Arm Exercise For Women

Women interested in arm exercises often limit this interest to getting rid of the jiggle in the back of their arms – their triceps.

This request is the third on the list of my clients ask for when they are trying to lose weight or when they have lost weight too rapidly. Their interest increases when the time to go sleeveless draws closer. This article provides tips for you to go sleeveless.

You need to exercise to tone those arm muscles. This should be clear but many believe that it can be achieved with no exercise, or minimal exercise. Some even believe that toning arms can be done with unrelated exercises like walking or treadmill. That is simply not true.

But first things first.

1- Nutrition Plan – Relax, it is not as bad as you think. Well may be not too relaxed. Unless you reduce the amount of fat covering your arms, they will not be visible no matter what. Tom Venuto, an experienced and respected fitness expert, has written a book for that will really help you as it has helped thousands of others. He has a comprehensive approach that matches my own. You can read about it by clicking here.

2- Understanding your triceps- Your triceps move your arm away from your forearm. When you push someone away from you, or push yourself off your bed, or off a chair, you are using your triceps. The full range of motion for triceps begins with having your hand against your chest and ends when you have your elbow totally straight. You can take triceps through the full range of motion in different ways, but the example above gives you a pretty good idea.

3- Understanding arms limited range of motion – In exercises like regular pushups or even chair dips, you only bend your arm to a 90 degree angle or may be a little less. These arm exercises do not take your triceps through a complete range of motion and it is not their purpose to do it.

4- Understanding compound exercises – These exercises use two or more joints. For example in a push up, you bend your elbow and you use your shoulder. Using compound exercises have many major advantages. Two of them are increased calorie burn out during the exercise due to using more muscle fibers and the second is building more muscle tissue to burn calories 24/7.

5- Understanding isolation exercises – These exercises involve only one joint. For example, the biceps curl that involves your elbow only. The advantage of this type of exercise is your ability to isolate a specific muscle that may be the weak link a chain and develop that.

So how do you put all of this together?

After you settle on a fat burning diet, focus on compound exercises that focus on the triceps. A diamond pushup or a close grip pushup is great. Most women are unable to go through a full range of motion with their pushups. They lower their chest to halfway then push back up or continue dropping their head and hips which only gives them the illusion of a pushup and a bad back and sore neck. This is where an isolation exercise like seated dumbbell triceps extension comes in.

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