If you have humiliating jiggly arms and you don’t feel good to wear sleeveless shirts, then you are not the only one. These jiggly parts of your arms are called triceps. Your triceps are the vast muscles at the back of your upper appendage and are essentially in charge of straightening the arms.

There are 2 causes of jiggly arms. The first one is age and the second one is fat. As we get to be older, our skin gets to be saggier as it loses its elasticity. This is primarily discernible in the upper parts of our hands. The issue is that it is very little we can do about it. Concerning the second cause, body fat, we can get in shape to reduce the arm fat. Besides eating healthy, you need to condition your muscles by doing resistance workouts.

You can do these exercises at home, and some of them require 1-2 kg hand weights (dumbbells).


1. Triceps Dips

You will require a chair to do this workout. Put your hands shoulder-width separated on the seat, while your bum is before the seat. Your legs should be bent down about hip-width and your back near the seat. Straighten your arms, but keep the elbows slightly twisted. At that point gradually twist your elbows and move your body towards the floor until your arms get at around 90-degree edge (you will feel a strain in the triceps) then press with your arms and push yourself to the beginning position. Rehash 10-15 times.

2. Push-Ups

Get on the floor with your hands under your shoulders. Keep your elbows near your side and after that lower your body. At that point come back to beginning position. If it’s too hard, just change your beginning position so that your knees are bent and touch the floor. Rehash 10-15 times.

3. Triceps Kickbacks

For this workout, you will require 1-2 kg weights. Get on the floor with the weights while your knees and toes touch the floor. Twist your abdominal area forward from the hips up and twist your elbows at 90-degree point. Extend both your arms in reverse while your palms confront each other. Feel the pressure in the triceps and come back to the beginning position. Do 3 sets of 8-10 rehashes.

4. Triceps Extensions

You can do this exercise either by standing or by lying on the floor. You will need 1-2 kg weights.

If you lie on the floor:

Raise your arms over your midsection while lying on the back. Keep your elbows bent. Twist your elbows at 90 degrees so the weights get to the floor. Your elbows should be on either side of your head. Lift back to beginning position. Rehash 15 times.

If you stand on the floor

Stand with your knees not being locked. Extend your arms while your elbows are by your ears. Twist your elbows at 90 degrees. Squeeze your triceps to extend your arms. Rehash 15 times.

5. Bent-Over Row

Put your feet shoulder-width separated. Twist your knees and twist your abdominal area forward from the hips up. Your spine should be neutral and don’t twist your lower back. Your hands should be straight under your shoulders. Lift your arms towards the sides of your midsection with your elbows being bent

(your shoulder bones should be pulled towards each other). Gradually lower the weights in a controlled development and feel the pressure at your triceps. Rehash 15 times.



6. One Arm Push-up

Lie on your left side with your knees bent. Then, put your left arm on the right shoulder. Press your right palm on the floor until it becomes straight and then lift your abdominal area. Rehash 10 times, and switch sides

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