Fat below your arm pit is often associated with excess fat throughout the rest of the body. A large amount of body fat can come with a host of health problems, including diabetes and heart disease. You can't reduce fat in only one place on the body. However, by combining a healthy diet with cardio and effective exercises that target your chest you can get rid of the fat below your arm pit and throughout the rest of your body.
Cardiovascular Exercise
Regular cardio is a very effective way to get rid of fat below your arm pit and on the rest of your body. Exercise that requires large muscle movements such as running, swimming, rowing, martial arts and aerobics are the most efficient ways to burn calories and fat. The American College of Sports Medicine recommends that overweight adults should increase their activity to 45 minutes of exercise per day to facilitate weight loss and prevent weight regain.
Incline Dumbbell Press
The incline dumbbell press is a combination of the incline press and the incline dumbbell fly. Using dumbbells allows for a greater range of motion than a barbell. This exercise works the clavicular head of the pectoralis major, which makes up the inner border of your arm pit. Sit on a bench with an angle of no more than 60 degrees. Hold a dumbbell in each hand, with your elbows bent and your upper arms below horizontal. Extend your arms vertically, bringing the dumbbells together. Slowly lower the weights back to the starting position.
Pec Deck Fly
This exercise works the pectoralis major and coracobrachialis muscles, both of which form the superior and medial borders of your arm pit. Sit at a pec deck machine with your arms open and horizontal. Bend your elbows to 90 degrees and grasp the handles with an overhand grip. Rest your forearms on the pads. Press your forearms and elbows into the pads while contracting your chest muscles to squeeze your arms together. Slowly return to the starting position.
Barbell Pullover
The barbell pullover develops the pectoralis major as well as the long head of the triceps and several back muscles. Lie face up on a horizontal bench and hold a barbell with an overhand grip and your hands shoulder-width apart. Begin with your arms extended vertically above your chest. Expand your chest as much as possible and lower the barbell behind your head, bending your elbows slightly. Use your chest muscles to pull the bar back up to the staring position.
References
- "ACSM's Resources for the Personal Trainer"; Nicki Anderson, et al.; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
Member Comments