A lot of people suffer from what I call chicken wings. You may be suffering from chicken wings if you wave at a friend goodbye and your fat on your upper arm waves at a different pace than the rest of your arm. You may be suffering from chicken wings if you refuse to wear sleeveless shirts or a bathing suit without a cover up. You may be suffering from chicken wings if your ashamed of your arms.
Well its’ time to take off that cover up and bust out those muscle shirts because the following exercises are going to blast that fat on those flabby arms. The three muscles that we will focus on are triceps (the back of our arms), the biceps (the front of our arms), and our deltoids (shoulders).
The first exercise to perform is a cobra pushup. (a) Laying on your stomach, place your palms down by your sides, slightly lower than your chest. (b) Push upwards, keeping your pelvis to the floor, elbows tight to the body, and fully extend your arms. (c) Hold for 2 seconds then drop back down to starting position. Complete 12- 15 reps and 2-3 rounds.
Second exercise a single arm row to a triceps kickback. Stand in a partial lunge with left leg in front, slightly bent, and right leg straight. Keep feet flat on floor. Rest left elbow on left thigh for support. (b)With weight in right hand, bend right elbow up to side of waist by squeezing your back muscles. Keep chest facing floor and a flat back by tightening your abdominal muscles. (c) Straighten right arm backwards to a kickback position. Then go back to starting position and repeat. Complete 15-20 reps and 2-3 rounds on each side.
The third exercise is a bicep curl to shoulder press. (a) Stand with feet shoulder width apart, arms by you side holding dumbbells, with palms facing away from your body. (b) Keeping your elbows tight to your sides, curl dumbbells upwards performing a bicep curls. (c) Twist the wrists so that palms face each other and press overhead. (d) Bring dumbbells back down to sides the same way you brought them up. Repeat. Do 12-15 reps of 2-3 sets.
The fourth exercise is a shoulder bomb. (a) Stand with feet shoulder width apart, dumbbells in your hands by your sides, with palms facing forwards. (b) Bring arms upwards laterally, creating a circle with your arms, making the dumbbells meet above your head. (c) Keeping the dumbbells together lower them anteriorly (in front of face) and then raise them back up above head. (d) Bring arms back down in that circle motion to your sides. Repeat. Complete 5-10 reps and 2-3 sets.
The fifth exercise is an overhead triceps extension. (a) Feet shoulder width apart, bring one dumbbell in each hand over your head, holding with palms facing each other. (b) Without moving the upper part of your arm, hinge at the elbow and bring the dumbbells down towards your ears. (c) Extend arms fully back upwards to that starting position. Repeat steps b and c 12-15 times for 2-3 sets.
You can repeat the exercises above 2-4 times a week. If you do so you can say goodbye to those chicken wings and hello to sexy arms. You may even have someone ask where they can buy tickets to the gun show, who knows.
Make sure to incorporate a healthy diet into your routine as well in order to support proper muscle growth and fat loss in those arms.
Kaley Hallowich NCSF CPT BS MS
Fitness Expert @ Fit therapy of Texas