{"id":297368,"date":"2025-11-21T11:09:16","date_gmt":"2025-11-21T11:09:16","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/297368\/"},"modified":"2025-11-21T11:09:16","modified_gmt":"2025-11-21T11:09:16","slug":"5-chair-exercises-that-smooth-sagging-arms-after-50","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/297368\/","title":{"rendered":"5 Chair Exercises That Smooth Sagging Arms After 50"},"content":{"rendered":"

As you age, there are several areas of the body that begin to lose their firmness\u2014your arms being one of the first. There are several causes behind \u201cbat wing\u201d arms<\/a> or excess arm flab<\/a>, including the gradual loss of collagen and elastin. This deficit leads to your skin being less firm. Another contributor is the natural loss of lean muscle mass<\/a>\u2014known as sarcopenia\u2014which decreases 3% to 8% every decade after 30. Take into consideration any other changes like weight loss or reduced physical activity, and there you have it: sagging arms. If your goal is to tone and smooth this area of the body, we spoke with Jill Jones, coach, owner, and author at FitQuo, who shares five chair exercises<\/a> that\u2019ll deliver results after 50.<\/p>\n

\tChair Tricep Dips<\/p>\n

Tricep dips help sculpt strong and toned shoulders, triceps, and upper back muscles.<\/p>\n

\u201cThese are great as they directly target the triceps \u2014 the main area for tightening the back of the arms,\u201d Jones explains.<\/p>\n

You\u2019ll need a sturdy chair, couch, workout bench, or surface for this exercise. As you lower, make sure your elbows don\u2019t flare out and your core is engaged.<\/p>\n

Begin sitting at the edge of a sturdy chair.
\nPlace your hands on the edge of the seat and lift your tailbone off the chair.
\nWalk your feet away until your knees, hips, and torso form 90-degree angles.
\nActivate your core and keep your shoulders relaxed as you bend your elbows to lower your body just below the seat.
\nPress back up until your arms are straight, engaging your triceps as you do so.
\nPerform chair-assisted tricep dips for 3 sets of 10 to 12 reps.<\/p>\n

5 Arm-Firming Exercises That Smooth Bat Wings in 30 Days After 50<\/a><\/p>\n

\tSeated Overhead Press<\/p>\n

6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

Whether performing this move with a resistance band or set of dumbbells, the seated overhead press delivers solid arm gains. In fact, according to Jones, \u201cThis move can help you build shoulder definition and help improve overhead mobility without lower-back strain.\u201d<\/p>\n

Be sure to maintain a tall posture and activated core as you press the band or weights overhead, and use control to lower.<\/p>\n

Begin sitting tall on a sturdy chair with your feet flat on the floor and your core engaged.
\nHold a pair of lightweight dumbbells at shoulder level, palms facing forward.
\nPress the weights straight overhead without locking out your elbows.
\nGradually lower the weights back to the start position.
\nPerform 3 sets of 12 reps.<\/p>\n

7 Moves to Build Strong Arms in 30 Days After 45<\/a><\/p>\n

\tSeated Arm Circles<\/p>\n

\u201cThis is an endurance move that tones shoulders and arms while improving blood flow. Do an extra set if you can,\u201d Jones says.<\/p>\n

Seated arm circles are exactly what they sound like\u2014you\u2019ll extend your arms out to the side and make tiny, controlled circles in a forward then backward direction.<\/p>\n

Begin sitting tall on a sturdy chair with your feet flat on the floor and your shoulders relaxed.
\nExtend your arms out to the sides at shoulder level, palms facing down.
\nSlowly make small circles in a forward motion, focusing on controlled movement.
\nThen, make small circles in a backward motion.
\nPerform seated arm circles for 3 sets of 30 seconds in each direction.<\/p>\n

4 Moves That Build Arms Faster Than Bicep Curls After 40, According to US Army Coach<\/a><\/p>\n

\tChair Pushups<\/p>\n

\u201cPushups help strengthen the chest, shoulders, and arms while being joint-friendly,\u201d Jones points out.<\/p>\n

As for form and exercise tips, Jones adds, \u201cEnsure the seat is stable or against a wall. Place hands on the seat edge, step feet back, and perform a pushup.\u201d<\/p>\n

Find a stable chair and place your hands on it, shoulder-width apart.
\nBegin by walking your legs back so you\u2019re at a straight incline from your head to your heels.
\nKeep your legs together and rise onto the balls of your feet. Engage your core and keep your gaze forward.
\nBend your elbows to lower your body until your chest lines up with your elbows.
\nReturn back to straight arms.
\nPerform 3 sets of 8 to 10 reps.<\/p>\n

5 Standing Exercises To Shrink Your \u2018Armpit Pooch\u2019 For Good<\/a><\/p>\n

\tSeated Bicep Curls<\/p>\n

As the name suggests, this exercise is all about activating your biceps, resulting in strong, sculpted arms.<\/p>\n

\u201cThis move keeps the core stable while isolating the bicep. The goal is to build tone and strength,\u201d Jones explains. Be sure to sit tall and curl the dumbbells or water bottles up toward your chest in a slow and controlled fashion.<\/p>\n

Begin seated on a sturdy chair, holding a dumbbell in each hand at your sides with a supinated grip.
\nBend your elbows to curl the weights up toward your shoulders.
\nSqueeze your biceps at the top of the movement.
\nUse control to lower the weights back to the start position.
\nPerform 3 sets of 12 to 15 reps.<\/p>\n

Alexa Mellardo<\/p>\n

\t\tAlexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"As you age, there are several areas of the body that begin to lose their firmness\u2014your arms being…\n","protected":false},"author":2,"featured_media":297369,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[49,48,408,407,84,16081,15662,128094,12564],"class_list":{"0":"post-297368","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-ca","9":"tag-canada","10":"tag-exercise","11":"tag-fitness","12":"tag-health","13":"tag-how-to-lose-arm-fat","14":"tag-over-50","15":"tag-seated-exercise","16":"tag-workouts"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/297368","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=297368"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/297368\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/297369"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=297368"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=297368"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=297368"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}