5 Best Exercises For Flabby Arms & Underarm Fat

Home » Blog » 5 Best Exercises For Flabby Arms & Underarm Fat

Disclaimer: Our content doesn't constitute medical or fitness advice. We may be earning money from companies & products we review. Learn more

Dealing with flabby arms or excess fat deposits under your triceps or around your arms? You are on the right page. We’ll cover the best exercises and movements you can anywhere to tone up your arms while burning fat and gaining strength.

#1 – Tricep Dips

The tricep dip is a fun and yet highly effective exercise you can do anywhere.

You can use any solid platform like a park bench, picnic table, a sturdy chair, a couch, a bed frame or any elevated that you hold onto with your arms while lowering and elevating the rest of body. The goal is to allow your arms to do all the work, while your legs are resting on the ground. You really want to feel that tension on your triceps and on the back of your arms.

Dips target the back muscles of the upper arms, also known as the triceps. The primary muscles worked are the triceps, pectoralis major, trapezius, and anterior deltoids. The secondary muscles worked are the abdominals.

Tricep dips are great for toning up flabby arms and burning fat around the tricep area, which tend to be the #1 place where people struggle with fat deposits.

#2 – Incline Push Ups

Another fun exercise you can practice literally anywhere is the incline push up. Now, similar to the tricep dip, you’ll need a very sturdy elevated surface that you can use to push yourself up. A park bench or picnic table is great for this, as it’s heavy and sturdy enough to support your body weight without tipping.

Now, the advantage of incline push ups will work on your arms but also your pectorals and chest area. This makes it an effective exercise that can help you shed fat and tonify your flabby arms and chest at the same time.

Note that the higher the surface you’re using, the easiest it gets. The lower you get to the ground, the harder it gets as gravity will put the entire weight of your body on your arms.

#3 – Pike Push Ups

The pike push-up is a great exercise for strengthening both your shoulders and triceps.  It will give you a solid vertical pushing power, and if you’re looking to build strength for advanced skills such as the handstand and handstand push-ups, then this would be your go-to exercise.

To achieve the pike push up, you want to start in a plank position with your arms shoulders width apart, and shoulders stacked on top of your wrists. Squeeze your core and glutes to ensure your body is in a straight line.

Make sure your head is between your arms, looking back at your legs. Bend your elbows to lower your head just in front of your hands, keeping elbows close to your body. Press back up to the pike position, engaging your shoulders and triceps. Keep your core engaged and back flat throughout the exercise to maintain proper form and maximize effectiveness.

PS: If you want to know what it takes to be able to balance yourself upside down, then check out this complete handstand tutorial where our head trainer Pat Chadwick covers all of the progressions that you’ll need to do to unlock this impressive skill. 

#4 – Burpees

Now, you’re probably thinking: do burpees really burn underarm fat? The question is: indirectly, yes!

If you consider the fact that having underarm fat means that you are in a caloric surplus and need to a high-intensity exercise that can help you burn calories and shed fat all over your body, then burpees is the king of all exercises.

Burpees will raise your heart rate and help you burn calories faster than any other exercise presented on this page.

Burpees also have a push up component so they will allow you to target your triceps directly with each repetition.

Burpees can be done anywhere and anytime, which make them a great exercise to incroporate in your workout routine.

#5 – Planks

All you need for this one is a floor, which isn’t hard to find nowadays. 🙂

Planks are ideal for beginners or those that lack the upper body strength for all the other exercises mentioned in this article.

Also, planks can be made more difficult by adding weight to your back, such as wearing a backpack stuffed with heavy books, by wearing a weight vest or or by putting a weight plate on your back.

To perform a plank, start by lying face down on the floor. Next you want to place your forearms on the ground with your elbows aligned below your shoulders, and your hands flat or clasped together. Step your feet back and lift your body off the floor, keeping your toes on the ground. Lastly, you want to engage your core, glutes, and thighs to keep your body in a straight line from head to heels. Make sure not to let your hips sag or pike up. Hold your neck neutral, looking down at the floor. Maintain this position for as long as you can without compromising your form, aiming for anywhere from 20 seconds to a minute or more as you build strength.

Practicing planks often will help you build up enough strength to move onto the other exercises.

That’s it, folks! We guarantee that you can experience immense benefits from performing these exercises regularly, especially if you want to strengthen and tonify your flabby arms.

These exercises can help you not only burn underarm fat but also build strong and muscular arms, especially if you add resistance and perform them regularly.