Best Exercises for Toned Arms

Scientifically Proven Best Exercise To Get Toned Arms

Ever feel embarrassed to wear a short sleeve shirt or… gasp… a tank top?

You’re not alone.

Unsightly, flabby, jiggly arm fat is one of the biggest causes of women not feeling good about their appearance.

It makes you want to put on a sweater even on a 90 degree day.

And today, it’s going to stop.

Recently, the American Council on Exercise published a study where they researched the best possible arm exercises for the body.

They assembled a crack team of researchers at the University of Wisconsin – La Crosse to discover which arm exercise was most effective out of these 8: overhead triceps extensions, bar push-downs, lying barbell triceps extensions, triangle push-ups, triceps kickbacks, triceps dips, closed grip bench press, and rope push downs.

Can you guess which one was most effective?

No seriously, guess. Think in your head which one you think was most effective before reading on. If you guess right, you win $10,000!

Are you ready?

It was triangle push-ups! By a landslide!

If you’d like to collect your $10,000, please send an email to thisisfake@yourenotgetting$10,

(Hint: You’re not getting $10,000.)

Triangle Pushups Are The Best Exercise To Get Toned Arms

So why are triangle pushups so good for your arms? Well, they target literally every major part of the triceps muscle – the muscle that runs from your elbow to your shoulder. (Hint: that’s the part of the arm that gets all jiggly). This pushup produces the most activity in the muscle, which causes the most muscle strengthening and toning, and creates the greatest difference in arm appearance. Plus, since push-ups are putting you in the plank position anyway, you’re automatically strengthening your core and slimming down your belly at the same time!

best exercise for toned arms

Want to know how to do one?

Here’s how it’s done:

Get in a plank position with your body aligned in a straight line from your head to your feet. Clench your abdominal muscles and butt to really get the plank going.

Have your hands underneath your chest with your thumbs touching and first fingers touching so that your hands make a triangle.

(Hint: this is how the exercise gets its name)

(Hint: DUH)

Note: Check out this article to see other Great Exercises You Should Be Doing More Of.

Have your hands directly under the middle of the top of your chest, in line with your shoulders. Remember to keep your abdominals and butt clenched as you let your body down to the ground and then push up with your arms to keep the plank going.

Don’t let your butt sag downward or your hips raise upwards – you gotta keep your body level!

Now, this exercise can be difficult – but it’s not impossible. If you want to tone down the challenge, start with your knees on the floor and do a modified triangle pushup – or do them against the wall.

Soon, you’ll build up your endurance, and be rewarded with amazing, sexy, toned arms!

And if you want to lose even more weight, check out these tips on Speeding Up Your Metabolism.

Did you already know about triangle pushups? Are they working for you? Are you still wondering where your $10,000 is? Leave a comment below!

If you loved this article, then check out these other must-see related posts:

Top 3 Pilates Moves for Flat Abs

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29 comments… add one
  • Sean Jackson May 24, 2015, 11:03 am

    See, science does help :) I am going to give these a try compared to regular push ups. Just when I thought I knew everything about making muscles, I learn something new :)

  • Webber May 24, 2015, 10:27 am

    “Scientifically”? LOL. That is good. I can see how the exercise does work a few more muscles than the original push up. I would like to see the study behind this :)

  • Kellie V. May 24, 2015, 10:12 am

    I agree. If anyone wants to get rid of the “turkey arms” this is the one exercise that you must focus on to get that to happen!

    • Kelsey May 24, 2015, 10:48 am

      “turkey arms”, LOL. That is a good way to describe them. Do you think my trainer is going to know what I am talking about? :)

  • R. Verekke May 24, 2015, 9:56 am

    Great tips! I love the fact that I can get all of the love and diet advice in one place :)

  • Polly Quick May 22, 2015, 9:21 pm

    If you are using the most muscles in your arms that you can, then you are doing something right. Sometimes it takes a day or two to really feel that you are sore in places that you never felt before. This is a great sign that you are building the muscles to get rid of that flabby arm.

  • LoopyGirl May 21, 2015, 10:53 pm

    Good think that I love science :) This workout is a great one. I have been doing it for more than 1 year now and the results are very trustworthy and excellent.

  • Tom.Jack May 18, 2015, 10:57 am

    I always thought that working with weight would be best for my arms, but I can see how this is a little better! Great tips!

  • Ann F. May 18, 2015, 10:35 am

    Oh, this is perfect. I was just talking about how I wanted to tone my arms. Can I do this type of exercise each day that I workout, or should I rest in between days?

  • Grant Doxin May 18, 2015, 10:19 am

    Great to know. I have been trying to life weights a certain way to get that flabbiness to go away and have been having NO luck. Thanks for the tips!

  • L. Kicker May 18, 2015, 9:44 am

    I like this exercise. I personally make sure that I add this to each workout just to keep my arms toned and rocking the muscle. It works great and anyone that has the “flabby turkey arms” needs to get on board with these to make a difference!

  • Dan Batlak May 18, 2015, 9:11 am

    I have read this post a couple of times now and I cannot believe that something so simple can make that much difference. Thanks for sharing this info! So many people can benefit from this simple, small adjustment.

  • Tina Gropper May 16, 2015, 4:02 pm

    There are so many things that you can do to workout these days. Taking a simple thing like a pushup and adding a little tweak to it will change it up that much! With that being said, without a trainer or someone to discuss this with, how would I have known about this?

    • Glenn May 22, 2015, 9:49 pm

      I think you would have to rely on workout forums online or just talking with someone that you know is a trainer.

  • Bob B. May 16, 2015, 2:43 pm

    My wife and I fight all of the time about what workout provides the best results. Neither one of us thought about this.

  • DeeDeee May 14, 2015, 9:48 pm

    Hmm, never really looked at this exercise in that way. Thank you for pointing it out and making me see the push up in another, muscle building way.

    • Tori July 1, 2015, 7:02 pm

      Free info like this is an apple from the tree of knlowedge. Sinful?

  • Dabney May 14, 2015, 9:25 pm

    The first thing that I thought was “I would like to see the science behind this”, but after reading both pages of this post, I understand how this works. Get all of those muscles working and have a great time seeing your arms gain some muscle.

  • Kellie May 13, 2015, 12:45 pm

    I can say that this DOES work. I have been doing these regularly for about a month and I have noticed a big difference. What a great exercise and an easy one to remember how to do correctly.

  • Jack R. May 13, 2015, 12:23 pm

    Great exercise! I love doing planks and things like this, so I should be able to do this as well!

  • Carly Mentick May 13, 2015, 12:04 pm

    I love to tone my arms. 10 years ago I hated the way my arms looked and it seemed like any exercise that I did want not doing anything for them. I gave this exact workout a try and boom, I could not believe it!

    If you are trying this out for a while now, give it time, all of a sudden the “turkey arm” will go away!

  • W. Dillon May 11, 2015, 8:43 am

    You nailed it right on the head. I always tell my students that this will give them the burn they want and need in their arms. Most of the time they laugh, but only until they try it themselves and see the results!

  • Marcy J. May 11, 2015, 8:25 am

    I have been doing this type of exercise for a few months now and I am impressed. My arms feel great and they are not sore like I thought they would be either.

    Great tip to pass along to others!

  • Noel May 11, 2015, 8:05 am

    This makes sense, you are really using the entire arm when you are positioned like that. They are short bursts, just like a crunch, but they can do a lot for your muscle.

  • Abbey May 9, 2015, 11:57 am

    I hate the way that my arms look. I have always tried to get them toned, but it seemed that the exercises that I was doing were not helping. Is this the only exercise that will tone my arms?

    • David Moxie May 18, 2015, 9:27 am

      This is one that will work the fastest. Like the post said, you can really make a difference with this exercise. of course, this is not the only one, but it depends on how long you want to work on your arms in a routine.

  • Aiden M. May 9, 2015, 11:02 am

    Very interesting. I can certainly see how this would help the arms. You are totally working the outside muscles and your core at the same time, which is a bonus!

  • Adam May 8, 2015, 9:41 pm

    I never really focused on my arms while working out. This post, however, has changed my mind since I have a renewed respect for workouts and would like to try new things!

  • Kent May 6, 2015, 8:52 pm

    My girlfriend is always whining about her arms and even though I feel that she looks great, I try to help her. I am going to take a note about his exercise and see what she things about it.

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