If you’ve been feeling self-conscious about the excess fat in your underarm area, fret not! In this article, you’ll discover a collection of effective exercises that can help you tackle this stubborn issue. Say goodbye to underarm fat and hello to toned and sculpted arms. With just a few targeted exercises, you’ll be well on your way to getting rid of that unwanted flab and feeling more confident in no time.

Best Exercises To Get Rid Of Underarm Fat

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1. Dumbbell Shoulder Press

Proper form and technique

The dumbbell shoulder press is an excellent exercise for targeting the muscles in your shoulders, including the deltoids and trapezius muscles. To perform this exercise with proper form and technique, start by seating yourself on a bench with back support. Hold a dumbbell in each hand at shoulder level, palms facing forward. Press the dumbbells straight up overhead, extending your arms fully without locking your elbows. Slowly lower the weights back down to shoulder level and repeat for the desired number of repetitions.

It is important to maintain a neutral spine throughout the exercise and avoid arching your back or using momentum to lift the weights. Keep your core engaged and focus on using your shoulder muscles to press the dumbbells overhead.

Number of sets and reps

When incorporating the dumbbell shoulder press into your workout routine, it is essential to determine the appropriate number of sets and repetitions based on your fitness level and goals. Generally, beginners can start with 2-3 sets of 8-12 repetitions, using a weight that challenges them but allows for proper form. As you become more experienced and stronger, you can increase the weight and adjust the number of sets and reps accordingly.

Alternative exercises

If you’re looking to switch up your shoulder workout routine or add variation, there are several alternative exercises you can try. Some effective alternatives to the dumbbell shoulder press include the barbell shoulder press, seated military press, and standing shoulder press with resistance bands. These exercises target similar muscle groups and can help keep your workouts challenging and engaging.

2. Push-Ups

Variations of push-ups

Push-ups are a classic exercise that effectively target the chest, shoulders, and triceps muscles. By incorporating different variations of push-ups into your routine, you can add variety and target specific muscle groups to help get rid of underarm fat. Some popular push-up variations include:

  1. Wide-Arm Push-Ups: Place your hands wider than shoulder-width apart to emphasize the chest muscles.
  2. Diamond Push-Ups: Bring your hands close together in a diamond shape, targeting the triceps muscles.
  3. Decline Push-Ups: Place your feet on an elevated surface, such as a bench or step, to engage the shoulder muscles more.
  4. One-Arm Push-Ups: Perform a push-up while balancing on one arm, further challenging the stability and strength of your upper body.

Correct form and technique

Maintaining proper form and technique while performing push-ups is essential to effectively engage the targeted muscles and avoid injury. Here’s a step-by-step guide to performing a standard push-up with correct form:

  1. Start in a plank position with your hands slightly wider than shoulder-width apart and your feet together.
  2. Keep your body in a straight line from head to toe, engaging your core and glutes.
  3. Lower your body towards the ground by bending your elbows, keeping them close to your body.
  4. Continue lowering until your chest is just above the ground.
  5. Push through your palms and extend your arms to return to the starting position.
  6. Repeat the motion for the desired number of repetitions.

Remember to keep your neck in a neutral position, avoid sagging your hips or arching your back, and breathe naturally throughout the exercise.

Increasing intensity

If you’re looking to increase the intensity of your push-up workouts to challenge your muscles further, there are several ways to do so. These include adding resistance bands for extra resistance, using push-up handles or parallettes to increase the range of motion, or performing plyometric push-ups, which involve explosive movements and a push-off from the ground. Experiment with different variations and intensity levels to find the ones that work best for you and your fitness goals.

3. Tricep Dips

Using a bench or chair

Tricep dips are an effective exercise for targeting the triceps muscles, which can help tone and strengthen your underarms. To perform tricep dips, you can use a bench, chair, or any sturdy elevated surface.

Start by sitting on the edge of the bench or chair with your hands grasping the edge, fingers pointing forward. Extend your legs out in front of you and slide your body off the edge, supporting your weight with your arms. Your elbows should be slightly bent, and your feet should be resting on the ground.

Proper form and technique

Once you are in position, lower your body by bending your elbows, keeping them close to your body. Lower until your arms are parallel to the ground or slightly below, then push through your palms to extend your arms and return to the starting position.

It is important to focus on maintaining proper form and technique during tricep dips. Avoid arching your back or using swinging motions to lift yourself up, as this can put unnecessary strain on your shoulders or elbows. Keep your core engaged and concentrate on using your tricep muscles to perform the exercise.

Additional weight or resistance

As you become more comfortable and proficient with tricep dips, you may find that using just your body weight is no longer challenging enough. To increase the intensity of the exercise, you have a few options. You can add additional weight by using a weight belt or by placing a weight plate on your lap. Alternatively, you can explore resistance band tricep dips, where you loop a resistance band around your back and hold the ends in your hands as you perform the exercise. Experiment with different levels of resistance to find the one that suits your current fitness level and goals.

Best Exercises To Get Rid Of Underarm Fat

Check out the Best Exercises To Get Rid Of Underarm Fat here.

4. Arnold Press

Muscles targeted

The Arnold Press is a popular exercise that primarily targets the deltoid muscles in the shoulders. It also engages the trapezius muscles, biceps, and triceps to a lesser extent. By incorporating the Arnold Press into your routine, you can effectively strengthen and tone the muscles in your upper arms and shoulders, helping to reduce underarm fat.

Variations and modifications

The Arnold Press was popularized by bodybuilding legend Arnold Schwarzenegger, who used this exercise to develop his powerful shoulders. To perform the Arnold Press, follow these steps:

  1. Start by holding a dumbbell in each hand at shoulder level, with your palms facing towards you and your elbows bent.
  2. As you press the dumbbells overhead, rotate your palms away from you until they are facing forward.
  3. Continue to press the dumbbells upward until your arms are fully extended.
  4. Reverse the motion by rotating your palms back towards you as you lower the dumbbells back down to shoulder level.

If you’re new to the Arnold Press or find the movement challenging, you can start with lighter weights or modify the exercise by performing it seated rather than standing. Seated Arnold Press allows for greater stability and control, making it a suitable alternative for beginners.

Combining with other exercises

To maximize your workout and target multiple muscle groups, you can combine the Arnold Press with other exercises that focus on the shoulders, chest, or back. For example, you can superset Arnold Presses with bent-over rows to engage both the shoulder and back muscles. Alternatively, you can incorporate the Arnold Press into a full-body workout routine, adding exercises such as squats, lunges, or planks to create a well-rounded workout.

5. Chest Fly

Equipment needed

To perform chest flies, you will need access to a set of dumbbells or resistance bands. These exercises primarily target the muscles in your chest and shoulders, contributing to the overall toning and tightening of your underarm area.

Proper execution

Start by lying flat on your back on a bench or the floor, with a dumbbell in each hand. Extend your arms straight above your chest, palms facing inward. Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arcing motion until your hands are in line with your shoulders or slightly lower. Engage your chest muscles as you bring your arms back up to the starting position, focusing on the squeeze and contraction in your chest.

Throughout the exercise, it is important to maintain control and avoid using excessive momentum or swinging motions. Keep your core engaged and your back and shoulders pressed firmly against the bench or floor.

Targeting underarm muscles

Chest flies are particularly effective in targeting the underarm muscles, also known as the pectoralis major and minor. By performing this exercise with proper form and technique, you can strengthen and tone these muscles, helping to reduce the appearance of underarm fat and improve overall arm definition.

6. Bent-Over Rows

Benefits for underarm fat

Bent-over rows are a compound exercise that targets multiple muscle groups, including the muscles in your back, shoulders, and arms. By engaging these muscle groups, bent-over rows can contribute to reducing underarm fat and helping to sculpt a toned appearance in your upper body.

Position and form

To perform bent-over rows, start by standing with your feet hip-width apart and a dumbbell in each hand, palms facing inward. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. Allow your arms to hang down towards the ground, keeping a slight bend in your elbows.

From this position, pull the dumbbells towards your chest by driving your elbows back and squeezing your shoulder blades together. Pause for a moment at the top of the movement, then slowly lower the weights back down to the starting position.

Throughout the exercise, it is crucial to maintain proper form and avoid rounding your back or letting your shoulders hunch forward. Keep your movements controlled and focus on using your back muscles to initiate the rowing motion.

Varying resistance and weights

Adjusting the resistance and weight used for bent-over rows can help challenge your muscles and promote progress over time. As a beginner, it is recommended to start with lighter weights and focus on mastering your form before increasing the load. As you become more comfortable and stronger, gradually increase the weight to continue challenging your muscles and stimulating growth.

To add variation to your bent-over row workouts, you can also experiment with using different grips, such as an overhand or underhand grip, or performing the exercise with a resistance band instead of dumbbells. This can help target your muscles from different angles and further enhance their development.

7. Tricep Kickbacks

Isolating tricep muscles

Tricep kickbacks are a staple exercise for targeting the triceps muscles, which can be beneficial for reducing underarm fat and achieving a more toned appearance. By isolating the triceps, you can effectively strengthen and define these muscles, contributing to overall arm aesthetics.

To perform tricep kickbacks, start by holding a dumbbell in each hand and stand with your feet shoulder-width apart. Hinge forward at the hips, keeping your back straight and your core engaged. Bend your elbows so that your upper arms are parallel to the ground, with the dumbbells hanging down towards the floor.

Proper technique

From this starting position, extend your arms straight back behind you, squeezing your triceps at the top of the movement. Keep your upper arms stationary throughout the exercise, focusing on using your tricep muscles to perform the kickback motion. Slowly lower the weights back down to the starting position, maintaining control and avoiding any swinging or jerking motions.

Ensure that you keep your shoulders down and away from your ears, maintaining a neutral spine throughout the exercise. Concentrate on the mind-muscle connection, visualizing the tricep muscles working and contracting with each rep.

Alternative exercises

While tricep kickbacks are an effective exercise for targeting the triceps, there are alternative exercises you can incorporate into your routine to add variety and continue challenging your muscles. Some alternatives to tricep kickbacks include tricep dips, tricep overhead extensions, and tricep pushdowns using a cable machine or resistance band. Experiment with different exercises and variations to find the ones that work best for you and your fitness goals.

8. Arm Circles

Importance of warm-up

Arm circles are a simple yet effective exercise that can be incorporated into your warm-up routine to prepare your shoulders, arms, and upper body for a workout. Warm-ups are essential to increase blood flow, loosen up the joints, and prevent injuries during exercise.

Before performing any arm exercises or engaging in a more intense workout, take a few minutes to perform arm circles as part of your warm-up. Stand with your feet shoulder-width apart and extend your arms straight out to the sides. Make small circular motions with your arms, gradually increasing the size of the circles. After a few seconds, reverse the direction of the circles.

Different variations

Arm circles can be modified to suit your specific needs and fitness level. If you’re just starting or have limited shoulder mobility, you can begin with smaller circles and gradually increase the range of motion as you feel more comfortable. You can also try performing the circles in different planes of motion, such as forward circles, backward circles, and even diagonal circles.

Additionally, using resistance bands or light dumbbells can add an extra challenge to arm circles and further engage the muscles in your shoulders and arms. Be sure to choose a resistance level that allows you to maintain proper form and perform the exercise with control.

Incorporating into a routine

Arm circles can be incorporated into your routine in various ways. They can be used as a warm-up exercise before upper body workouts, incorporated into a circuit training routine, or even performed as a standalone exercise to help improve shoulder mobility and flexibility. Aim to perform arm circles for 1-2 minutes as part of your warm-up or cool-down routine to reap the benefits.

9. Plank T-Raises

Core engagement

Plank T-raises are a challenging exercise that primarily targets the muscles in your core, including the abdominals, obliques, and lower back. By engaging these muscles, plank T-raises can help strengthen and stabilize your core, contributing to improved posture and overall strength.

To perform plank T-raises, start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels. From this position, engage your core and lift one hand off the ground, rotating your body to the side and extending your arm straight up towards the ceiling. Hold for a moment, then return to the starting position and repeat on the other side.

Throughout the exercise, it is essential to maintain proper alignment and form, keeping your hips level and preventing any excessive movement or sagging. Focus on using your core muscles to stabilize your body and perform the rotation.

Proper alignment

Proper alignment is crucial to get the most out of plank T-raises and prevent injury. As you perform the exercise, make sure your wrists are aligned with your shoulders and your neck is in a neutral position, avoiding any unnecessary strain. Engage your glutes and keep your legs straight, allowing your body to form a straight line from head to heels.

If you find it challenging to maintain proper form or your lower back starts to sag, modify the exercise by performing it from a forearm plank position rather than a high plank. This can help take some strain off your wrists and allow you to focus more on engaging your core muscles.

Progressive difficulty

As you become more comfortable and proficient with plank T-raises, you can increase the difficulty and intensity of the exercise to further challenge your muscles. You can experiment with placing a small weight or resistance band around your wrists to add extra resistance. Additionally, you can try performing the exercise with your feet elevated on a stable surface, such as a bench, to increase the demand on your core muscles.

Remember to listen to your body and progress gradually, as overexertion or improper form can lead to injury. It is always best to consult with a fitness professional or trainer if you have any doubts or concerns.

10. Cardiovascular Exercises

Importance of overall weight loss

While targeted exercises can contribute to reducing underarm fat, it is essential to highlight the importance of overall weight loss for achieving impactful results. To effectively lose underarm fat, it is necessary to create a calorie deficit by burning more calories than you consume. Incorporating cardiovascular exercises into your routine can help you achieve this caloric deficit and promote overall weight loss.

Effective cardio options

There are various effective cardiovascular exercises that can contribute to calorie burning and weight loss. Some popular options include:

  1. Running or Jogging: Running or jogging outdoors or on a treadmill is a great way to elevate your heart rate and burn calories.
  2. Cycling: Whether it’s on a stationary bike or cycling outdoors, this low-impact exercise helps to burn calories and target your lower body muscles.
  3. Jumping Rope: Jumping rope is a fantastic cardio exercise that engages multiple muscle groups and can be done virtually anywhere.
  4. High-Intensity Interval Training (HIIT): HIIT workouts involve short bursts of intense exercise followed by brief periods of rest. This type of training has been shown to be effective for burning calories and improving cardiovascular fitness.

It is important to choose cardiovascular exercises that you enjoy, as this will increase the likelihood of sticking to your routine and achieving consistent results. Aim for at least 150 minutes of moderate-intensity cardiovascular exercise or 75 minutes of vigorous-intensity exercise each week, as recommended by the American Heart Association.

Incorporating into a routine

To incorporate cardiovascular exercises into your routine effectively, consider adding them on separate days or in combination with resistance training. For example, you can alternate between cardiovascular workouts, such as running or cycling, and resistance exercises like push-ups and tricep dips. This combination of exercises can help you burn calories, build strength, and develop overall muscle tone, including your underarm muscles.

Remember to listen to your body and start at a pace and intensity level that is appropriate for your current fitness level. Gradually increase the duration and intensity of your cardiovascular workouts as your fitness improves.

In conclusion, incorporating a variety of exercises specifically targeting the shoulder, tricep, chest, and core muscles is key to reducing underarm fat and achieving a toned and defined upper body. Exercises such as dumbbell shoulder presses, push-ups, tricep dips, Arnold presses, chest flies, bent-over rows, tricep kickbacks, arm circles, plank T-raises, and cardiovascular exercises can all play a significant role in your fitness journey. Remember to maintain proper form and technique, gradually increase the intensity, and be consistent with your workouts to see the best results. Stay motivated and enjoy the process of sculpting your body and achieving your fitness goals!

Check out the Best Exercises To Get Rid Of Underarm Fat here.