Flabby under arms, sometimes called bat wings, are a notorious trouble area. Unfortunately it's not possible to target only your bat wings, but by embarking on a total body fat loss program you'll be on your way to lean, toned under arms. Cardiovascular exercise is one of the best ways to combat unwanted fat. Combine 30 to 60 minutes of cardio on most days of the week with strength-training exercises that target the triceps to get rid of your bat wings once and for all.
Cable Pushdowns
This exercise isolates all three heads of the triceps. Stand facing a cable machine with your legs slightly apart. Grasp the handle with an overhand grip with your elbows bent and tucked close to your body. Stabilize your abdominal muscles then contract your triceps to straighten your arms and push the handle down toward your hips. Hold this position for a count of two then slowly return to the starting position. Complete two to three sets of eight to 12 repetitions.
Dumbbell Triceps Extensions
The vertical position of the dumbbell triceps extension puts emphasis on the long head of the triceps, which lies beneath the part of your bat wings that jiggles when you wave. Stand or sit while holding a dumbbell in the palms of both hands with your thumbs surrounding the handle. Contract your core muscles to prevent arching in your low back. Begin with your arms extended vertically then bend your elbows to lower the weight behind your head. Contract your triceps to straighten your arms, then slowly return to the starting position. Perform two to three sets of eight to 12 repetitions.
Parallel Bar Dips
This is a very challenging exercise that works not only your triceps but also your chest muscles. Grasp the parallel bars and push yourself up so that your arms are extended and your legs are suspended in the air. Keeping your chest as vertical as possible, bend your elbows to slowly lower down until your chest is almost level with the bars. Contract your triceps muscles and slowly push yourself upward to the starting position. If you're a beginner, use a dips machine to familiarize yourself with the movement. Perform one to two sets of 10 to 20 repetitions.
Seated Dumbbell Press
The dumbbell press strengthens all three heads of your triceps while also targeting the deltoid muscles of the shoulder. Sit on an exercise bench with your back straight and feet flat on the floor. Hold a dumbbell in each hand with your elbows bent and the weights at shoulder level. You can perform this exercise with your palms facing inward or forward. Stabilize your abdominal muscles then straighten your arms to press the dumbbells upward. Slowly lower back to the starting position. Complete two to three sets of eight to 12 repetitions.
References
- "ACSM's Resources for the Personal Trainer"; Nicki Anderson, et al.; 2007
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
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