Bye-Bye Bat Wings

by Christie Cash January 28, 2019

Bye-Bye Bat Wings

A little jiggle in all the right places is a good thing.

Your tricep area is not one of those places.

Strengthening your triceps can reduce the loose “bat wing” look on the backside of your upper arms, which is a notoriously difficult spot to tone. Along with making things like pushing or pulling large objects so much easier, adding a tricep workout to your typical Arm Day or full body sesh will make it that much sweeter to rock your favorite short sleeve tops come Spring (or holiday cocktail dresses right now!).

Get strong, long, and lean arms with these three effective tricep workouts that will have you waving a jiggle-free goodbye to bat wings in no time.

  1. Overhead Extensions

Grab your dumbbells, Babes, your workout is about to go over the top.

  • Holding a dumbbell in each hand (5-10lbs), stand with your knees soft and arms straight up with elbows next to your ears.
  • Bend your elbows back to a 90-degree angle.
  • Then, squeeze your triceps to straighten your arms again, pressing the dumbbells up.
  • Slowly lower to the start position. That’s one rep.
  • Repeat for 12 reps.

  1. Side-Lying One Arm Press

Work your triceps and lats for an arm-strengthening exercise that’s all body weight.

  • Begin lying on your side on the floor, forming a straight line from your head to your feet (keep your core tight to maintain this straight line).
  • Bring the arm closest to the floor to rest across your body.
  • Place your top arm beneath the tricep of your folded arm.
  • Press your upper body up off the floor using your one arm, then lower back to the ground. That’s one rep
  • Repeat for 8 to 12 reps.

  1. Tricep Dips

Before you can put a toned arm up on your hip, you’re going to need to dip, dip, dip.

  • Grab a sturdy chair, bench, or plyometric box and, facing away from it, prop up on your hands with your elbows straight.
  • Extend your legs in front of you and bend your knees or keep them straight for an extra challenge. Keep that booty off the ground.
  • Bend your elbows straight back and lower your body until they’re at a 90-degree angle.
  • Push back up through your triceps to straighten your arms again. That’s one rep.
  • Repeat for 8 to 12 reps.

Ready for a fitness program? Our Co-Founder Christie Cash is an IFBB Bikini Pro, she designed the 28 Day Blueprint workout that is FREE with any purchase of BikiniBOD. Click link below to start



Christie Cash
Christie Cash


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