Bat-wings: That’s what some people call the flab that hangs down from when we stretch our arms from side to side. For women in particular, triceps rank high on their list of trouble spots, but with a consistent cardio workout and a few targeted toning moves, you can ditch those flabby “wings.”for good.
The American Council on Exercise evaluated eight tricep exercises and found that the three here were most effective. One set of eight to 12 repetitions for each move, two to three times a week, is good for most adults.
You’ll need a mat.
Get into a push-up position, on your knees (for beginners) or the balls of your feet. Place your hands beneath your chest, with forefingers and thumbs touching to form a triangle. Slowly lower your body by bending your elbows straight back until your chest or chin touches the floor. Make sure to keep your torso straight, head aligned with your spine and elbows close to the sides of your body. Then slowly press up through your arms, straightening your elbows. Repeat.
You’ll need a jug of water or dumbbell.
Hold the weight in your right hand. Take a step forward with your left foot, placing your left hand on your left thigh. Lean forward at your hips, keeping your abs tight and head aligned with your spine. Bend your right elbow; your upper arm should be close to your body and forearm vertical to the floor. Without moving your upper arm, exhale and slowly extend your forearm back, straightening your elbow; then inhale, and slowly bend your elbow to start position. Do a set, then switch sides.
You'll need a steady chair.
Sit on the edge of the chair and rest your hands on either side of your hips, with palms resting on the chair and your fingers over the edge, pointing down. With feet together, extend your legs in front of you, bending your knees 90 degrees. Gently shimmy your rear off the chair, lower your hips straight down toward the floor until your upper arms are parallel to the ground. Slowly push back up to your starting position using your hands. Repeat. Proper form is especially important for dips. Done incorrectly, it can overstress your shoulder joint.
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