The Best Exercise For Flabby Under Arms
Choosing the best exercise for flabby under arms can be a little confusing. Take a look online and it seems there are hundreds of different routines and exercises claiming to get rid of flabby under arms.
Listen, I get it. You want to use the most effective exercise that will help you get rid of that arm flab without wasting your time and energy. So, I am going to break it down for you and provide you, with what I've learned in my 37 plus years of weight training, the best exercise for flabby under arms.
Before I get into the best exercises for flabby under arms, I need you to first understand how the muscles in your under arms work. Once you understand how the muscles in your under arms work, we can start putting together the BEST exercises that will directly target those under arm muscles for the ABSOLUTE best results.
The Under Arm Muscles....The Triceps
Your under arm muscles are made up of 3 muscles groups that make up what are called the "Triceps" muscles. The triceps (under arm muscles) have one purpose and that's to push away from your body. That means pushing things away from your body or pushing your body up from something.
For example, when you get up off the couch to get up, you will use your triceps muscles to push your body off the couch. When you get up from your office chair, you will use your hands to push off the arms of the chair to get up. When you do this, you use your triceps muscles.
In terms of exercise, when you perform any type of pressing or pushing movement (such as a push up or weight press) the primary muscle group used, is your triceps muscle (under arm muscles).
The best exercise for flabby under arms will ALWAYS be an exercise or exercises that optimizes this natural motion. See the video below for my explanation for the best exercise movement for flabby under arms.
To maximize muscle strength and tone, you MUST optimize the natural motion of the triceps muscle, which I've explained above. The ABSOLUTE best exercise for flabby under arms are exercises that movements that either push things away from your body, push your body away from things or extend your arms.
So, the best exercise for flabby arms will use the following movements:
- 1) Pushing / pressing movement that pushes things away from your body such as a push up;
- 2) Extension type movements that extends your arms (while bending at the elbow) forward such as a dumbbell extension;
- 3) Contraction type movements that contracts your under arms downwards such as a press down or a reverse extension movement, such as an arm kickback
Without a doubt, these are the best exercise movements for flabby under arms.
Now, let's find out what the exercises are that best firms up the under arm muscles (triceps). At the end of this article, I am going to show you one extra movement that is AMAZING at developing your under arm muscles so keep reading!
Best Exercise for Flabby Under Arms
The following movements are the absolute best for toning flabby under arms. Add one exercise from each of these categories for the best results!
1) Pushing / Pressing Exercise
This is the best exercise for flabby arms. Hands down. Any type of pushing or pressing movement that uses your under arm muscles as the main activator will always be the best exercise for firming up flabby under arms. This can be a weight press or any type of push up. I've included 3 examples for you.
The first is a close grip dumbbell press. The second is a close grip knee push up. The third is a close grip wall push up (if you can't perform a knee push up). If you incorporate one of these types of exercise into your flabby arm routine, you will VASTLY improve your chances of success.
Add 2 of these exercises into your routine and you are well on your way to toning and developing your under arm muscles.
The Close Grip Dumbbell Press
How to perform the close grip dumbbell press. While laying on a mat with your back flat against the floor, press two dumbbells above your chest. Your arms should be straight. Turn the dumbbells until your palms are facing each other. Move the dumbbells together (they should be touching each other). Slowly lower the dumbbells to your chest, pause for a moment and using your under arm muscles, push the weight back to the start position. Repeat this movement 12 more times.
The Knee Push Up
How to perform the knee push up. Kneel down on a mat. Bend at the waist and stretch your arms outward to support your upper body. Move your hands together and they should be spaced about 4 to 5 inches apart. With your back straight, lower your upper body until your chin is one inch from the floor. Pause for a moment and push your body up until your arms are straight. Repeat this movement more times. WARNING This is a tough exercise and for those of you who are pretty strong. If you have never done a knee push up before, try the wall push up first.
The Wall Push Up
How to perform the wall push up. Stand about 2 to 3 fee away from a wall. Extend your arms, (at chest level) forward and place your hands on the wall. Space your hands about 3 to 4 inches a part. Slowly lower your body (to the wall) until your chin is one inch from the wall. Pause for a moment and using your under arm muscles, push your body back to the start position (fully straighten your arms). Repeat this exercise 12 more times.
2) Extension Exercise
The second best exercise for flabby under arms is the extension exercise. These types of movements, DIRECTLY target the under arm muscles (triceps) and because of this, these exercises are very, very effective. Any exercise that allows for your arm to bend at the elbow and extend your hands forward is going to use your under arm muscle.
Arm bent at 90 degrees:
Arm extended forward:
The following exercises are basically the same movement but done in a lying and seated position. You can also do these standing up but I prefer to be lying on the floor, lying on a bench or in a seated position.
The Lying Dumbbell Extension
How to perform the lying dumbbell extension. While laying on a mat with your back flat against the floor, press two dumbbells above your chest. Your arms should be fully extended and straight. Turn the dumbbells until your palms are facing each other. Lower the dumbbells, only bending at the elbow until the dumbbells are above your ears. Pause for a moment and using your under arm muscles, extend the dumbbells back to the start position. Make sure your arms are fully extended and straight to the start position. Repeat this exercise 12 more times.
The Seated Dumbbell Extension
How to perform the seated dumbbell extension. You can also do the dumbbell extension in a seated position. While seated, grab two dumbbells and press them overhead. Slowly lower the dumbbells, only bending at the elbows until they are behind your head. Pause for a moment and extend your arms upwards until they are fully extended and straight. Repeat this movement 12 more times.
3) Contraction Exercise
Contraction type movements are FANTASTIC exercises for developing your under arm muscles (triceps). What makes these exercises so great for developing flabby under arms is that they really put an emphasis on squeezing or contracting your under arm muscles. Take a look at these flabby arm exercises below.
Dumbbell Kickbacks
How to perform the dumbbell kickback. Grab two dumbbells and stand up straight. Bend at the waist until your are just above parallel with the floor. Row the dumbbells upwards until your arms are parallel to your upper body. With your arms bent at 90 degrees, extend your arms upwards until they are parallel with your upper arms. Pause for a moment and extend back down until your arms are at a 90 degree position. Repeat this exercise 12 more times.
Straight Arm Kickbacks
How to perform straight arm kickbacks. This is almost like the dumbbell kickback but you are going to keep your arms straight (instead of bending at the elbow). It is a variation of the dumbbell kickback but is just as effective. Bend at the waist with two dumbbells and keep your arms straight. Lift your arms backwards until they are parallel with your upper body. Remember, keep your arms straight. Lower your arms downwards back to the start position. Repeat this exercise 12 more times.
Now, because we are doing these exercises at home, we are working with the equipment we have at our disposal. Gym cable machines can be used for contraction type movements such as the cable press down, which is SUPER effective and makes it one of the best exercises for flabby under arms.
However, most of use don't have a cable machine at home so we have to make due. To emulate a cable press down movement, you can use a bed sheet. Tie a knot at one end of the bed sheet and drape if over an open door. With your back against the door, use both hands to grab the sheet. Bend at the waist and using your under arm muscles, extend your body upwards. See the video below.
DIY Triceps Press Down at Home
These Are The Best Exercises for Flabby Under Arms
The exercises above are the best exercises for flabby under arms that you can do at home. You can do the same exercise in the gym and are just as effective. I suggest your pick 1 exercise from each category and perform 2 to 3 sets for the best results. After a few weeks, try adding another exercise from each category to really boost your under arm development.
Now, I promised you one more exercise that is absolutely AMAZING for firming up flabby under arms. Add this exercise to your flabby arm routine and watch your results sky rocket! What makes this exercise so effective is that it not only targets your under arm muscles but your upper back and arm pit area where flab accumulates. You MUST include this exercise into your flabby arm routine!
What is The Best Exercise for Flabby Under Arms?
There is really no "best exercise for flabby under arms" but a combination of movements, that when used together, produce the ABSOLUTE most amazing results. If you can pick an exercise from each of the above mentioned flabby arm exercises and include them into your routine, your will see amazing results.
Why not try my 30 Day Flabby Arm Challenge? It is completely FREE and I provide you with everything you need including the flabby arm exercises, routine, strategy and meal plans. Follow my 30 day flabby arm challenge to firm and tone your soft and saggy arms. Go to my 30 day flabby arm challenge here.
Good luck and all the best!
Blake
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.