Project chicken breast: we are going to do something about the flabby upper arm

There was a time when I waved with both arms. Then I would raise one in the air and hold the other firmly against my upper arm. Or I would awkwardly clamp my arm against my torso and only move my wrist. A bit of the waving Beatrix kind. I was under the impression that my upper arms and I would always be a pair, but then I started boxing.

How do I explain this... The whole thing swung a bit less, I even discovered a vague line from my shoulder to my elbow. It seemed tighter and suddenly I saw options, tight-upper-arm-options. Of course, we don't want cannonballs for upper arms, it has to remain subtle, but the soft fats can go. A pair of those toned like Michelle Obama maybe? I could definitely get through one door with that. Suddenly a sleeveless life also seems like an option.

During my personal training yesterday, I got a rather unusual exercise that I had never done before, so I asked my trainer Sam what that was good for. ‘Your upper arms,’ he said. Well, I immediately wanted to do ten sets of that. It seems that you grow tight upper arms with push-ups, but since we women are not really of the pushing kind, things tend to hang a bit slack. ‘Almost all women complain about it, but you can really do something about it,’ echoed in my head (yes, he said that afterwards). Okay okay, we get it: project ‘chicken fillet be gone’ is on, so that when summer comes, nothing swings, flops, or simmers when you wave.

These are the three exercises that have a positive effect on your triceps, because that's what those things are called, that you can just do at home (or in the gym). With the help of a chair, bench, and a little weight, you're ready.

1. Dips

And not just lifting yourself a little up with your hips and letting yourself down, but really dipping yourself with your upper arms.

2. The triceps kickback

They get a bit more complicated, but by bringing that arm past the elbow behind position, your triceps do all sorts of things.

3. And the dumbbell triceps extension

This looks small, but has a huge result on the tight-upper-arms front.

To a long, happy tight-upper-arms life.