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Do Push-Ups Help Lose Arm Fat? (Fix Flabby Arms!)

With lots of people trying to burn fat and lose weight, there are always new gimmicks and diet fads out there that supposedly help.

Well, I hate to be bearer of bad news, but most of these are a waste of money.

(You’d probably lose more fat flushing your money down the toilet than following that ‘advice’.)

Sometimes, the solution is a classic exercise that’s far better than any of these latest trends you can find online.

That’s right – we’re talking about push-ups!

They’re a fantastic exercise for many things, and in this article, we discuss whether they can help you burn your arm fat and get rid of those bingo wings once and for all!

obese woman with fat arms doing a push-up outside

Do Push-Ups Help Lose Arm Fat?

It’s important to point out that you can’t spot-reduce fat from any specific location of your body.

You can have an exercise and nutrition regimen that aims to burn fat, but you can’t pinpoint exactly where the fat will be burned from.

With that in mind, push-ups can help you burn arm fat as part of a fat-burning program.

Push-ups help build muscle in many muscle groups. The more muscle you carry, the more calories and fat you burn.

And this is exactly how push-ups can help fix flabby arms.

They can’t and won’t burn arm fat directly, but they can help optimize your body for fat loss.

The Secret To Burning Arm Fat

The most important factor of fat loss is to ensure you’re in a calorie deficit each and every day.

This just means that you’ve burned more calories than you’ve consumed.

When you’re in a calorie deficit, your fat-burning potential drastically increases.

Getting into a calorie deficit is simple in theory but it can be quite trickier in practice.

If you’re not currently losing weight, it means that you need to burn more calories (through exercises like push-ups) or consume less calories.

See, I told you it was easy!

Do Push-Ups Help Bingo Wings?

woman with bingo wings

Without sounding like a broken record, push-ups can certainly help you lose bingo wings if used as part of a fat-loss program.

If you’re doing 5 push-ups and then eat like an elephant, then I hate to break it to you but push-ups likely won’t help at all.

But, if you’re doing a good number of push-ups and are in a calorie deficit, then they’ll burn fat, which will eventually come off your bingo wings!

How Many Push-Ups Should You Do To Burn Arm Fat?

This depends on how many push-ups you can already do and your current fitness levels.

Generally, you should be aiming for a high rep range for fat loss, so doing 3-5 sets of around 25 push-ups can help as part of a fat-burning program.

But, if you’re unable to do that many push-ups, just do as many as you can.

Like most exercises, push-ups get easier the more you do them so you just need to stay consistent and have patience.

Another factor is the type of push-ups you do.

Some variations are harder, such as Mike Tyson push-ups and decline push-ups, so they’ll typically burn more calories than easier variations like incline push-ups.

How Often Should You Do Push-Ups To Burn Arm Fat?

This also depends on your current push-up abilities but doing them around 3 times a week can be useful for burning fat.

However, you’ll need to factor in any other exercise you’re doing and adjust the frequency of your push-ups accordingly.


In summary:

  • Push-ups won’t directly burn arm fat but they can help you lose weight as part of a general fat loss program.
  • You can’t choose which body part fat will be burned from.

That’s all for this article, but do push ups cause rounded shoulders? Or are push ups bad for your back?

Hope this helped!