Look, having a little fat accumulate on the backs of your arms is completely normal.
In fact, it’s a common place for women, in particular, to store fat.
But that doesn’t mean you have to like it.
Just don’t overdo it.
With consistency, your hard work will pay off and those bat wings will be banished!
Engage your abdominal muscles and lean back slightly.
When you’re ready, press through your palms and lift your hips from the floor.
This is one repetition.
Sit tall on the front of a bench or sturdy chair, your chest up, abdominals engaged.
The exercise is easier with your knees bent, and more challenging with your legs straight.
Squeeze your upper arms in toward your body throughout the movement.
verify you keep your upper arms “affixed” to your sides to maintain the laser-focus on your triceps.
Aim to perform two to three sets of six to ten repetitions.
Lie back on the bench with your feet flat on the ground.
This control places more stress on the triceps rather than the chest.
Perform two to three sets of ten to 12 repetitions.
Stand tall, your feet roughly shoulder-distance apart.
Squeeze your upper arms in toward your ears.
Stand tall, your shoulders back, and your core engaged.
Bend your knees slightly.
This is the starting position.
Reverse the movement and, with control, return to the starting position.
Perform two to three sets of ten to 12 repetitions.
Lie on your back on a bench with your feet flat on the floor.
verify your arms are perpendicular to the ground, your wrists straight, directly over your shoulders.
You’ll keep your upper arms fixed in this position throughout the exercise.
From this position, your right elbow should be bent at a roughly 90-degree angle.
Perform eight to 12 repetitions before switching sides.
Complete two sets per arm.
Goodbye, bat wings!
