Let’s be honest: Melting the armpit pooch can be a real hassle.
This is exceptionally true when it comes to wearing short-sleeves, tank tops, or hitting the beach.
Stick with them, and you’ll see noticeable results.
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By doing this, you canburn armpit fatand tone the area by building muscle.
Rest for 90 seconds between exercises.
Read on to learn all about the best free weight exercises to melt your armpit pooch for good.
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And when you’re finished, don’t miss the11 Best Floor Exercises for Women To Lose Weight.
Dumbbell Bench Presses
Addressing the armpit pooch often involves targeting the chest muscles.
The dumbbell bench press is one of the finest ways to activate and strengthen the pectoral muscles.
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This exercise works the pectoralis major and minor, anterior deltoids, and triceps.
Extend your arms above you, keeping your wrists aligned with your shoulders.
Slowly lower the dumbbells toward the chest by bending at the elbows.
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Press the dumbbells back up to the starting position without locking your elbows.
Repeat for the target repetitions.
This exercise works the latissimus dorsi, rhomboids, middle trapezius, and biceps.
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Hinge at the waist to lean forward, keeping your back straight.
Pull the dumbbells to your hips while visualizing crushing a piece of fruit in your armpits.
Hold the squeeze at the end range for about one second, then slowly lower the weights.
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Repeat for the target repetitions.
This exercise works the deltoid muscles.
To perform lateral raises, hold a dumbbell in each hand at your sides.
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Keeping your arms straight, lift the weights to the side until they reach shoulder level.
Squeeze at the top for about one second.
Lower them slowly back to the starting position.
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Repeat for the target repetitions.
Are You Fit or Not?
This exercise works the quadriceps, hamstrings, glutes, and calves.
To perform lunges, stand tall with your feet together, and hold a dumbbell in each hand.
Take a step forward with your right foot.
Rotate your left foot inward slightly.
Lower your body until both knees are bent at a 90-degree angle.
Push through the full foot of your right leg to return to the starting position.
Repeat for the target repetitions, then switch legs.
Set safety pins just above waist level, if available.
Stand with your feet shoulder-width apart, and secure the barbell on your shoulders.
Lower yourself by bending at the knees and hips, keeping your chest up.
Push through the full foot to rise back up to the starting position.
Repeat for the target repetitions.
This exercise works the biceps.
To perform bicep curls, hold a dumbbell in each hand with your palms facing forward.
Curl the weights toward your shoulders.
Squeeze at the top for about one second.
Slowly release to the starting position.
Repeat for the target repetitions.
The movement works your pectoralis major and minor.
Keeping a slight bend in your elbows, open your arms wide.
Squeeze the chest to bring the dumbbells back to the starting position.
Hold the squeeze at the top for about one second.
Repeat for the target repetitions.
