Flabby underarms are an indication that triceps are not toned. Triceps are the muscles that make your arms strong, even though they are not as big as your biceps. Although there are exercises that can help tone these muscles, you cannot remove fat in one isolated area without affecting the levels of fat in the rest of your body. According to the American Council on Exercise, spot reduction is a myth. To remove flabby underarms, perform exercises that focus on overall weight loss and toning of the triceps muscles.
Dips
The simplest and one of the most effective exercises that you can do for your triceps are regular dips. You will need a chair or a bench to perform this exercise. Place both arms on the bench or chair behind you. Put your legs forward until your body is on an angle. Make sure you lift your hips until your body is in line with your legs. Bend your arms until they form a 90-degree angle at your elbow. This exercise looks like the reverse position of pushups, with your hips down to the floor. Perform at least 15 repetitions and at least three sets.
Dips with a Machine
If you find the above dips too easy, this is the next step to working on your triceps. Visit a nearby gym and find a machine that allows you to place your arms on two bars and perform dips. This is usually located in the same area where you can do chinups and is often included as one machine. Pull up on the two bars and bend your arms until they form a 90-degree angle at your elbows. Push up again and repeat the dip at least 15 times. If you find it difficult to perform 15 repetitions of this exercise, use additional support provided by the machine, which can be placed under your knees. Experiment with the amount of your weight that you want the machine to support and perform three sets of 15 repetitions when you find the right weight.
Triceps Pulldown with a Bar
The triceps pulldown with a bar also requires a trip to the gym. Hold the bar with both hands about 10 to 15 cm apart and your feet shoulder-width apart. Pull down the bar until your arms are straight. Keep the elbows in one place and do not move them throughout the exercise. Do not forcefully extend the elbows and keep them slightly bent if necessary.
Triceps Isolation
This exercise can be easily modified in difficulty and is even recommended by the National Institute on Aging. Hold a dumbbell in one arm and extend it straight above your head. Support the elbow of that arm with your other hand and ensure that the elbow does not move when you perform the exercise. Bend your arm slowly until the dumbbell touches your back or shoulder behind you. Repeat this exercise at least 15 times in each set and perform at least three sets.
Triceps Kickback
Place one knee on a bench with the other leg straight or slightly bent and flat on the floor. Place the hand on the same side as the knee up on the bench and hold a dumbbell in the other hand. Keep the hand with the dumbbell bent and the elbow up. Extend your arm until the dumbbell travels behind you and repeat this 15 times. Adjust the weight of the dumbbell so that you can perform 15 repetitions without a break. When you find the right weight, do three sets of 15 repetitions.
Other Triceps Exercises
Choose triceps exercises that fit you as an individual. This does not mean choosing the exercises that are easy. However, if a particular exercise makes your joints feel uncomfortable, perhaps it is better to go with a variation. You can find other exercises in the resource section that may be beneficial to you. For example, there are variations of the triceps extension, such as the inclined, lying or seated triceps extension. You may also modify the dumbbell exercises as well as practice exercise-ball triceps extensions if you find that the dumbbells put too much stress on your joints.
References
- American Council on Exercise; Why Is the Concept of Spot Reduction Considered a Myth?; Cedric X. Bryant
- The Department of Kinesiology and Health at Georgia State University: Upper Body Strength Training Exercises
- National Institute on Aging; Chapter 4: Sample Exercises - Strength Exercises; January 2008
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