Fat can accumulate underneath your arms and these "bat wings" can be a cause of embarrassment. Even though you cannot spot reduce the fat on your triceps; you can do targeted exercises that will strengthen and tone your triceps muscles while you do the necessary cardio to lose fat overall.
Double-Arm Overhead Extensions
Hold onto a five to seven pound dumbbell with both hands near one end. Raise the dumbbell over your head and glue your biceps to your ears. Lower the dumbbell slowly behind your head. When the dumbbell touches the back of your neck; apply tension to raise the dumbbell to its original position behind your head. Do one set of eight to 10 reps; and work your way up to three sets of eight to 10 reps over time.
Kickbacks tone your triceps and upper arms. Lean over a bench, set your right palm face down on it and rest your right knee a few inches behind your hand. Take a dumbbell with your left hand and bend your arm until it reaches a 90-degree angle. Push the dumbbell back until your arm is straight and pull forward to the starting position. Repeat with your right arm. Do three sets of 20 reps per arm.
Triceps dips are like pushups, only your body is fixed in an upright position. Sit on a bench, place both hands, with palms down, on the edge of the bench. Walk your legs outward until your buttocks are parallel to the floor and your arms are fully straightened. Bend your elbows and dip as low as you can, then push up to your original position. Do four sets of 15 reps.
Cardio that tones your triceps at the same time can help you get rid of excess underarm flab more quickly. Some cardio like walking, running and bicycling burn calories, but they do not work your arms during exercise. However, elliptical training, cross-country skiing, jumping rope and swimming can strengthen your triceps, while burning fat. Aim for 30 to 45 minutes of total-body cardio five days a week.
- Centers for Disease Control: How Much Physical Activity Do Adults Need?
- ACE Fitness: So, You Want To Spot Reduce? Here’s How
- The 12-Minute Total-Body Workout; Joyce Vedral
- ExRx: Dumbbell Kickback