Bat wings, flabby arms, arm fat, loose triceps. Whatever you call them, it is never flattering and never attractive. Before you opt for some skin tightening surgery, try these exercises designed to especially target the problematic tricep area.
The Kickback
The most popular of tricep exercises, the kickback requires two weights. The arms are extended while the torso is in a bent position. You can either do one arm at a time, using a heavier weight, or use lighter weights and do both arms at the same time.
According to about.com, the best way to perform a kickback is:
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.
Tricep Presses
Tricep presses are performed laying down, allowing gravity to work against you. Skull crushers are amongst the best tricep press exercises to do. They are similar to a kickback, but done lying on the back, with the knees raised.
1.Lie on the floor or a bench and hold a light-medium barbell with the hands close together, about shoulder-width apart.
2.Extend the arms straight up over the chest, palms face out and thumbs wrapped around so that they're next to the fingers.
3.Bend the elbows and lower the the weight down to a few inches above the forehead or until the elbows at about 90-degree angles.
4.Squeeze the triceps to straight the arms without locking the joints.
5.Repeat for 1-3 sets of 10-16 reps.
Tricep Dips
Tricep Dips are more advanced exercises for getting rid of bat wings. They also help work other muscles in the body as well. Dips can be easily modified using a kitchen chair. Avoid tricep dips if you have shoulder problems.
1.Sit on a bench or chair.
2.Begin with the hands next to or slightly under 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.
The Kickback
The most popular of tricep exercises, the kickback requires two weights. The arms are extended while the torso is in a bent position. You can either do one arm at a time, using a heavier weight, or use lighter weights and do both arms at the same time.
According to about.com, the best way to perform a kickback is:
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.
Tricep Presses
Tricep presses are performed laying down, allowing gravity to work against you. Skull crushers are amongst the best tricep press exercises to do. They are similar to a kickback, but done lying on the back, with the knees raised.
1.Lie on the floor or a bench and hold a light-medium barbell with the hands close together, about shoulder-width apart.
2.Extend the arms straight up over the chest, palms face out and thumbs wrapped around so that they're next to the fingers.
3.Bend the elbows and lower the the weight down to a few inches above the forehead or until the elbows at about 90-degree angles.
4.Squeeze the triceps to straight the arms without locking the joints.
5.Repeat for 1-3 sets of 10-16 reps.
Tricep Dips
Tricep Dips are more advanced exercises for getting rid of bat wings. They also help work other muscles in the body as well. Dips can be easily modified using a kitchen chair. Avoid tricep dips if you have shoulder problems.
1.Sit on a bench or chair.
2.Begin with the hands next to or slightly under 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.
