Top Exercises for Losing Hands Fat

Discover the best exercises to shed hand fat. Get a week-long workout plan and tips to combine moves effectively for optimal results.
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Push-ups

 

Push-ups are a classic bodyweight exercise that engages multiple muscles in the upper body, including the arms. To perform a push-up, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, keeping your elbows tucked close to your body. Push through your palms to return to the starting position. Ensure your body remains in a straight line from head to heels throughout the movement.

Tricep Dips

 

Tricep dips target the muscles at the back of your arms. Sit on the edge of a chair or bench with your hands next to your hips, fingers gripping the edge. Move your hips off the edge and support your weight with your arms. Lower your body by bending your elbows to about 90 degrees, then press back up until your arms are straight. Keep your elbows tight to your body and ensure your movements are slow and controlled.

Bicep Curls

 

Bicep curls are excellent for toning the front of your arms. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with arms fully extended. Keep your elbows close to your torso and curl the weights towards your shoulders, squeezing your biceps at the top. Slowly lower the dumbbells back to the starting position and repeat. Focus on controlled movements and ensure your elbows remain stationary.

Plank to Push-up

 

This exercise combines the core-strengthening benefits of a plank with the arm-engagement of a push-up. Start in a forearm plank position. Transition to a high plank by placing one hand on the ground at a time until both arms are straight. Lower back to the forearm plank in reverse order. Alternate the arm you lead with for each rep. Maintain a firm core to keep your body in a straight line.

Overhead Tricep Extension

 

This exercise is effective for working the triceps. Stand or sit with your feet shoulder-width apart. Hold a dumbbell vertically in both hands and extend your arms over your head. Lower the weight behind your head by bending your elbows, then extend your arms back to the starting position. Keep your elbows close to your head and ensure the movement is slow and controlled.

Bench Press

 

The Bench Press is a compound movement that primarily targets the chest but also effectively engages the triceps and shoulders. Lie flat on a bench with your feet planted on the ground. Hold a barbell with a grip slightly wider than shoulder-width. Lower the barbell to your chest and press it back up until your arms are straight. Ensure your feet, hips, and shoulders stay in contact with the bench and floor for stability.

Side Plank

 

The side plank is excellent for shoulder stability and engages the muscles in your arms effectively. Lie on your side with your legs straight and one forearm directly below your shoulder. Raise your hips to form a straight line from head to feet. Hold this position, maintaining a strong core and ensuring that your body does not sag. Switch sides and repeat.

Hammer Curl

 

Hammer curls tone the arms while promoting balanced muscle growth. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with palms facing your body. Keeping your elbows close to your body, curl the weights up, focusing on engaging the forearms and biceps. Slowly lower the weights back down. This neutral grip allows for a different angle of muscle contraction.

Diamond Push-ups

 

Diamond push-ups are a variation that specifically targets the triceps. Assume a push-up position but place your hands close together under your chest, forming a diamond shape with your fingers. Lower your body while keeping your elbows tucked in, then push back up. This close-grip position increases the intensity on the triceps.

Arm Circles

 

Arm circles are a simple yet effective motion to tone arms. Stand with feet shoulder-width apart and extend your arms straight out to your sides. Make small circular motions with your arms forward for a set time, then reverse. This exercise helps improve endurance and sculpt the shoulders and arms when done regularly.

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How to Combine Exercises for Losing Hands Fat

 

Push-ups and Diamond Push-ups

 

  • Alternate Push-ups with Diamond Push-ups to effectively target different areas of the arms. Begin with a set of standard push-ups to engage multiple muscles, followed by diamond push-ups to focus specifically on the triceps. This combination maximizes upper body strength and endurance.

 

Tricep Dips and Overhead Tricep Extension

 

  • Pair Tricep Dips with Overhead Tricep Extensions for an intense tricep routine. Start with tricep dips to warm up and engage the triceps under bodyweight resistance, then move to the overhead tricep extensions to further challenge the muscles with weights. This combination ensures a comprehensive triceps workout.

 

Bicep Curls and Hammer Curls

 

  • Combine Bicep Curls with Hammer Curls to ensure balanced development of the arm muscles. Begin with bicep curls to focus on the peak of the bicep, followed by hammer curls to engage both the biceps and forearms. This duo promotes better muscle balance and arm toning.

 

Bench Press and Plank to Push-up

 

  • Integrate Bench Press with Plank to Push-up to enhance upper body strength and endurance. Perform bench presses first to engage the chest, shoulders, and triceps, then transition to plank to push-up to maintain core stability and continue arm engagement. This sequence provides a solid upper body workout.

 

Side Plank and Arm Circles

 

  • Complement Side Planks with Arm Circles for a balanced arm and core workout. Start with side planks to establish core stability and arm endurance, then follow up with arm circles to tone and enhance shoulder endurance. This combination is effective for sculpting the arms while stabilizing the core.

 

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Best Week Plan for Losing Hands Fat

Day 1: Arm Strength & Endurance

 

  • Push-ups: 3 sets of 10-15 reps
  • Tricep Dips: 3 sets of 12 reps
  • Bicep Curls: 3 sets of 12 reps
  • Arm Circles: 3 sets of 1 minute each direction

Day 2: Core & Arm Stability

 

  • Plank to Push-up: 3 sets of 10 reps
  • Side Plank: 3 sets - Hold for 30 seconds each side
  • Hammer Curl: 3 sets of 10 reps
  • Diamond Push-ups: 3 sets of 8 reps

Day 3: Upper Body Focus

 

  • Bench Press: 3 sets of 10 reps
  • Overhead Tricep Extension: 3 sets of 12 reps
  • Bicep Curls: 3 sets of 12 reps
  • Push-ups: 3 sets of 15 reps

Day 4: Active Recovery & Light Cardio

 

  • Walking or Jogging: 30 minutes
  • Arm Circles: 3 sets of 1 minute each direction

Day 5: Strength & Endurance

 

  • Push-ups: 3 sets of 15 reps
  • Tricep Dips: 3 sets of 15 reps
  • Hammer Curl: 3 sets of 12 reps
  • Side Plank: 3 sets - Hold for 40 seconds each side

Day 6: Mixed Routine

 

  • Plank to Push-up: 3 sets of 10 reps
  • Overhead Tricep Extension: 3 sets of 12 reps
  • Diamond Push-ups: 3 sets of 8 reps
  • Arm Circles: 3 sets of 1 minute each direction

Day 7: Rest & Relaxation

 

  • Gentle Stretching: full body, focusing on arms and shoulders
  • Light Yoga: 20-30 minutes to promote recovery

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