Granny flab, bingo arms, rooster necks, AKA the lack of muscle on the back of your arm also called a tricep. This area is the second most hated trouble area on women under the dreaded belly fat. For some reason women are really good at raising their arm in the air and shaking that unwanted skin while they say “how do I get rid of this?” Well first of all you need to quit waving your arm like its a snake avoiding a shovel. As the title of this blog suggests, I’m surely going to pull this secret out of the vault and change your life along with that soft tricep you have jiggling from your arm. This secret is so secret that it shouldn’t even be called a secret. This blog is going to get so complex that you may want to brush up on your trigonometry, calculus, problem solving, and economics. Its so in depth that the person who came up with it spent 54 years coming up with this conclusion and lost his mind in the process. Do you know us by now? Get ready for the exercise that will change the dimensions of your entire life and definitely the amount of fat on your tricep!
Push ups!!!!! You heard it here first! The best move to get rid of that flab is push ups. Girl pushups? Sure if you would like to not really do push ups at all. Kneeling pushups commonly known as “girl pushups” aren’t pushups. Those are kneeling presses and leave 50% of the results on the ground, literally. If you are doing the kneeling pushup I want to ask how long you’ve been doing them. If you tell me over 3 months then they aren’t making you stronger and definitely not attacking the granny flab. Now I will say if you have serious back issues or shoulder issues thats a different story. Right now I’m just talking about getting stronger and reducing them rooster necks! If you have shoulder or back issues that aren’t subsiding, hire a therapist or trainer to help you. However I have seen back and shoulder issues subside from this protocol.
The first step is holding a high plank position. High Plank is another way of saying full pushup position. Some key points to this are:
- Maintain a flat body. If I can’t put my glass of pinot noir on the middle of your back, it ain’t flat. Basically make sure your hips aren’t too far up or down. If they’re too far up, you’ll know because your hands will be too far out in front of your body. If they are too far down you’ll probably feel it in the low back.
- Hands beneath your shoulders. As stated above, if the hips are too high your hands won’t be beneath the shoulders.
- Squeeze. Squeeze those cheeks! I’m not talking about when you see a cute baby. Im talking about those glutes! Tighten the glutes which will tighten the core.
Try and get to where you can hold this position for at least 30 seconds. Once you do that, move on to step 2!
Same exact thing as the high plank but you are now on the elbows. The picture below shows a great flat body demonstrated by the one and only Sheree "plankasaurus" Burton. Again hold this for at least 30 seconds before moving on.
This is where movement comes in. As the name suggests, you are controlling your bodyweight on the negative or lowering phase of the pushup. Here are the key points of the negative pushup.
- Elbows in. That means they shouldn’t be flared out like a chicken. Very common mistake that’ll cost you healthy shoulders in the long run. Have your elbows at at least a 45 degree angle. I don’t even mind when people have their elbows touching their sides. Closer they are to your body, harder it may seem at first, but you’ll be stronger and have healthier shoulders in the long run.
- Hips up! Not at the starting position but once you start lowering yourself. Here’s how you know you aren’t keeping your hips up. They will be the first to hit the ground once you’ve lowered yourself. Have your hips be the last thing that hits the ground and your chest the first.
- Tighten. Keep the legs, glutes and stomach tight as you lower yourself. “Tight glutes equal big toots!” That actually isn’t a quote and it's unrelated to this. However I guess that could happen if you ate too close to the workout. Ok moving on.
Once you've lowered yourself to the ground just get back up to the high plank position. Don’t try and pushup. Your goal is to lower yourself with a flat back the entire time until you hit the floor. If you fall to the floor quicker than Spring Break Mexico ’99, keep working! The longer it takes to hit the floor the better you’re getting.
Once you can lower yourself with good form for about a 3-5 second decent for 5 - 10 reps, you my friend are ready. Try to lower yourself until your elbows reach 90 degrees and push up. This may take many tries my young jedi but with practice, the dark side doesn’t stand a chance. By dark side I mean granny flab. Once you complete your first full push up I would like you to celebrate by spraying yourself with champagne. Not really but maybe. Seriously once you complete 1 rep, practice until you complete 10. Once you complete 10, work on doing it for 3-4 sets at the beginning of each workout. The better and stronger you get at these, the better that granny flab will look.
There’s also one more thing I have to add. If your diet is off, all the pushups in the world won’t get rid that fat on your arm. So you know what they say, “you can’t out train a bad diet.” That is a very true statement so don’t try and cheat code it ok? I believe every single person reading this can improve on their pushups whether you believe it or not. If you follow this protocol and complete your very first pushup please email the video to email@example.com or tag burtonnutrition and @burtonnutrition on instagram. You can also message us on facebook. Let’s do it my people!