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Many individuals over 50 find themselves grappling with what are commonly called “arms-at-40-and-50/” title=”How to remove bat wings? Eva Longoria does 1 exercise that tones her … at 40 and 50″>bat wings“-the excess skin and fat that can develop under the arms.If you’re seeking to build stronger and more defined arms, bodyweight training presents an excellent starting point. A recent assessment of effective exercises reveals six options that outperform traditional tricep dips for those aged 50 and beyond.
Conventional tricep Dips may not be the most beneficial choice for arm toning as we age. A leading fitness professional explains why.
According to Casey Barley, MS, CPT, a trainer at Life Time Westminster, dips can place the shoulders in a vulnerable, internally rotated position, particularly at the lowest point of the movement.Individuals who are less physically conditioned or have underdeveloped muscles are more susceptible to rotator cuff irritation and impingement during dips, increasing the risk of injury, especially with advancing age.
Six Superior Bodyweight Exercises for Arm Toning
Table of Contents
- 1. Six Superior Bodyweight Exercises for Arm Toning
- 2. 1. Incline Pushups
- 3. 2. Incline Close-Grip Pushups
- 4. 3. Plank Shoulder Taps
- 5. 4. Wall Angels
- 6. 5. Chair Tricep Push-Backs
- 7. 6. Plank Shoulder Circles
- 8. What is sarcopenia and how does it contribute to upper arm flab after age 50?
- 9. Eradicate Upper-Arm Flab Over 50 with Six Effective Bodyweight Exercises
- 10. Understanding Age-Related Muscle Loss & Arm Tone
- 11. The Six Bodyweight Exercises
- 12. 1. Wall Push-Ups: A Gentle Start to Arm Strength
- 13. 2. Tricep Dips (Chair Dips): Sculpting the Back of Your Arms
- 14. 3. Modified Plank with Arm Raises: Core & Arm Engagement
- 15. 4. Bicep Curls with Resistance Band (Optional): Adding Intensity
- 16. 5. Arm Circles: Improving Shoulder mobility & Tone
- 17. 6. Diamond Push-Ups (On Knees if Needed): Targeting Triceps & Chest
- 18. Benefits Beyond Aesthetics: Why Arm Exercises Matter
Barley emphasizes that achieving sculpted, strong arms is about consistently showing up and committing to the process.”sleeves? Who needs them with the arms you’re about to create!” Barley asserts. “Age is merely a number,and the notion of aging gracefully is becoming outdated. Walk confidently into your best decade by prioritizing fitness.”
1. Incline Pushups
“These are a safer alternative to floor pushups, reducing stress on the shoulders and wrists,” Barley explains. “They effectively strengthen the shoulders, triceps, and core.”
- Utilize a stable, elevated surface like a wall, countertop, plyometric box, or workout bench, placing your hands shoulder-width apart.
- Walk your legs back until your body forms a straight line from head to heels.
- Keep your legs together and rise onto the balls of your feet, engaging your core and maintaining a forward gaze.
- Bend your elbows to lower your body until your chest aligns with your elbows.
- Return to the starting position by straightening your arms.
- Complete 3 sets of 10 to 12 repetitions.
2. Incline Close-Grip Pushups
“Focus on maximizing time under tension with this exercise,” Barley stresses.
- Employ a stable, elevated surface as described in Incline Pushups, but position your hands closer together-approximately 3 to 4 inches inside shoulder-width.
- follow steps 2-6 from the Incline Pushups instructions.
- Complete 3 sets of 10 to 12 repetitions.
3. Plank Shoulder Taps
“this dynamic exercise strengthens the chest, shoulders, triceps, and core concurrently,” Barley notes.
- Assume a high plank position with hands directly under shoulders and the body in a straight line.
- Lift your right hand and tap your left shoulder.
- Return your hand to the floor.
- Repeat with your left hand, tapping your right shoulder.
- Alternate sides continuously for 3 sets of 20 to 30 repetitions, or for a sustained duration starting at 30 seconds and gradually increasing.
4. Wall Angels
“This exercise combats poor posture, which can make us appear less conditioned,” Barley says.”Wall Angels open the joints,align posture,and strengthen the upper back.”
- Stand with your back pressed against a wall, arms bent at 90 degrees.
- Slowly raise and lower your arms,ensuring they maintain contact with the wall throughout the movement.
- Perform 3 sets of 15 to 20 repetitions.
5. Chair Tricep Push-Backs
“This is a gentle yet effective exercise that intensely activates the triceps without placing undue stress on the joints,” Barley explains.
- Sit on a sturdy chair or plyometric box.
- Place your palms on the edge of the seat beside your hips, fingers facing forward.
- Press down into the seat as if pushing it away, lifting your body a few inches.
- hold this extension for 1 to 2 counts.
- Perform 3 sets of 10 to 15 repetitions.
6. Plank Shoulder Circles
- Begin in a high plank position, engaging your core and driving through your heels.
- Lift one hand and perform small, clockwise circles for 3 to 4 counts.
- Repeat the circling motion on the other side.
- Continue alternating sides for at least 10 repetitions per side, completing 3 sets.
Did You Know? Maintaining muscle mass becomes increasingly vital after age 50, influencing metabolism, bone density, and overall quality of life.
Pro Tip: Consistency is crucial. Aim for at least two to three strength training sessions per week to see meaningful results.
The Importance of Strength Training after 50
As we age, we naturally experience a decline in muscle mass, a process known as sarcopenia. This can lead to decreased strength, mobility, and an increased risk of falls and injuries.Strength training helps combat sarcopenia, preserving muscle mass and improving overall physical function. Incorporating these bodyweight exercises into your routine can contribute to a healthier, more active lifestyle well into your later years.