The Best Exercises To Lose Arm Fat That Work, Trainer Says

“I hate reverse pushups.” I totally get it—they’re hard! If they were easy, everyone would be incorporating them into their workouts. As a trainer, I constantly have to explain to my clients that strengthening your triceps is crucial for sculpting lean arm muscles and scorching fat. In addition, working this part of the arm brings stability and strength to your upper body, supports bone health, and increases range of motion and flexibility, which is essential as your body ages. In honor of that, we’ve put together the best exercises to lose arm fat that actually work.

The best part? All of these exercises can be done anytime and anywhere with just your own body weight. So gear up for a productive fitness routine, and read on for the moves that will have you doing double takes in the mirror just to stare at those tight, toned arms.


If you’re dealing with excess arm flab—aka bingo wings or bat wings—you’re certainly not alone. Don’t stress, but rather be proactive in taking the necessary steps to address and tighten up the flab.

Livestrong reports that carrying around a bit of extra fat on your arms is pretty common, and there are a number of causes. Packing on extra pounds could be linked to genetics, stress, a poor diet, not getting enough solid sleep, leading a less active lifestyle, and rapid weight loss (which results in saggy skin). Your age can also be the culprit. So without further ado, let’s get into the best exercises to lose arm fat.

Related: The #1 Bat Wings Workout To Tighten and Tone Those Arms

Tabletop Tricep Pushups exercises to lose arm fat
Jacquie Smith

The Tabletop Tricep Pushup is one of my favorite low-impact tricep exercises that’s extremely effective. To set up, place your hands underneath your shoulders and your knees underneath your hips. Create a slight bend in your elbows, and pull your abdominals in. Drop your elbows down to the mat, squeezing your elbows toward each other and keeping your hips over your knees. Then, lift them back up into the starting position. Do 8 reps and 8 halfway pulses for two rounds.


Related: 5 Exercises for Bingo Wings That’ll Firm Your Flabby Arms, Says Trainer

tricep press-up exercise
Jacquie Smith

This next move will take your tricep burn to the next level. Lie down on your right side, bend your knees, and stack your hips. Place your right hand on your left shoulder, and plant your left hand on the floor in front of your right elbow. Press firmly into your left hand, and stabilize your core as you lift your upper body up just using your tricep. Lower your body back down to the floor. Do 8 reps and 8 pulses at the top for two rounds. Repeat on the other arm.

reverse push-up
Jacquie Smith

Now for the final tricep blast! The last of these exercises to lose arm fat is the Reverse Pushup. Sit on your butt with your knees bent and your feet flat on the floor. Put your hands behind you with your fingertips facing your glutes. Pressing your feet into the floor, lift your hips up, and roll back your weight over your wrists. Now, bend your elbows—all while keeping your hips up and driving your elbows back—and re-straighten your arms. Do 8 reps and 8x pulses at the halfway point for 2 rounds.

Jacquie Smith

Jacquie Smith is a certified integrative nutrition health coach from IIN and a fitness instructor specializing in barre, yoga, and pre/postnatal workouts. Read more about Jacquie

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