Archive for the tag - underarms

Wave Goodbye to Wobbly Underarms: Triceps Exercises.

And this is what we call... a tricep muscle.

When you wave goodbye, do your underarms wave back? Though more common in older adults, wobbly underarms do not discriminate. And sadly, they often cause people to avoid sleeveless shirts, tank tops and the like because of the embarrassment.

Flabby underarms are often caused by muscle loss, weight gain, genetics and natural aging. While we can’t do much about the last two, there exercises that you can do on the muscle side of equation to tighten things up. And it all has to do with your triceps.

Your triceps muscle is at the back of the upper arm (see picture at right). Its purpose is to raise and lower the forearm. The triceps has three points of attachment to bone at its origin, and often makes a horseshoe shape when flexed.

Try the following routine at home or at the gym to strengthen those often ignored triceps muscles, and reduce underarm wobbliness:

3 sets of 15 triceps chair dips

  1. Stand backwards in front of a chair.
  2. Squat down and grasp each side of the chair’s seat with your hands.
  3. Walk your legs out a few feet.
  4. Keeping your elbows back, bend your arms to lower your body.
  5. Once you can’t go any lower, hold and pause for five seconds.
  6. Straighten your arms to lift your body and to return to the starting position.
  7. Repeat for 3 sets of 15.

If this isn’t much of a challenge, and you are at the gym, you can try this in between two benches. Rest your feet on one bench and use the other bench in place of the chair. Place a weight plate (45lbs) on your lap.

3 sets of 6 – 12 overhead triceps extensions

  1. If you’re at home, find a symmetrical, heavy object – like a cooper cooking pan. If you’re at the gym, grab a weight plate (I use a 45lb one).
  2. Stand tall with good posture and an engaged core.
  3. Grasp the object or weight plate with two hands and hold up toward the ceiling, fully extended directly over your head.
  4. Bending at the the elbows, lower the object backward behind your head until it touches your upper back or your forearms become parallel to the floor.
  5. Hold here, then extend back up.
  6. Repeat for 3 sets of 6 – 12.

This is the proper starting position for a close grip push-up.

3 sets of 10 close grip push-ups

  1. Start on your hands and knees on the floor.
  2. Assume the “plank” position, just as you would to start a normal push-up.
  3. Bring your hands in closer, so that the palms of your hands are only about 6 – 8 inches apart. Your thumbs should just about be able to touch. (See picture.)
  4. Slowly lower your body so that you almost touch the floor. Push back up to the starting position.
  5. Repeat for 3 sets of 10 push-ups.

If the close grip push-up is too easy, then wear a backpack with a few books in it. The extra weight will help take this exercise to the next level.

Try these exercises and wave goodbye to wobbly underarms – and say hello to to tight and toned triceps.