The triceps are the major muscles on the back of the upper arms. This is a common location for dreaded underarm fat to develop. The way to get rid of triceps fat is by building the triceps and biceps muscles while promoting weight loss. The biceps are on the front of the upper arms and by building your muscles, you will give your arms a more defined appearance. You also have to pay attention to your diet.
Step 1
Reduce your intake of calories. Keep track of all the calories you take in for three days, add the totals together and divide by three to get an average. Reduce your total by 500 to 1,000 calories and make this your new average. Use a free online service like The Daily Plate for help with tracking (see Resources).
Step 2
Eat healthier foods. Eliminate the white bread, ice cream, fries, cakes, cookies, wings and candy bars. Choose foods that are lower in fat, sodium and sugar like lean beef, chicken breasts, fruits, vegetables, beans, whole grains and low-fat dairy products.
Step 3
Perform cardiovascular exercise that involves elbow flexion and extension. Swimming, elliptical training, rowing, versa climbing and kickboxing are examples. All forms of cardio help you lose weight throughout your body, but these forms also place emphasis on your triceps. The American College of Sports Medicine recommends 60 to 90 minutes of cardio to lose weight. Work out three days a week on alternating days.
Step 4
Execute a set of close-grip push-ups. These work your triceps as well as your chest. Lie on your stomach with your hands slightly less than shoulder-width apart and your feet together behind you. Push yourself off the floor until your arms are fully extended and lift your hips to get your back straight. Lower your chest down by bending your elbows and keep your arms near your sides as you do this. Push yourself back up and repeat 12 to 15 times.
Step 5
Stand with your back to a weight bench to do triceps dips. Bend down and place your hands shoulder-width apart on the edge of the bench. Walk your feet forward, straighten your legs and place your heels on the floor. Lower your body by bending your elbows and stop when your upper arms parallel the floor. Push back up steadily and repeat for 12 to 15 repetitions.
Step 6
Throw a medicine ball over your head to a training partner. Stand with your feet shoulder-width apart and hold the ball above and behind your head with your elbows bent. Have your training partner stand about eight to 10 feet away from you and throw her the ball forcefully by straightening your arms. Catch the ball back, raise it above your head and repeat for 12 to 15 repetitions.
Step 7
Grab a barbell with an underhand, shoulder-width grip to do biceps curls. Stand with your feet shoulder-width apart and let the bar rest on your thighs. Keep your upper arms tight to your sides and bend your elbows to move the bar up toward your chest. Squeeze your biceps forcefully, slowly lower the bar and repeat for 10 to 12 repetitions.
Step 8
Grasp a pair of dumbbells to do hammer curls. Stand with your feet shoulder-width apart and hold the weights at your sides with your palms facing in. Maintain this hand grip as you lift the weights up toward your shoulders. Squeeze your biceps forcefully for a full second, slowly lower the weights and repeat 10 to 12 times.
Tips and Warnings
- Perform four or five sets of your arm exercises and work out on three noncardio days a week.
Things You'll Need
- Bench
- Medicine ball
- Barbell
- Dumbbells
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