The muscle located under the arm is called the triceps. This muscle gets called into action when you extend your arm. To understand extension, bend your elbow and then throw a phantom punch in front of your body. Notice how your arm goes from a bent position to a fully extended position. Building muscle under the arm requires performing specific exercises.
Step 1
Find a weight bench to do close-grip bench presses. Lie on the bench and grab the bar with a shoulder-width grip. Push it off the supports and hold directly above you. Lower the bar down until it is about an inch above your chest, push it back up and repeat. When you are lowering the bar, keep your arms in tight against your sides and feel your triceps working.
Step 2
Arrange two workout benches slightly wider than the length of your legs apart to do dips. Place your heels up on one bench and grab the edge of the other bench with your hands. Have an assistant place a weight plate across your thighs. Lower your body down towards the floor until your elbows are bent 90 degrees and push into the bench to lift your body back up. Repeat for a set of reps.
Step 3
Attach an angled bar to a high pulley in a cable machine. Stand with your feet shoulder-width apart and grab the bar with an overhand grip. Your hands should be in front of your chest at this point. Keep your upper arms tight against your sides and push the bar straight down until it is by your thighs. Slowly let it come back up and repeat.
Step 4
Extend a dumbbell behind your body to do triceps kickbacks. Place your right knee on a workout bench and place your left foot on the ground behind you. Brace your body by placing your right hand on the bench. Hold a dumbbell in your left hand and bend forward so your back is slightly higher than parallel to the ground. Bend your left elbow and raise the weight up so it is hanging down by your hip. Keep your upper arm close to your body as you extend the dumbbell behind you. Squeeze for a second and lower the weight back down. Do a set of reps and switch arms.
Tips and Warnings
- Do 10 to 12 reps and three to four sets of your exercises. Work out three times a week on alternating days. To avoid muscle imbalances, mix your triceps exercises in with biceps exercises. Barbell curls, incline curls, hammer curls and reverse curls are examples. Perform them right after you do your triceps exercises, or you can do them on another day.
Things You'll Need
- Barbell
- Benches
- Weight plate
- Cable machine
- Angled bar
- Dumbbell
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