{"id":7007,"date":"2015-10-29T23:45:21","date_gmt":"2015-10-30T03:45:21","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=7007"},"modified":"2017-04-30T13:04:53","modified_gmt":"2017-04-30T17:04:53","slug":"how-to-tone-up-the-back-of-your-arms","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/how-to-tone-up-the-back-of-your-arms\/","title":{"rendered":"How To Tone Up The Back of Your Arms"},"content":{"rendered":"<h1>How To Tone Up The Back of Your Arms<\/h1>\n<p>So you want to get rid of your \u201cBingo Wings\u201d?<\/p>\n<p>You\u2019ve come to the right place. I can help you with that! \ud83d\ude09<\/p>\n<p>These 3 bodyweight workout moves are designed to sculpt rock star arms and shoulders fast\u2026No matter what your age or current fitness level!<\/p>\n<p>Forget silly tricep pushbacks and other old school isolated exercises. No weights required here.<\/p>\n<p>Here\u2019s something interesting\u2026<\/p>\n<p>If you were to just take one single skinfold measurement (which is how you determine body fat percentage) \u2013 it\u2019s the tricep site on the back of your arms.<\/p>\n<p>Why?<\/p>\n<p>Men and women\u00a0hold the most fat (in ratio to muscle) on the back of their arms.<\/p>\n<p>But we\u2019re going to change that\u2026 starting right now.<\/p>\n<p>Now before we go any further, because I definitely don\u2019t want you to get the wrong idea\u2026<\/p>\n<p>You can\u2019t simply spot reduce the fat from the back of your arms. Meaning that by only doing these exercises, you\u2019ll get rid of the fat there. You need to reduce your overall total body fat by modifying your diet and using fat burning workouts (like this one).<\/p>\n<p>But don\u2019t lose all hope.<\/p>\n<p>You can tone the muscle in the back of your arms, so they\u2019re firm, tight and look awesome in sleeveless shirts.<\/p>\n<p>Here are 3 bodyweight exercises you can use to tone the back of your arms.<\/p>\n<h2>How To Tone Up The Back of Your Arms<\/h2>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/o4sJmADrFmE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2><strong>#1: Close Grip Push Up<\/strong><\/h2>\n<p>Many women struggle to do full push ups\u2026 and this variation is even harder!<\/p>\n<p>Why is the exercise better than regular push ups for targeting the back of your arms?<\/p>\n<p>A recent study from the <em>University of Wisconsin-La Crosse<\/em> revealed this is #1 arm exercise that produces the most muscle activity \u2013 and will get you the most bang for your buck.<\/p>\n<p>You see, if\u00a0you keep your elbows closely tucked into your side, you\u2019re targeting the muscles in the back of your arms.<\/p>\n<p>Can&#8217;t do a full push up?<\/p>\n<p>No dramas!<\/p>\n<p>You can do an incline close grip push up, by elevating your hands onto a bench or sofa. Or even a wall if you\u2019re a beginner.<\/p>\n<p>The most important thing to keep in mind is this\u2026<\/p>\n<p>Keep your elbows tucked into your sides. As close as you can. You should feel it in the back of your arms. And yes, it&#8217;s hard. I&#8217;m not pulling your leg! \ud83d\ude09<\/p>\n<h2><strong>#2: Bodyweight Dips with Parallel Bars<\/strong><\/h2>\n<p>You\u2019ve probably seen \u201cdips\u201d on the most hated exercise list from most fitness experts.<\/p>\n<p>But that\u2019s just one particular variation\u2026 and the one\u00a0most people&#8230; which is dangerous for your shoulder.<\/p>\n<p>When your hands are rotated and fingers facing forward, it puts stress on your shoulders. That\u2019s why so many fit pros hate on it.<\/p>\n<p>However\u2026<\/p>\n<p>If you change the hand position, so your palms face your midline&#8230; you\u2019re instantly putting less stress on the shoulder joint \u2013 and still getting a serious burn in the back of you arms.<\/p>\n<p>It\u2019s a win win. \ud83d\ude42<\/p>\n<p>TIP: Keep your elbows tucked in. Try not to let them flare out to the sides as that will place more stress on the ligaments in your shoulder \u2013 instead of the muscle.<\/p>\n<p>To make it easier, you can bend your knees. Make sure you lift your toes off the ground and dig your heels in.<\/p>\n<p>NOTE: If you don\u2019t have access to equipment, you can place a chair (a sturdy one) on either side of you instead. You\u2019ll get the same benefits \ud83d\ude42<\/p>\n<h2><strong>#3: Diamond Press Ups<\/strong><\/h2>\n<p>I\u2019ve saved the BEST for last here.<\/p>\n<p>This might look simple\u2026 but it\u2019s one of the best bodyweight exercises for toning the back of your arms.<\/p>\n<p>And the best part? Anyone can do this \u2013 no matter what your current fitness level.<\/p>\n<p>TIP: Don\u2019t fully extend your elbows and lock them out, since it will reduce muscle tension.<\/p>\n<p>The idea is to continually build tension in the muscle, so you\u2019ll be doing 15-20 reps each set.<\/p>\n<p>Did you say ouch? \ud83d\ude09<\/p>\n<h3>Here&#8217;s a workout you can try<\/h3>\n<p>So you\u2019re probably wondering\u2026 how many reps\/sets should I do this each exercise?<\/p>\n<p>Great question!<\/p>\n<p>You can try 2 different workout styles. Make sure you give yourself a day off between workouts.<\/p>\n<p><strong>Here\u2019s the plan:<\/strong><\/p>\n<p><strong>Workout 1: Do the following circuit\u2026<\/strong><\/p>\n<p>(A) Close Grip Push Up x 10-12 reps<\/p>\n<p>&#8211; Rest 10s<\/p>\n<p>(B) Bodyweight Dips with Parallel Bars x 10-12 reps<\/p>\n<p>&#8211; Rest 10s<\/p>\n<p>(C) Diamond Press Ups x 15-20 reps<\/p>\n<p>&#8211; Rest 60s<\/p>\n<p>If your form is getting slack, please take a longer rest between sets. No point doing an exercise with terrible technique.<\/p>\n<p><strong>Workout 2: Timed sets<\/strong><\/p>\n<p>Do 40 seconds work, 20 seconds rest of each exercise.<\/p>\n<p>Do 3-4 rounds total.<\/p>\n<p>Got it?<\/p>\n<p>Awesome!<\/p>\n<p>If you want more bodyweight exercises and a structured 28 day program that will take your arms from flabby and jiggly to tight and toned. Check it out at this link below:<\/p>\n<p><strong>==&gt; <span style=\"color: #0000ff;\"><a href=\"https:\/\/bodyweighthiitchallenge.com\/omg-arm-accelerators\"><span style=\"color: #0000ff;\">[NEW] How To Sculpt Serious &#8220;OMG&#8221; Arms<\/span><\/a><\/span><\/strong><\/p>\n<p>Imagine your sculpted and defined arms that people are attracted to and admire from afar.<\/p>\n<p>Better yet, imagine actually looking forward to your beach vacation this Summer instead of dreading it because of the weight you gained last year.<\/p>\n<p>You can score \u201cOh My God\u201d arms in just 28 days\u2026<\/p>\n<p>\u2026 with a proven step-by-step plan. Plus, you\u2019ll get the blueprint to keep it off with short bodyweight HIIT workouts&#8230;<\/p>\n<p><span style=\"color: #0000ff;\"><strong><span style=\"color: #000000;\">==&gt;<\/span> <a href=\"https:\/\/bodyweighthiitchallenge.com\/omg-arm-accelerators\"><span style=\"color: #0000ff;\">[NEW] How To Sculpt Serious &#8220;OMG&#8221; Arms<\/span><\/a><\/strong><\/span><\/p>\n<p>Enjoy!<\/p>\n<p>&nbsp;<\/p>\n<address>Kate Vidulich<\/address>\n<address>Exercise Physiologist<\/address>\n<p>PS. Can you do me a favor? If you have any friend\u2019s who are trying to get rid of their bingo wings too, can you please share this post with them?<\/p>\n<p>Gracias. \ud83d\ude42<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>How To Tone Up The Back of Your Arms So you want to get rid of your \u201cBingo Wings\u201d? You\u2019ve come to the right place. I can help you with<\/p>\n","protected":false},"author":1,"featured_media":7014,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[309,75,425,238],"tags":[750,749],"class_list":["post-7007","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-accelerators","category-bodyweight-exercises","category-bodyweight-workouts","category-workout-videos","tag-how-to-tone-arms","tag-how-to-tone-up-the-back-of-your-arms"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Tone Up The Back of Your Arms<\/title>\n<meta name=\"description\" content=\"How To Tone Up The Back of Your Arms with 3 simple bodyweight exercises you can do at home.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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