How to get rid of bingo wings/Bat wings for good.

How to get rid of bingo wings/Bat wings for good.

The triceps muscle is often overlooked and many people complain that they do not know any good exercises to firm them up.
This muscle located beneath the bicep is responsible for extending your arms and your biceps are used for contracting them.
The two need to work in synch so you cannot train one and neglect the other.
As the triceps is located beneath the arm and does not get as much day to day use as the bicep, it is more prone to the affects of gravity and ageing and can become flabby, hence the terms “bingo wings” or “bat wings.
The good news is this muscle in most cases responds fairly quickly to resistance exercises, so you can have your arms back in tip top condition within a few month of consistent training.
I shall out line today three of the very best triceps exercises which can be done at home or in a gym with a pair of dumbbells failing this any heavy object which can be handled safely can be used.
1. DIPS

Dips the bread and butter exercise for the triceps.
This is a compound move, involving both the elbow and the shoulder joint and it doesn't require any equipment, making it a great travel exercise.
This version shows modified dip with a chair but you can also use a bench at the gym.

1. Sit on a bench or chair.
2. Begin with the hands next to the hips.
3. Lift up onto the hands and bring the hips forward.
4. Bend the elbows (no lower than 90 degrees) and lower the hips down, keeping them very close to the chair. Keep the shoulders down.
5. Push back up without locking the elbows and repeat for 10-16 reps.

Tips

• Keep the shoulders down and away from the ears to protect them from injury.
• Keep the hips close to the bench or chair to keep the focus on the triceps and not the shoulders.
• To make it easier, move the feet closer in. To make it harder, walk the feet out or elevate them on another chair or bench.
• Please note if you have any shoulder injuries it better not to preform these.

 2.KICKBACKS

The kickback is a common trieps exercise which involves extending the arm while the torso is in a bent position. For this exercise, you can do one arm at a time and use heavier weights or you can extend both arms at the same time, which will involve more lower back stabilization.

1. Hold a medium weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced). Bend the knees if needed and keep the abs engaged to protect the lower back.
2. Begin the movement by bending the arms and pulling the elbows up to torso level.
3. Holding that position, straighten the arms out behind you, squeezing the triceps muscles.
4. Bend the arms back to starting position and repeat for 10-16 reps.

Tips

• Do this exercise one arm at a time if you're using heavier weights or need more support for the lower back.
• Keep the abs engaged and the back flat throughout the movement.
• At the end of the movement, your arms should extend along the body, palms facing each other.
• Try not to swing the arms to get the weight up.

3. STANDING TRICEP EXTENSIONS


Triceps extensions are another great way to work the back of the arms.
Start with a light weight and remember to control the downward movement do not net the weight drop.
Stand erect and tall and extend the arms straight up above the head, palms face in. Use light-medium weights.

1. Bend the elbows and lower the hands until they're next to the ears, elbows at about 90-degree angles.
2. Squeeze the triceps to straighten the arms without locking the joints.
3. Keep the elbows steady throughout the movement, only moving the forearms.
4. Repeat for 1-3 sets of 10-16 reps.

Include these great exercises into you workouts once, or for best results twice a week and say goodbye to those bingo wings for good.

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