be discouraged if you can’t do push-ups on your toes, you can modify them by doing them on your knees instead.

Push-ups gif

To do push up, start b standing with your feet shoulder-width apart and hands on the ground. Keep your back straight, but bend your elbows and lower them to the ground until they are about at a 45-degree angle. Stop just before you touch the ground and push yourself back up.

Biceps curl

The biceps curl is a very popular exercise that helps to engage the biceps to move the weight. This is a very good exercise because it works on the arm muscles.

Hammer curls with a dumbbell

To do the biceps curl, a person grabs dumbbells with both hands and then slowly starts to curl the weights towards their chest.

Triceps kickbacks

Triceps kickbacks are a good exercise to tone the arms and make them less flabby. It targets the triceps muscle more than other arm exercises and is also a compound exercise which means that it also works other muscles such as the shoulders and chest.

Triceps kickback is one of the best exercises for your triceps so it’s important to know how to do it properly.

Triceps extension

First, stand with your knees bent and lean slightly forward. Hold onto two dumbbells, one in each hand, and make sure that you are keeping a straight back. Now bend your arm holding the dumbbell by 90 degrees so that your

Engage your core and triceps, and hinge at the elbow. With the dumbbell in your right hand, you should start by straightening your arm. Straighten it before pausing. Once paused, lower and repeat on the other side.

Chair dips

Chair dips are a surprisingly effective arm exercise that targets the triceps muscle. The arms, shoulders and chest muscles are all strengthened with this movement, but the triceps get most of the work. Chair dips can be done anywhere with minimal equipment, as they require only a chair, so you can do them at home or the office.

Chair dips

To do chair dips, move your torso forward off the chair with your arms extended. Your buttocks should hover above the floor and your knees should be slightly bent. Your heels should touch the floor in front of your knees as you gently move your body downwards and back, hovering over each arm at a 90-degree angle.

The triceps extension

The triceps extension is a great exercise for toning the back of your arms. This exercise strengthens all three heads of the triceps muscle, which are located on the back of your arm and above your elbow. It’s important to use proper form and control so you don’t put too much pressure on your elbow joint because this could lead to injury.

To do the triceps extension, lie on a bench and hold a dumbbell in each hand. Extend your arms above your head and lift them until the dumbbells are in line with your shoulders. Then lower the dumbbells to shoulder level.

The overhead press

The overhead press is a weight training exercise in which weight is lifted from shoulder height to an overhead position. It mainly uses the triceps and deltoids. The overhead press is good for toning the arms and building strength in the shoulders and upper back.

The reverse fly

If you’re looking for one more exercise you can add to your routine, the reverse fly can be a good addition. This move targets your triceps, which are important for building upper arm muscle and reducing fat in the arms.

To do the reverse fly, stand with your feet shoulder-width apart while holding the dumbbells at your sides at the top of the movement. Press your hips back in a hinge motion, while bringing your chest forward and leaning so that your upper body is almost parallel to the ground.


Allow the weights to hang straight down with your palms facing each of your hands while simultaneously tightening your core and keeping a flat back. Afterwards, you should bend your knees while lifting both of your arms to the sides.

Pull your shoulders up as you exhale, keeping your arms in front of you. Inhale and Slowly lower the weights to the starting position.

The Workout

If you want to tone your arms, it’s important to do high reps with lighter weights. If you’re wondering how to put the above exercise into an effective workout routine, this is what we recommend.

Pick any 4 of the following exercises and do 3 sets. Aim for 12-15 reps per set or until you can’t do any more.

Warm up properly before you begin any exercise.

Tips to Prevent Flab from Forming on Your Arm

-You should consume foods that are high in protein and low in sugar.


-Drink plenty of water and exercise regularly.

-Do not eat more than you burn/break

Bottom line

Fitness is a serious concern for many. The trend of no-excuses workouts is on the rise, and with it comes the need for knowledgeable professionals to help clients fulfil their fitness goals. But what about people who are looking to get rid of that flabby arm fat? Well, there are many ways to do it, but this article concludes that the best way is to do exercises that target the arm and the upper back.

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How To Bench Press: The Ultimate Guide To Proper Form.

The bench press is one of the most powerful compound exercises but is dangerous when done incorrectly.



Few exercises are more popular within the gym than the bench press. This movement is often seen as a benchmark for overall strength and, when performed correctly, can be an excellent way to target the chest, shoulders, and triceps.

However, as with any other exercise, there are proper techniques that should be followed to reduce the risk of injury and maximize results. The bench press has many variants, most of which are similar in structure and execution.

The two most common are the decline bench press and the incline bench press. In this article, we will explore how to bench press in the correct form. Sounds exciting huh!

What is the bench press?

The bench press is a weightlifting exercise that primarily targets the pectorals, or chest muscles. It is one of the three powerlifting exercises, along with the squat and deadlift. To perform the bench press, you must first lie down on your back on a weight bench, then press a weight upwards with your arms until your elbows are fully extended.

How to set up and do the bench press

It can be tricky to set up correctly to ensure you are getting the most out of the exercise. Here is a step-by-step guide on how to set up the bench press and its correct execution.


1. Lie down on the bench and place your feet flat on the ground.

2. Position your hands slightly wider than shoulder-width apart on the barbell.

3. Lift the barbell off the rack and hold it above your chest with your arms straight.

4. Lower the barbell to your chest by bending your elbows.

5. Push the barbell back to the starting position by extending your elbows.


The upward motion of the bench press

The upward motion of the bench press is the most important part of the lift, as this is when the weight is moved from the chest to the shoulders. It forcefully push the weight from your chest till your arms are straight while squeezing every muscle involve . Focusing on this motion will help you to lift more weight and improve your strength.

The upward motion of the bench press

The downward motion of the bench press should be slow and controlled. You should use your chest muscles to push the weight down, and stop when your elbows reach 90 degrees. Do not let the weight fall on your chest, as this can lead to injuries.

Common mistakes and how to fix them

like any other exercise, there are a few things you can do to make sure you’re getting the most out of your bench press and avoiding common mistakes.

Here are four of the most common mistakes people make when doing the bench press:

1. Using too much weight.

This can lead to bad form and put unnecessary stress on your joints. Start with a weight that you can


2. Not using a spotter.

Not using a spotter when doing bench press can lead to serious injury. This is because when you are lifting a weight that is too heavy for you and you cannot complete the lift, the weight will likely fall on your chest, which can cause rib and sternum fractures, or even a heart attack.

A spotter will help to keep the weight under control if you are unable to complete the lift, and will also help to ensure that you are using the correct form when lifting. If you do not have a spotter, it is best to use a weight that is lighter than what you are capable

3. Arching your back.

Many people think that arching their back when doing bench press will make them lift more weight. However, this is not the case. Arching your back can lead to injuries. When you arch your back, you are putting unnecessary stress on your spine. This can cause back pain and even lead to serious injuries.

Instead of arching your back, try to keep your spine in a neutral position. This will help you lift more weight and also prevent injuries.

4. Not keeping your elbows in.

Many people make the mistake of not keeping their elbows in when doing bench presses, which can lead to several problems. First, it can cause the weights to move inward and crush your chest. Second, it can cause the bar to travel in an arc rather than straight up, which puts more stress on your shoulder joints.


To keep your elbows in, think about pushing them toward your navel as you lower the weight. This will help keep the weight moving in a straight line and minimize the strain on your joints.

Bench press variations

There are many bench press variations that can be used to target different areas of the chest and to provide a new challenge.

Decline Bench Press

One variation is the decline bench press, which targets the lower part of the chest. This can be done by lying on the bench with your feet on the floor, and then lowering the weight until your elbows touch your sides.

Incline Bench press

Another variation is the incline bench press, which targets the upper part of the chest. This can be done

Benefits of bench pressing

Bench pressing is one of the best exercises you can do to improve your overall strength and fitness. It works a large number of muscles in your body, including your chest, shoulders, and triceps.


Bench pressing can also help you lose weight. When you bench press, you are working your entire body, so you burn more calories than you would if you were only doing cardio. And because bench pressing increases your strength, you’ll be able to lift heavier weights and burn even more calories.


Now you can feel confident when performing bench press because you know how to execute the movement correctly. Explore the blog for more exercise and workout guides.

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What a beginner should do in the gym.




Technique is key to lifting weights effectively. To get the most out of your weight training regimen, abide by these dos and don’ts.

What do I put on and take with me.

You don’t have to dress in the most up-to-date fitness attire or sneakers to the gym; just make sure your clothes are functional for working out, and unless you’re returning home right after, don’t forget a change of clothes.

The following is a list of necessary gym backpack items:

  • Gym-appropriate training gear .
  • Sweat towel .
  • Gym shoes (sturdy trainers work best; avoid weak canvas shoes)
  • Water bottle .
  • Post-workout snack.

Guidelines for weightlifting

Do the following when lifting weights:

1.Maintain proper hygiene.

2.Observe others’ privacy



4.Set a sensible weight limit when lifting.


6.Lift the recommended amount of weight.

7.Make sure to vary your workouts.

8.Plan your week’s workouts and when you can get to the gym.


9.Bring a friend or meet new ones, and pledge to attend as a group.

10.Familiarize yourself with good gym etiquette.

11.Don’t drop weights.

By acknowledging that you can learn anything and benefit from it, you are already one step ahead if you are reading this.

Here’s an added piece of advice. A solid understanding of nutrition is important if you want to reduce weight.

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How to do inclined bench press for a proper form

How to get the most out of an inclined bench press




If you have made it this far then you deserve to know how to do inclined bench press movements. This will help you clear any doubt as to whether you are doing it correctly or not.

Besides, it is golden to know the exercise you are doing and do it correctly. If you missed the ‘How To Do Flat Bench press’, you can check it out to get the insight.

What is the incline bench press?

This is a variation of regular bench presses. Very effective exercise for the chest muscle group, and it is recommended for individuals who want to target the upper portion (the clavicular head) of the chest muscle group.

The clavicular part is the smaller, upper portion, which originates from the first half of your clavicle. This is what we usually mean by upper chest”. StrengthLog

Your triceps and shoulders are indirectly worked on to give you that amazing physique.

3. Why is the incline bench press important?

The inclined bench press not only adds mass muscle to your upper chest but also helps you build upper body strength. Because it is a compound strength training exercise, it is effective when you want to lose weight and build muscle.

Different muscles are targeted when executing the movements of the inclined bench press. This helps to increase hypertrophy to accelerate muscle gain.


How to do the incline bench press effectively

Using an incline bench, lie back and place your hands just wider than shoulder-width apart. Feet flat on the floor. The bench should be at a 45-degree angle.

Completing the movement: Slowly lower the weight and touch slightly below your collarbone. Inhale on the way down. Without a pause at the bottom
exhale and force the weight to the starting position. You should feel your chest muscles flexing.

The incline bench press: Tips and tricks

Add to your chest workout routine. If you have excluded this exercise from your chest workout, you now know the reason why you should be doing it regularly.

Avoid injury by learning the proper technique. Your goals may be curtailed if you hurt yourself. Therefore go by the information given and make sure to do it the right way.

Don’t lift more than you can. The quickest and smartest thing to do as a newbie to a gym is to know how many weights you can lift in each exercise. Mostly, you will see the weight on the plates. Take note of how much you can lift.


To wrap things up

If you have followed the instructions given, I am sure you have had a successful execution of the inclined bench press. We have more on all of the exercises you have in your workout plan. Come back for more and leave your comment after the experience.

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