The 4 best under arm fat burn exercises for woman the age of 40

Hi everyone, my name is Rose. I will share my favorite arm exercises with you in today's video. I am not an expert in physical education; these are just the four exercises that I do three times a week to reduce fat under my arms and increase muscle. With these types of exercises, I see a huge difference under my arm which many of us as women are always concerned about. I hope this helps give you strength and confidence about yourself the more you do it. If you like the video be sure to like and follow me for more videos like this. Thank you.

Here Are the 4 Exercises in Details and Safety

Tricep Dips:

Tricep dips exercise image | A woman's doing tricep dips

Tricep dips are a bodyweight exercise primarily targeting the triceps, the muscles located at the back of the upper arm. They are performed using a stable surface such as a bench, chair, or parallel bars.

Here's a detailed explanation of how to perform tricep dips:

1. Setup: Position yourself facing away from the bench or chair, with your back towards it. Place your hands shoulder-width apart on the edge of the bench or chair, gripping the surface firmly. Extend your legs out in front of you, heels resting on the ground, or keep them bent at a 90-degree angle if using a chair.
2. Starting Position: Lift your body off the bench or chair, supporting your weight on your hands. Your arms should be straight, and your elbows should be locked. Your feet should be either on the ground or slightly in front of you.
3. Lowering Phase: Keeping your elbows close to your body, slowly lower your body downward by bending your elbows. Lower yourself until your upper arms are parallel to the ground or your elbows reach approximately a 90-degree angle. Keep your chest up and shoulders down throughout the movement.
4. Pushing Phase: Once you reach the bottom position, exhale and push yourself back up to the starting position by straightening your arms. Focus on using the triceps to extend your elbows and return to the starting position.
5. Repetition: Repeat the lowering and pushing phases for the desired number of repetitions. Aim for controlled movements, avoiding swinging or using momentum to lift yourself up.

Tips for performing tricep dips effectively and safely:

• Keep your core engaged throughout the exercise to stabilize your body.
• Avoid shrugging your shoulders or hunching forward; instead, keep your shoulders down and back.
• Focus on using your triceps to perform the movement, rather than relying on other muscles.
• If you're a beginner, you can start with bent knees or perform the exercise on a higher surface to reduce the intensity.
• Gradually increase the difficulty by using a lower surface or adding weight once you become stronger.

Tricep dips are an effective exercise for strengthening and sculpting the triceps, and they can be easily modified to suit different fitness levels. Incorporate them into your upper body workout routine to target the back of your arms and improve overall upper body strength.

Dumbbell Overhead Press:

Dumbbell Overhead Press exercise image | A woman's doing Dumbbell Overhead Press

The dumbbell overhead press is a fundamental strength training exercise that primarily targets the shoulders, and deltoid muscles, but also engages the triceps and upper chest to a lesser extent. 

Here's a detailed explanation of how to perform the dumbbell overhead press:

1. Setup: Begin by sitting on a bench with back support or standing with your feet shoulder-width apart. Hold a dumbbell in each hand at shoulder height, palms facing forward. Alternatively, you can start with the dumbbells resting on your thighs if you're sitting.
2. Starting Position: Ensure your back is straight, and your core is engaged to maintain stability. Your elbows should be bent, and your upper arms should be parallel to the ground, forming a 90-degree angle at the elbows. This is the starting position for the exercise.
3. Pressing Phase: Exhale and press the dumbbells overhead by extending your arms fully. Straighten your elbows as you push the weights upward until your arms are fully extended overhead, but not locked out. Keep your wrists aligned with your forearms throughout the movement.
4. Lockout Position: At the top of the movement, your arms should be fully extended overhead, with the dumbbells positioned directly above your shoulders. Your palms can either face forward or inward, depending on your preference and comfort.
5. Lowering Phase: Inhale and slowly lower the dumbbells back to the starting position by bending your elbows. Control the descent of the weights to maintain stability and engage the shoulder muscles throughout the movement.
6. Repeat: Complete the desired number of repetitions, maintaining proper form and control throughout the exercise. Focus on using the shoulder muscles to perform the movement, rather than relying on momentum or swinging the weights.

Tips for performing the dumbbell overhead press effectively and safely:

• Use a weight that challenges your muscles but allows you to maintain proper form throughout the exercise.
• Keep your core engaged and your back straight to stabilize your body and prevent arching or leaning backward.
• Avoid shrugging your shoulders or allowing them to hunch up toward your ears. Keep your shoulders down and back throughout the movement.
• Keep your wrists aligned with your forearms to prevent strain or discomfort in the wrists.
• Control the movement both on the way up and on the way down, focusing on smooth, controlled motions to maximize muscle engagement and minimize the risk of injury.

Incorporate the dumbbell overhead press into your upper body workout routine to strengthen and build the shoulder muscles effectively. It's a versatile exercise that can be performed seated or standing and can be modified to suit different fitness levels and goals.

Tricep Extensions:

Tricep Extensions exercise image | A woman's doing tricep Extensions

Tricep extensions, also known as tricep overhead extensions or tricep skull crushers, are an effective strength training exercise that primarily targets the triceps, the muscles located at the back of the upper arm. 

Here's a detailed explanation of how to perform tricep extensions:

1. Setup: Stand with your feet shoulder-width apart or sit on a bench with back support. Hold a dumbbell with both hands, palms facing upward, and grip the weight firmly. You can also use a single dumbbell held with both hands or a barbell.
2. Starting Position: If standing, lift the dumbbell overhead with both hands, fully extending your arms. Your elbows should be close to your head, and your palms should face upward, with the dumbbell positioned directly above your head. If seated, hold the dumbbell behind your head with both hands, elbows bent at approximately 90 degrees.
3. Lowering Phase: While keeping your upper arms stationary and close to your head, slowly lower the dumbbell behind your head by bending your elbows. Your forearms should move backward and downward until they reach a position parallel to the ground or slightly below.
4. Stretching Phase: At the bottom of the movement, you should feel a deep stretch in your triceps. Ensure that your elbows remain pointed forward throughout the exercise to target the triceps effectively.
5. Lifting Phase: Exhale and extend your elbows to lift the dumbbell back to the starting position, fully straightening your arms. Focus on using your triceps to perform the movement and avoid locking out your elbows at the top to maintain tension on the muscles.
6. Repetition: Repeat the lowering and lifting phases for the desired number of repetitions. Aim for controlled movements, avoiding swinging or using momentum to lift the weight.

Tips for performing tricep extensions effectively and safely:

• Use a weight that challenges your muscles but allows you to maintain proper form throughout the exercise.
• Keep your core engaged and maintain a stable stance or seated position to prevent excessive movement.
• Avoid arching your back or leaning forward excessively during the exercise.
• If using a single dumbbell or barbell, ensure that your grip is secure and balanced to prevent the weight from shifting.

Tricep extensions are an excellent exercise for isolating and strengthening the triceps, helping to improve upper body strength and muscle definition. Incorporate them into your workout routine to target the back of your arms effectively.

Tricep Kickbacks:

Tricep Kickbacks exercise image | A woman's doing tricep Kickbacks

Tricep kickbacks are a popular strength training exercise that targets the triceps, the muscles located at the back of the upper arm. They're effective for isolating the triceps and promoting muscle growth and definition. 

Here's a detailed explanation of how to perform tricep kickbacks:

1. Setup: Begin by holding a dumbbell in each hand. Stand with your feet shoulder-width apart, knees slightly bent, and engage your core muscles to stabilize your body. Hold the dumbbells with an overhand grip (palms facing each other).
2. Starting Position: Bend your torso forward at the hips to about a 45-degree angle. Keep your back straight, and ensure your neck is in a neutral position. Allow your arms to hang down toward the floor, elbows bent at about a 90-degree angle, and close to your torso.
3. Extension Phase: Start the movement by extending your arms straight back behind you. Keep your upper arms stationary and parallel to the ground throughout the movement. Focus on contracting your triceps as you fully extend your elbows and push the dumbbells back.
4. Contracted Position: At the top of the movement, your arms should be fully extended straight back, with the dumbbells in line with your torso. Your triceps should be fully engaged, and you should feel a strong contraction in the back of your arms.
5. Return Phase: Slowly lower the dumbbells back to the starting position, bending your elbows and returning to the 90-degree angle. Keep the movement controlled and deliberate, resisting the urge to swing or use momentum.
6. Repetition: Repeat the extension and return phases for the desired number of repetitions. Aim for a smooth, controlled motion throughout the exercise, focusing on the mind-muscle connection with your triceps.

Tips for performing tricep kickbacks effectively and safely:

• Choose an appropriate weight that challenges your triceps without sacrificing form.
• Keep your core engaged and your back straight throughout the exercise to maintain proper alignment and stability.
• Focus on isolating the triceps by keeping your upper arms stationary and minimizing movement at the shoulder joint.
• Avoid swinging the weights or using momentum to lift the dumbbells. The movement should be controlled and deliberate.
• Exhale as you extend your arms and inhale as you return to the starting position to regulate your breathing and maintain proper form.

Incorporate tricep kickbacks into your upper body workout routine to target and strengthen the triceps effectively. As with any exercise, it's essential to perform them with proper form to maximize results and minimize the risk of injury.