Top Exercises for Losing Upper Arms Fat

Discover the best exercises to lose upper arm fat. Get expert tips and a week-long workout plan to tone your arms effectively and boost confidence.
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Push-Ups

 

Push-ups are a classic exercise that works the chest, shoulders, and 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 at a 45-degree angle. Push back up to the start position. Engage your core throughout the movement for stability.

Tricep Dips

 

Tricep dips effectively target the back of the arms. Sit on the edge of a stable chair or bench, hands by your sides. Move your body off the edge, lowering it by bending your elbows. Keep elbows close to your sides and lower yourself until your elbows are at a 90-degree angle. Push up to return to start. Keep your core tight and shoulders down.

Arm Circles

 

Arm circles are a simple exercise suitable for all fitness levels. Stand with feet shoulder-width apart, extend your arms to the sides at shoulder height. Begin making small circles forward for 30 seconds, then reverse the direction. Maintain straight arms and avoid hunched shoulders for effectiveness.

Resistance Band Overhead Triceps Extension

 

Use a resistance band for this exercise. Hold the band with both hands and place it behind your head, arms bent at the elbows. Extend your arms upward, fully stretching the band. Lower back to start. This exercise is excellent for isolating and strengthening the triceps muscles.

Bicep Curls

 

Bicep curls can be performed with dumbbells or resistance bands. Stand with feet hip-width apart, holding weights at your sides with palms facing outwards. Keeping elbows close to your body, curl the weights up towards your shoulders. Lower slowly to the start position, controlling the motion throughout.

Plank to Push-Up

 

This exercise improves upper arm strength while engaging the core. Start in a forearm plank position. Press up into a push-up position one hand at a time, then lower back into the forearm plank one arm at a time. Alternate the leading arm to ensure balance and strength development.

Dumbbell Overhead Press

 

Stand or sit with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing forward. Press the weights overhead until your arms are fully extended. Lower back to start. This compound exercise works the shoulders, arms, and upper chest, aiding in fat loss and muscle development.

Kickbacks

 

Tricep kickbacks can be done with dumbbells or resistance bands. Bend forward at the hips, keeping your back straight. Hold a dumbbell in each hand, elbows bent and tight to the sides. Extend your arms straight back without moving the upper arm. Return to start. Focus on contracting the triceps muscles with each extension.

Mountain Climbers

 

Begin in a plank position. Quickly pull one knee towards your chest, then switch legs in a fast, running motion. This high-intensity exercise increases heart rate while engaging the arms, core, and legs, contributing to overall fat loss including the arms.

Boxing Punches

 

Incorporate shadow boxing or use a punching bag. Stand with feet shoulder-width apart and fists up. Quickly punch forward, alternating right and left. Focus on speed and precision without locking your elbows. This cardio exercise improves cardiovascular endurance and works the arms and shoulders.

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How to Combine Exercises for Losing Upper Arms Fat

 

Push-Ups and Plank to Push-Up

 

  • Combine Push-Ups with Plank to Push-Up to enhance upper arm strength and core engagement. Start with a set of push-ups, then transition into plank to push-up, alternating leading arms. This sequence maximizes workout efficiency by targeting the arms and core simultaneously.

 

Tricep Dips and Resistance Band Overhead Triceps Extension

 

  • Integrate Tricep Dips with Resistance Band Overhead Triceps Extension for focused tricep development. Perform tricep dips followed by the band extension to exhaust the triceps, maximizing muscle fatigue and growth potential.

 

Arm Circles and Boxing Punches

 

  • Pair Arm Circles with Boxing Punches to combine endurance and cardio. Use arm circles as a warm-up, then transition into intense boxing punches. This combination boosts arm endurance and cardiovascular fitness, enhancing overall workout efficacy.

 

Bicep Curls and Kickbacks

 

  • Combine Bicep Curls with Kickbacks to create a balanced routine targeting both biceps and triceps. Alternate each exercise for a set, ensuring comprehensive upper arm muscle engagement.

 

Dumbbell Overhead Press and Mountain Climbers

 

  • Link Dumbbell Overhead Press with Mountain Climbers to engage multiple muscle groups while elevating heart rate. Start with overhead presses for strength, then perform mountain climbers for a cardio burst, facilitating upper body endurance and fat loss.

 

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Best Week Plan for Losing Upper Arms Fat

Day 1: Strength & Endurance

 

  • Push-Ups: 3 sets of 10 reps
  • Plank to Push-Up: 3 sets of 8 reps per arm
  • Mountain Climbers: 3 sets of 30 seconds
  • Boxing Punches: 3 sets of 1 minute

 

Day 2: Arm Focus

 

  • Tricep Dips: 3 sets of 12 reps
  • Resistance Band Overhead Triceps Extension: 3 sets of 15 reps
  • Bicep Curls: 3 sets of 12 reps
  • Dumbbell Overhead Press: 3 sets of 10 reps

 

Day 3: Active Rest & Cardio

 

  • Arm Circles: 3 sets of 1 minute each direction
  • Mountain Climbers: 3 sets of 1 minute
  • Boxing Punches: 3 sets of 1 minute

 

Day 4: Strength & Conditioning

 

  • Push-Ups: 3 sets of 12 reps
  • Tricep Kickbacks: 3 sets of 15 reps
  • Dumbbell Overhead Press: 3 sets of 12 reps
  • Plank to Push-Up: 3 sets of 10 reps per arm

 

Day 5: Mixed Cardio & Strength

 

  • Tricep Dips: 3 sets of 10 reps
  • Resistance Band Overhead Triceps Extension: 3 sets of 12 reps
  • Bicep Curls: 3 sets of 10 reps
  • Boxing Punches: 3 sets of 1 minute

 

Day 6: Recovery & Light Movement

 

  • Arm Circles: 3 sets of 1 minute each direction
  • Shadow Boxing: 3 sets of 1 minute at a moderate pace

 

Day 7: Full Body Rest

 

  • Complete Rest Day: Focus on hydration and nutrition

 

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