The triceps muscle makes up over two-thirds of the arm and is often underutilized and flaccid due to aging and a sedentary lifestyle. Underarm exercises, such as push-ups and kickbacks, can help tone the muscles. Other exercises include dip benches, skull crushers, and behind-the-head extensions. All exercises should be done slowly and deliberately to avoid injury.
The triceps brachii, or triceps muscle, is the large muscle at the back of the human upper arm. Located between the rear shoulder and the elbow, this muscle makes up more than two-thirds of the muscle mass of the arm. The triceps is an antagonistic muscle, or opponent, of the better known biceps. Workouts with triceps, or exercises for the armpits, are classified as isolated or combined exercises, depending on the muscle or muscle groups that are targeted. The best underarm exercises are those that an athlete has the equipment, strength, and motivation to perform.
Aging and a sedentary lifestyle combine to cause the triceps muscle to become underutilized and flaccid, particularly in women. If a person is overweight or obese, weight loss in combination with exercise, including underarm exercises, will be necessary to see results. People of normal weight or those who are slightly overweight are not going to eradicate their flabby arms by dieting alone. The only way to remedy this situation is to perform armpit exercises and tone the muscles. Reading and choosing an exercise is a good first step, but to see results, a person must perform the exercise regularly.
One of the best underarm exercises to isolate and firm the triceps is push-ups, also known as posterior arm extensions, which are performed one arm at a time. Kickbacks require a weight bench and a smaller dumbbell weight, such as 5 pounds (approximately 2.25 kg). Standing, the individual places a bent right knee on the bench and then leans forward to place the right palm on the bench for stability. A lighter weight dumbbell is held in the left hand with the elbow bent forward. The athlete then slowly straightens the left arm behind the back, keeping the arm close to the torso.
Dip benches are another type of triceps underarm exercise that also sculpts the shoulders and lower arms. An athlete sits on the long edge of a weight bench with legs straight and extended together resting on the heels. The heels of the palms are placed on each side of the body with the fingers curled over the edge. The athlete then slides his butt off the bench and supports his body weight with his arms. The body is lowered to the floor by bending the arms and raised by straightening the arms.
Pushups, skull crushers, or reclining triceps extensions, and behind-the-head extensions are also great triceps exercises for the armpits. They are best started when an individual has mastered the primary underarm exercises to ensure adequate strength. All triceps exercises should be done slowly and deliberately to fully engage the muscular body and avoid injury.
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