There is nothing more frustrating than trying your best on Sunday and noticing the fats in your back and armpits coming out. As a general rule, we neglect our backs and armpits during workouts as we focus on the parts of the body that we see in the mirror most frequently, such as our abs, legs, and glutes.
Today we are going to draw your attention to some efficient chest and back workouts that will help you look your best in whatever dress you wear.
We’ve put together a back and chest muscle training plan for you that will help you build these areas in just a month. After the first workout, you will surely feel like you were exercising muscles you didn’t even know you had.
Don’t forget that resistance training is effective only when combined with a healthy diet and cardiovascular activities! Perform this exercise 2 or 3 times a week, resting as little as possible between exercises.
How To Get Rid of Back and Armpit Fat
1. Jump Rope
It is good to start the workout with a 2 minute warm-up on the upper body. Skipping rope is a great way to work your shoulders and back. Don’t forget the technique: just twist the rope with your wrists.
2. Jab Cross With Dumbbells
This exercise comes from boxing. It not only works on the back and arms but also warms the upper body, improves speed and coordination.
- Stand with little more than the hip length and keep your knees slightly flexed.
- Raise your arms and push your left arm out in one swiping motion.
- Return to the starting position and push the right arm.
- Continue changing arms for 60 seconds.
- Repeat 3 times at 20-30 second intervals.
3. Chest Press With Legs Extended
This exercise is a full-body movement! Strengthens the chest, abs, back, triceps and improves posture and flexibility.
- Lie on your back with your arms across your chest and your knees bent at a 90-degree angle while holding weights.
- Place your arms on your chest and lift your shoulders off the mat while lifting your legs.
- Return to the starting position and repeat for 45 seconds.
- Repeat 3 times at 20-30 second intervals.
4. Upright Row
This exercise targets the upper and mid-back, improving the symmetry of your core and helping you maintain proper posture.
- Get up and hold the barbell (or weights) with your hands.
- Raise the barbell until it reaches the top of your chest.
- Slowly lower again.
- Continue doing the exercise for 60 seconds.
- Repeat 3 times at 20-30 second intervals.
5. Swiss Ball Chest Press
This exercise strengthens your shoulders, triceps, and chest muscles. In this exercise, the Swiss ball complicates the task by increasing the range of motion. But if you don’t have the ball at home, you can do this exercise on the floor.
- Lie down in the middle of your upper back on a stability ball or bench with weights in your hands and palms facing each other.
- Lower your arms to your sides and keep your elbows slightly bent.
- Continue doing the exercise for 60 seconds.
- Repeat 3 times at 20-30 second intervals.
6. Push-Ups
Push-ups are considered the most efficient exercise against armpit fat. Doing push-ups daily will surely do the trick. If you can’t handle the standard position, start with knee push-ups.
- Get down into a push-up position.
- Slowly lower your chest onto the mat and focus on relaxing your back muscles.
- Push back to the top position.
- Repeat for 45 seconds.
- Repeat 3 times at 20-30 second intervals.
7. Curtsy Lunge With Side Kick Raise
As a compound movement, this exercise involves and stimulates the whole body. Starting with the second week of training, perform this exercise with a dumbbell in your working hand.
- Take a big step back with your left leg, cross it behind the right and charge.
- Get up, kick your left leg to one side and raise your left hand to shoulder height.
- Repeat for 30 seconds and then switch sides.
- Repeat 3 times at 20-30 second intervals.
8. Plank Rotation
Doing Plank a great way to improve your flexibility and strengthen your entire core. From the second week of training, you can perform this exercise with hand weights.
- Lower yourself into the plank position, with hands extended below shoulders and feet hip-width apart.
- Rotate the core and raise your left hand toward the ceiling.
- Put your left hand in the starting position and repeat on the right side.
- Continue changing arms for 45 seconds.
- Repeat 3 times at 20-30 second intervals.
9. Superman Hold
The superman hold is one of the most popular back exercises! It is an excellent central weight movement that works perfectly with the stabilizing muscles of the back.
- Lie on your stomach with your arms extended over your head.
- Wrap the core and buttocks to lift your arms, chest, and legs off the floor, turning your palms toward each other.
- Hold for 20 seconds, lower and return to the starting position.
- Repeat 3 times at 20-30 second intervals.
10. Stretching
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Finish your workout with back stretches. You can do any stretching exercise known as a cat or camel stretch, for example. We recommend the use of a Swiss ball, as it effectively stretches the lower back, providing greater freedom of movement.
- Place the center of your back on the ball.
- Carefully fold.
- Open your legs and arms.
- Hold for 20 seconds.
By following this training plan, you will not only get rid of underarms and back fat, but you will also build muscles to maintain good posture!
Do you know more effective exercises for the chest and back? Feel free to share them with us in the comments!
