Getting smaller arms requires not only challenging the muscles of the arms, but the entire body with a variety of resistance training exercises while also monitoring calorie intake to ensure that a deficit (less calories in, more calories burned) has been created. By creating a caloric deficit, the body will be forced to use stored body fat for energy, including the fat from your arms. Once body fat levels drop significantly, the muscles in your arms should begin to show, giving you the look that you desire. Two great resistance exercises that will assist you with your goals and work the arm muscles while challenging the entire body, are the narrow grip push-up and the ball squat to curl- overhead press using 2 arms. Use the technique described below to add these exercises to your resistance training program.
To perform the narrow grip push-up, position yourself with your toes and hands on the floor, legs fully extended, back flat, hands at chest level, and slightly less than shoulder-width apart. Draw-in your belly button to tighten the abs, and while squeezing the butt muscles, lower your body to the floor being careful not to arch your back or jut your head forward or backward. Pause briefly and then push back up to the starting position. If it is too difficult to perform on the hands and toes, you can modify the narrow grip push-up by moving to the hands and knees or by moving the hands to an elevated surface such as a bench, table, or the wall.
To perform the ball squat to curl- overhead press, hold a dumbbell in each hand, letting them hang down at your sides while keeping your palms facing-in toward your body. Place a stability ball behind your upper back, secured against a wall or stable machine, making sure to position your feet straight ahead and shoulder-width apart. Start by performing a three-quarter squat as if you are sitting down into a chair, stand back upright pushing through your heels, and then curl the dumbbells to your chest. Next, press the dumbbells overhead, fully extending both of your arms while keeping your palms turned away from your body. Bring the arms back down to the starting position and repeat. For both exercises perform 1 to 3 sets of 12-20 repetitions.