Warm weather brings many joys like beach outings, swimsuits, and sundresses. However, a common downside is dealing with the dreaded “armpit pooch” – the excess fat that bulges near the underarm area where the shoulder, upper arm, chest, and upper back converge. This fatty area is a common concern triggered by weight fluctuations, hormonal shifts, genetics, or poor posture. To effectively reduce this armpit fat, we’ve discovered effective bodyweight exercises to tone and strengthen this specific zone.

According to Deb Simpson, NASM-CPT, the founder of Featherweight Fitness, the term “armpit pooch” may sound casual, but it’s a genuine issue. Simpson explains, “Contrary to what fitness marketing claims, you can’t spot-reduce fat – no exercise can specifically target fat in one area. However, you can build lean muscle in the surrounding areas, enhance posture, and lower overall body fat. These changes collectively can redefine how your body holds and presents tissue, giving the appearance of a more sculpted and supported area.”

These five exercises are beginner-friendly and concentrate on strengthening the muscles that shape your shoulders, back, and upper chest. The best part is that no equipment is required!

Superman Hold (Lats, Posterior Delts, Core)

The Superman hold builds strength in the upper back and lats, helping to boost definition in the rear edge of your underarm.

1. Lie face-down with your arms and legs extended.
2. Lift your arms, chest, and legs off the floor.
3. Hold for 3–5 seconds.
4. Lower slowly.
5. Complete 2 to 3 sets of 8 to 10 reps.

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Modified Knee Pushups (Chest, Triceps, Shoulders, Core)

The modified knee pushup improves pressing strength in your shoulders and chest.

1. Start on your hands and knees.
2. Shift your hips forward until your body becomes straight.
3. Bend your elbows to lower your chest toward the ground, elbows at a 45-degree angle.
4. Press back up with control.
5. Complete 2 to 3 sets of 6 to 10 reps.

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Shoulder Tap Plank Hold (Delts, Serratus, Core)

This exercise boosts upper-body control and shoulder stability.

1. Assume a high plank with your hands under your shoulders and body straight.
2. Tap your left shoulder with your right hand, then tap your right shoulder with your left hand.
3. Complete 3 rounds of 10 taps per side.

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Wall Angels (Serratus, Upper Back, Postural Support)

Wall angels train the small stabilizers that open your shoulders and lift your chest.

1. Stand tall with your back pressed into a wall, arms at 90 degrees.
2. Gradually lift and lower your arms, making sure they keep contact with the wall.
3. Perform 2 to 3 sets of 10 to 12 reps.

Triceps Dips on Chair (Triceps, Posterior Delts)

The tricep dip from a chair fires up the backs of your arms and builds overall upper-body firmness.

1. Sit at the edge of a sturdy chair, hands holding onto the seat.
2. Slide your glutes forward, lower your hips, then push yourself back up.
3. Keep your elbows close to your body throughout the movement.
4. Complete 2 sets of 8 to 10 reps.

Alexa Mellardo