Effective Home Exercises to Firm Arm Jiggle After 60
By Emilia Farry · Consistency
Arm jiggle refers to the softer area around the upper arms, primarily the triceps. Achieving firmer arms involves training the muscles around the shoulders, chest, back, and triceps, while maintaining a balanced diet and regular movement. Home workouts are ideal for this purpose because they promote consistency without the need for a gym. By utilizing simple equipment like a wall, chair, resistance band, or light dumbbells, you can effectively target the upper arms. Consistency is key, focusing on exercises that build pressing strength, target triceps, improve shoulder stability, and strengthen the upper back.
Incline Push-Ups
Incline push-ups are excellent for targeting the chest, shoulders, triceps, and core. They are accessible at home, with the elevated angle making the movement easier while still challenging the triceps. As your pressing strength improves, you can lower the incline for increased difficulty.
Muscles Trained
Chest, shoulders, triceps, core.
How to Do It
- Place your hands on a counter, bench, or sturdy elevated surface.
- Step your feet back until your body forms a straight line.
- Brace your core and keep your hips level.
- Lower your chest toward the surface with control.
- Press through your hands to return to the starting position.
- Repeat with steady, clean reps.
Recommended Sets and Reps
Perform 3 sets of 8 to 12 reps. Rest for 45 to 60 seconds between each set.
Best Variations
Wall push-ups, counter push-ups, lower incline push-ups.
Form Tip
Keep your elbows angled slightly back and press through your whole hand.
Chair Triceps Dips
Chair triceps dips effectively target the back of your upper arms, shoulders, and chest. The triceps are engaged as you bend and straighten your elbows. This exercise is great for firming the area of the arm that is most commonly noticed. Maintain a comfortable range and control the movement.
Muscles Trained
Triceps, shoulders, chest, core.
How to Do It
- Sit on the edge of a sturdy chair with your hands beside your hips.
- Walk your feet forward and slide your hips just off the chair.
- Brace your core and keep your chest lifted.
- Bend your elbows to lower your body a few inches.
- Press through your hands to straighten your arms.
- Repeat while keeping the movement controlled.
Recommended Sets and Reps
Perform 3 sets of 8 to 10 reps. Rest for 45 seconds between each set.
Best Variations
Short-range dips, bent-knee dips, slower tempo dips.
Form Tip
Keep your shoulders down and bend through your elbows.
Band Triceps Pressdowns
Band triceps pressdowns offer smooth, direct resistance to the triceps. This exercise can be done with resistance bands at home, providing a controlled way to strengthen the triceps and minimize arm jiggle.
Muscles Trained
Triceps.
How to Do It
- Attach a resistance band to a high anchor point.
- Hold the band with both hands, elbows at your sides.
- Press the band down until your arms are fully extended.
- Slowly return to the starting position.
- Repeat with controlled movements.
Recommended Sets and Reps
Perform 3 sets of 10 to 15 reps. Rest for 30 to 45 seconds between each set.
Best Variations
Single-arm pressdowns, reverse-grip pressdowns.
Form Tip
Focus on squeezing the triceps at the bottom of the movement.
GymTonic resources for this topic
Key Takeaways
- Home workouts make arm exercises convenient and consistent.
- Focus on pressing, extending, pulling, and stabilizing movements.
- Maintain a controlled tempo and focus on clean reps.
- Consistency in your routine will lead to firmer arms.
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