Say Goodbye to Bat Wings With These 7 Moves

By: Chris Freytag, CPT // August 30, 2016

Of all the areas on our body that seem to hold onto stubborn fat, the underside of the arms can be the most bothersome. You want to go sleeveless and feel confident, but suddenly notice a little jiggle or arm-flab when you wave goodbye to your kids on the bus. Don’t worry! There’s an easy strategy for making bat wings beat it, and this is it: target the triceps.

Your triceps are the largest muscles in your arms, but they often get left behind in your workouts. You’re busy focusing on your biceps and shoulders with bicep curls or overhead presses. And normal push-ups are AMAZING for toning your upper body, but you’ll need to do some different variations if you want to specifically target those triceps and say goodbye to arm flab. As you may already know, the tricep is a made up of three heads: the long head, the lateral head, and the medial head. All three of these heads work together to create the sculpted horseshoe-looking muscle we all love the look of. Therefore, it’s important to do a variety of tricep exercises to work all three heads and strengthen and sculpt the muscle.

These seven exercises are specifically designed to target your triceps and tone up your arms so they’re sleek, sexy, and strong. You’ll need a set of dumbbells for these moves and a mat or carpeted surface. Perform these moves 2-3 times per week to start seeing results, and as always, get in your cardio, too!

1. Tricep Side Push-Up

Try tricep side push-ups to tone your triceps.

Click here to learn how to do a tricep side push-up. 

2. Tricep Overhead Extensions

Do this exercise to tone your triceps and say goodbye to bat wings.

Click here to learn how to do tricep overhead extensions.

Related: Yoga Workout For Strong, Sculpted Arms

3. Renegade Rows

Do renegade rows for a total body workout that tones the triceps.

Click here to learn how to do renegade rows.

4. Side Plank With Arm Extension

Moves like these help to tone your triceps and give you strong, sexy arms.

Click here to learn how to do a side plank with arm extension.

5. Tricep Dips

Tone your arms with tricep dips.

Click here to learn how to do tricep dips.

6. Tricep Kickbacks

Learn how to do tricep kickbacks to get rid of flabby arms.

Click here to learn how to do tricep kickbacks. 

7. Crab Walk

Do this exercise to get better arms.

Click here to learn how to do the crab walk.


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    Fitness, Strength Workouts, Upper Body Workouts, Workouts

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    on Reply

    What about those of us over 55 bad back so I can't do a lot of those. Anything that I can do standing or sitting

      on Reply

      Hi Donna - definitely listen to your body and make modifications as you need them. We also have several articles/workouts on our site for people with bad backs. Check these ones out:

    (This will help us personalize your experience so that you can get the best advice possible from us!)
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