Standing Triceps Kickback
This is a great exercise for sculpted upper arms. Usually triceps are the least used muscles of your body. Some daily tasks such as carrying your groceries and laundry will target the arm muscles or triceps. Practicing standing triceps kickback in the beginner-level will help you tone your hanging underarm flab and also makes it firm. Stand and put your feet about shoulder width apart, now bend your knees slightly. Take a light weighted dumbbell in your right hand and put your left foot forward by bending your waist at an angle of 45-degree. Now place your left palm on any stable thing or a chair to balance yourself. Now extend your elbows so that you straighten your right arm. Hold that position for 1 – 2 seconds, then lower your right arm and get back to the initial position. Now repeat the same movements on the other side, but be careful that you put your back flat throughout this exercise. Perform this movement for about 15 times on each arm.
Triceps stretch is a simple variation of the above exercise i.e., standing triceps kickback. It is more effective than the above exercise. It helps you in strengthening, toning your upper arms. It also tightens the backs of the upper arms. This exercise should be practiced by standing with the feet hip-width away from each other. Now take a light-weighted dumbbell in your right hand and extend the right arm straighten it in front of you. Now slowly bring the dumbbell towards your right shoulder by bending your elbow. Take the right arm past your head and hold it in this position for about 20 seconds. Repeat this triceps stretch on the opposite side as well. Perform this exercise for several minutes for both the arms.
This exercise is an intermediate level exercise when done with dumbbells. It helps you tone and strengthen your upper arms muscle and also helps you reduce the sagging and flabby skin. Lie on the weight bench with you back and hold a light weighted dumbbell in your right hand. Then extend your right arm slowly towards the ceiling and make it straight, with elbows over head. Then slowly lower your forearm from behind your upper arm by flexing your elbows at an angle of 90-degrees. Rise the dumbbells by extending elbows overhead. Return to initial position repeat for 12 to 15 times for better results.
Single-Arm Medicine Ball Push-Up
After mastering both the beginner and intermediate levels of the underarm exercises, you can step forward to advanced exercises. You can firm and strengthen your triceps with the single-arm medicine ball push-up. Usually it not only tones your upper arms but also helps you strengthen your pectorals, abdominal muscles and deltoids. Take a medicine ball that is available with you, and lie on an exercise mat with your face down. Now tuck your toes and prepare your body for a push-up position, now place one hand on the exercise mat and other hand pressing on the medicine ball. Now lower your body until the chest nears or touches the ball slightly. Continue pressing upward until your arms are extended completely and the elbows are straight. Repeat this movement at least three times.