How To Get Rid Of Arm Fat, Bingo Wings & Tone Muscles

5 Exercises To Sculpt Your Upper Arms Without Bulking Up

by | Oct 29, 2019

As anyone who has ever found themselves five scrolls deep on Jennifer Garner’s IG feed will tell you, arm envy is a very real thing. But let us be clear: a ton of hard work goes into toning those triceps and biceps. Especially since the upper body tends to attract unwanted body fat and most experts agree spot-reduction isn’t a thing (cheers, hormones!)

The good news? All you need to farewell to bingo wings and sculpt seriously strong limbs is a resistance band, dumbbells and 15 minutes a few times a week. Here, Men’s Health fitness director Todd Liubinskas explains how to get rid of arm fat and tone muscles.

RELATED: This Workout Will Chisel Your Arms And Abs At The Same Time

How often should you work out your upper body if you’re conscious of arm fat or bingo wings?

Upper body can be programmed into every workout should you be conscious of it. However, you should complement that with recovery, adequate stretching and rest. It also helps to be mindful of sugar and saturated fat consumption as both are high in calories which could sabotage all the hard work you’re putting in at the gym.

Do arm workouts make you bulk up?

No, they don’t – if they are programmed correctly and aren’t focusing on slow tempo reps with heavy weights. Rather, we should be aiming for muscle endurance-type programming where we would use light weights at a higher rep range.

What are the best exercises to tone up the upper arms – can you talk us through each one?

Lateral Raises

  1. Start with DB or light hand weight at your side.
  2. Raise straight arms to align with your chin and shoulder upward motion.
  3. Lower arms back down to your side.

Bicep Curls

  1. Start with DB or light hand weight at your side.
  2. Bring hands to bicep while bending elbow and keep elbows in line with your side, imagine your elbows are stuck to your side to create best form.
  3. Extend arms back down to start position.

bicep

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Shoulder Press (strict, push press, push jerk)

1. Start with hands resting at shoulders, in line with your shin, (DB or chosen weight).
2. Reach up to the sky with weight extending elbows.
3. Bring hands back down to start position.
4. To maintain form, please keep your hips in line with your shoulders, try not to bend your back to maintain form. If you are bending your back the weight is too heavy.

Banded Tricep Extensions

1. Band rigged up to an anchor point.
2. Keep elbows stuck to your side and grab band for start position.
3. Extend elbows down to hips, and return back to start position.

Tricep Push Ups

1. Start in high plank position of push up.
2. Maintain tension in quads, abs, bum, before you start the descend to floor and throughout the whole movement.
3. Descend to floor with your elbows pointed at your heels.
4. Push up back to the start position.

plank

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Are push ups essential for toning your arms (what would be the best variation if you find them difficult?)

Push ups are an essential part of the development of upper arm strength. Variations include:

  • Push off a wall in a standing slightly lean in to wall position
  • Push up from a box or 2 x 10kg plates whilst on knees on the floor
  • Push ups from the box on toes
  • Push up from a box or 2 x 10kg plates on toes
  • Push ups on knees from floor
  • Push ups on toes from floor

Note: maintain tension in quads, abs, bum, before you start the descend to floor and throughout the whole movement.

RELATED: The Ultimate Arm Workout For Building Your Guns

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