Exercises That Swiftly Reduce Underarm Jiggle, Outperforming Push-Ups in Less Than 45 Minutes
Standing tricep extension exercises have gained popularity as an effective way to tone and tighten the upper arm, often referred to as the 'bat wing' area. These exercises, when performed consistently, can help eliminate underarm flab and improve overall upper-body function.
One such exercise is the Tricep Press-Back Pulse. This movement targets all three heads of the tricep for maximum tightening. To perform Tricep Press-Back Pulses, stand tall with a dumbbell in each hand, feet hip-width apart, and hinge slightly forward at the hips. Maintain an open chest and flat back, extend your arms straight behind you, and make small pulses up and back with straight arms, squeezing your triceps with each pulse. Perform 2 to 3 sets of 15 to 20 reps.
Another effective standing tricep exercise is the Standing Cross-Body Tricep Extension. This movement targets the medial head of the tricep for improved balance and detail. To perform Standing Cross-Body Tricep Extensions, stand tall with a resistance band or cable set to shoulder or chest level, hold the handle with one hand, bend your working elbow to 90 degrees, extend your arm down across your body to the opposite thigh or hip, and use control to return to the start position. Perform 2 to 3 sets of 12 to 15 reps per side.
Overhead tricep extensions emphasize the long head for full-arm tone and sleek definition. To perform overhead tricep extensions, stand tall, hold a dumbbell with both hands overhead, keep elbows close to ears as you lower the dumbbell toward the back of your head, lift it back overhead, and perform 2 to 3 sets of 10 to 12 reps.
Tricep kickbacks target the lateral head of the tricep, tightening and sculpting the outer arm. To perform tricep kickbacks, stand tall, hold a dumbbell in each hand, hinge forward slightly, keep upper arms parallel to the floor, extend the dumbbells back, squeeze triceps at the top of the movement, and return to the start position. Perform 2 to 3 sets of 12 to 15 reps.
Standing Dumbbell Skull Crushers engage the long head of the tricep without wrist strain. To perform Standing Dumbbell Skull Crushers, stand tall, feet hip-width apart, hold one dumbbell with both hands vertically or hold a dumbbell in each hand overhead, bend at the elbows to lower the weight behind your head, and extend your elbows to press the weight back overhead. Perform 2 to 3 sets of 10 to 12 reps.
Caine Wilkes, an Olympian and certified USA weightlifting coach, explains that certain standing arm movements help further isolate the upper-arm muscles, allowing for focused work on the biceps, triceps, and shoulders without the core and chest dominating the exercise. Karen Ann Canham, CEO and founder of Karen Ann Wellness, supports this, suggesting that standing tricep exercises build strength in all three tricep heads, tightening the back of the arms, firming the 'bat wing' area, and improving overall upper-body function.
It's important to note that consistency is more important than intensity when performing standing exercises to banish underarm flab. By incorporating these exercises into your regular routine, you can effectively tone and tighten your upper arms, enhancing your overall fitness and confidence.
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