For many, arm jiggle is the most frustrating part of the body. Wearing dresses or sleeveless shirts can be embarrassing regardless of your gender. Unfortunately, the only way to make that go away is to focus on specific arm workouts; cardio, for example, won’t do much for the jiggle in your arms, but pushups will.  

And, regardless of what arm workouts you do, it’s important not to rush into them but focus on two important factors, first. says, “The key to seeing results from these three arms exercises, like all fitness routines, is form and safety.” So, as you go through these moves, be sure that you’re working more on your form than the amount of reps you can do. Once you have that perfected you can work on pushing out more reps and sets.

Still, exercise isn’t the only way to get rid of arm flab. There are a number of reasons this could be plaguing you, even if you work out regularly. According to Joe Dowdell, CSCS, your arm flab could be affected by:

  • Low protein intake, which is needed for muscle formation.
  • Low intensity training, like cardio with no strength training, or very little.
  • Using weights that are too light; using heavier weights once or twice a week can help tone the muscles that you’re slowly strengthening.


You’ve been battling this exercise since your grade school gym test. Now is the time to master it and see some results.

Lay face down on the ground, with your hands slightly wider than your shoulders and your feet together, toes on the ground. Lift yourself up, hold until you feel your position is correct, and lower yourself to the ground until your arms form a 90 degree angle. Be sure to keep your nose pointed out; this ensures your body stays straight and in proper form.

The Triangle Pushup

Similar to the pushup above, get on your stomach and keep your feet together. However, this time, place your hands close together, so your fingers form a triangle. Rise up into pushup position and lower yourself down, keeping your nose pointed out.


Find a chair, a low table, set of stairs or plyo box and stand with your back to the object. Sit on the box, chair or table and put your hands down beside you, palms down. Using your arms for support, lower your butt off the object and put your legs straight out. Dip down until your arms are at a 90 degree angle, your butt nearly touching the floor.

Plank Ups

Get into plank form, with your forearms on the ground, supported by your elbows. Move from this position to push up position, swapping in your hands where your forearms were. Once up, come back down into plank position. That’s one rep.

Focus on your form, your protein intake and the difficulty of your training schedule to see distinct results, and get rid of that arm jiggle once and for all.