6 EXERCISES TO BEAT UNDERARM BULGE
Start with completing 3 set of 10-12 of each move. Increase or decrease your weight as needed. As you get more comfortable with the moves, you can increase the sets or reps or even do some drop-sets. Start with a lighter weight for 15 reps, then heavy up the weight for 12 reps and 10 reps, then go as heavy as you can for 8 reps, finish up with your light weight for 15 reps to finish the set. Perform 2-3 sets.
1. Push-ups – classic but effective move to target chest, biceps, triceps, shoulders, and back when performed correctly.
How to do them: Get into plank position with your palms on the floor, your wrists directly beneath your shoulders, and your fingers facing forward. Your feet should be hips-width apart, and your body should form a straight line between the top of your head and your heels. Keeping your shoulders away from your ears, bend your elbows to lower your body in a straight line toward the ground until your forehead nearly touches the floor. Then press into your palms to extend your elbows and bring your body back to starting position.
2. Upright Rows – Primary muscle that is targeted is your deltoid which forms the rounded cap of your shoulder. You’ll also target the trapezius musbles of the upper back that creates that v-shape. Other muscles used will be your forearm, biceps, and triceps.
How to do them: Grab a 6- to 15-pound weighted bar (or dumbbells of equivalent weight) with an overhand grip, hands shoulders-width apart. Stand with your feet shoulders-width apart. Exhale as you bend your elbows out to the sides to lift the weighted bar to shoulders-height. Next, inhale as you slowly lower the bar back to starting position to complete one rep.
3. Front Raises – This move will also target your anterior (frontal) deltoids.
How to do them: Grab a 6- to 15-pound weighted bar with an overhand grip, hands shoulders-width apart. Stand with your feet shoulders-width apart. Keeping your arms as straight as possible (without locking the elbows), exhale as you lift the weighted bar until it’s higher than your shoulders. Next, inhale as you slowly lower the bar back to starting position to complete one rep.
4. Chest Flys – Primarily you’ll target your chest and shoulders, but this move will also have an effect on your back and arms as well.
How to do them: Grab a 5- to 10-pound dumbbell in each hand, and lie on your back on a mat or bench. Hold the weights together above your chest with your palms facing each other and your arms nearly straight (elbows should be slightly bent). From this position, inhale as you slowly open the weights out to the sides with control. Exhale as you engage your chest to bring the weights back to starting position. That’s one rep.
5. Chest Press – Again you will be targeting your chest muscles (pectoralis major and minor), but will also target your deltoids and triceps.
How to do them: Lie on a bench or floor with a dumbbell in each hand. If you use a bench, you may have the feet up on the bench or on the floor, whichever is comfortable for bench height and your body and leg length. Position the dumbbells at the shoulders with upper arms at about 45 degrees to the body with elbows forward of the shoulder line to avoid stress on the shoulder joint. The palms should face forward. Push the weights upward, making sure to not lock out the elbows in an explosive movement. The weights should follow a shallow arc and almost meet over the top of the chest. It’s okay to straighten the arms as long as you don’t do it with sudden or explosive force. This can injure your elbows. Try to move the weights in a controlled, smooth and not-too-fast lift. The head or shoulder blades should not rise off the bench. Lower the weights, muscles contracted, controlling the return to the starting position.
6. Overhead pullovers – your main chest muscles are targeted in this move, but also your latissimus dorsi, which is your large back muscle.
How to do them: Grab a 5- to 10-pound dumbbell in each hand and lie on your back on a mat or bench. Extend both arms and hold the weights directly over your chest with your palms facing your feet. From this position, raise both weights overhead and lower them toward the floor without touching. Next, engage your chest and raise the dumbbells to return to starting position. That’s one rep.