My grandmother was a great role model for me as I was growing up. But two things I remember about Grandma is that she was always on a diet and I never once saw her exercise. She must have gained and lost hundreds of pounds in her lifetime. I now know that because her lack of exercise and the fact that her skin was constantly stretched when she was heavy, then loose when she lost weight, she developed “bat wings,” or “bingo wings,” something I affectionately call “Grandma arms.”
My Mom also developed “Bat Wings” and to this day, won’t wear sleeveless tops, even on the hottest days. I was convinced that “Bat Wings” were a hereditary condition!
As someone has lost and gained a few pounds myself, I too developed saggy skin. I feared the worst, that as I aged, I would eventually have “grandma arms.” But as I slimmed down to my current weight of 130 lbs (from a whopping 270 lbs), I vowed to myself to work hard at keeping my “Bat Wings” at bay. Thank goodness my arms were never as bad as my Grandmother’s! And while my arms are no where near perfect, a decade ago, I promised myself to work four days a week at having strong, toned arms no matter what! And I’ve kept that promise to myself!
If you are tired of waving hello and goodbye to your “bat wings” in the mirror every day, fear not! You can kiss those jiggly underarm flaps goodbye and say hello to toned, sculpted triceps that are ready to take on the world. In this article, we’ll embark on a journey to eliminate those pesky “bat wings,” explore the wonderful world of tricep exercises, uncover the main role of the tricep, and ensure your triceps remain flexible. Grab your workout gear and let’s get started!
The Battle of the Bat Wings
Before we dive into the tricep-toning tactics, let’s discuss those notorious “bat wings.” They’re the extra bits of skin and fat that hang around your upper arms, making you feel like a flying squirrel ready to take off at any moment. While I can’t guarantee you’ll soar through the skies, I can promise you that with some dedication you can transform those wings into more sculpted triceps.
Benefits Beyond the Bat Wing Banishment
Before we explore the power of tricep exercises, let’s first understand the fantastic benefits of stronger triceps:
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- Improved Arm Definition: Say hello to toned, sculpted arms that look fantastic in sleeveless tops.
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- Arm Strength: Your newfound triceps will help you tackle everyday tasks with ease, from carrying groceries to lifting your suitcase into the overhead compartment on the airplane.
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- Improved Upper Body Function: Strong triceps are critical for overall upper body function as they assist with a wide range of pushing and pulling movements.
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- Enhanced Athletic Performance: Whether you’re into pickle ball, basketball, golf, or swimming, stronger triceps can give you an edge in your favorite sports.
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- Injury Prevention: Strong triceps provide stability to your elbow joint, reducing the risk of overuse injuries and imbalances.
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- Increased Metabolism: Resistance training boosts your metabolism, helping you burn more calories and manage your weight.
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- Balanced Muscle Development: A balanced upper body improves posture and overall strength and building muscle mass and reducing fat in this area, you can achieve a more toned and defined appearance in your upper arms.
The Mighty Tricep: A Key Player in Arm Movement
The tricep muscle, as the name suggests, is comprised of three heads, making up the back of your upper arm. This muscle plays a crucial role in arm extension and elbow stability. Think of it as the powerhouse behind pushing, lifting, and extending your arms. It’s not just about looking good; your triceps are your trusty sidekicks in everyday activities such as lifting groceries or your kids, waving to friends, getting that suitcase into the car, and even playing sports.
Tricep Exercises: Your Mighty Arsenal
The key to tricep transformation lies in a variety of exercises that specifically target this muscle group. Just remember, triceps don’t come with a superhero cape, but they’re pretty darn heroic when it comes to helping you push, lift, and wave with confidence.
As always, it’s always a good idea, especially if you are not sure about these exercises based on your fitness level or physical limitations, to consult your doctor or a personal trainer who can show you the proper form and/or modifications best for you.
If you can’t do a full 8 reps, please start where you are. Maybe you do 2 or 4, and build up to 8-12 reps. Maybe you can’t do 3-4 sets out of the gate, then again, start where you are and do 1 set of each, then 2, then 3 and so on as you progress and get stronger.
Now, let’s dive into more detail about these exercises:
Tricep Kickbacks: This move is a great way to start my workout every other day. It helps me warm up and get my body ready for the rest of my workout.
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- Hold a dumbbell in each hand and bend at the waist.
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- Keep your upper arms still and extend your forearms back.
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- Return to the starting position.
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- Do 3-4 sets of 8-12 reps.
Skull Crusher: A very good friend of mine (with the best biceps and overall most solid upper arms I’ve ever touched) taught me the proper form of this exercise with a private training session. He also included a variation of the exercise that included laying on a bench and lifting and lowering just one arm/hand at a time (using the hand not holding the weight to keep my elbow on the moving arm stationary) and lowering the hand with the dumbbell behind my head. Doing it this way actually gives me a fantastic stretch in the back of my arm so I’m not only pushing the weight, but I’m stretching the muscle at the same time. A powerful move for sure.
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- Lying face up on a bench with feet flat on the floor, hold a dumbbell in each hand.
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- Lift the arms above the chest, wrists directly above the shoulders and palms facing each other
Variation:
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- Without moving the elbows, bend the arms and lower the weights to the sides of your head.
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- Extend your arms to back to start position to lift the weight back up.
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- Do 3-4 sets of 8-12 reps.
Tricep Dips: This exercise uses your body weight to engage your tricep muscle group and can be done pretty much anywhere. I learned this exercise from a former family friend who was a professional pitcher for the Texas Rangers.
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- Sit on a bench (or sturdy chair) with your hands on the seat beside you and your feet flat on the floor.
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- Lift your butt off the bench and then lower your body toward the ground until your arms are bent at a 90 degree angle.
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- Push yourself back up to the starting position and repeat.
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- Do 3-4 sets of 8-12 reps.
Push-Ups: This is considered a classic power move that also uses your own body weight to engage your tricep muscles. Excellent for your arms, but also good for your core! And if you are like me and you find a traditional pushup too difficult, do what I do and perform a modified (or girl) pushup on your knees vs. the plank position. Or do what you love and if you don’t love this, skip this exercise all together and do the ones you like because if you like them, and you see results, I know you’ll keep doing them! Between us, I don’t love the pushup and my form certainly isn’t perfect! Although I should do them more, I just don’t because I don’t love them. That said, they do get results and if you want to try them, here’s how:
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- Get into a plank position (or if you are like me, from your knees) with your hands positioned under your shoulders (the closer together the better). Tighten your core, and tuck your butt in.
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- Keeping your back straight, lower your body by bending your elbows.
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- Try keeping your elbows as close to your body as possible (I know, it’s REALLY hard)
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- Push yourself back up to the starting position.
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- Do 3-4 sets of 8-12 reps.
Close-Grip Bench Press: This is considered the tricep’s bench press.
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- Lie on a bench and grab a barbell with each hand, with your hands positioned close together.
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- Lower the barbell to your chest and push it back up.
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- Do 3-4 sets of 8-12 reps.
Overhead Tricep Extensions: I do this particular exercise while walking on my treadmill (one arm at a time) as it enables me to kill two birds with one stone. You can do this while walking outside too, but of course you have to carry your dumbbells for the entire walk (not necessarily a bad thing). Note that if you can’t hold the proper form and do this exercise while you are waking, its probably better not to do it while walking.
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- Hold a dumbbell with both hands and extend your arms overhead.
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- Bend your elbows to lower the weight behind your head. Keep your elbow close to your ear.
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- Extend your arms to lift the weight back up.
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- Do 3-4 sets of 8-12 reps.
Tricep Rope Pushdowns: This exercise requires special equipment to do. Most gyms have the right machine to enable this movement. I use my home Nautalis gear to accomplish it.
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- Attach a rope pull to a cable machine and hold it with both hands (your hands will be over your head).
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- Extend your arms downward, squeezing your triceps at the bottom (you’ll also engage your core at this point).
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- Return to the starting position by raising your arms back up over your head
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- Do 3-4 sets of 8-12 reps.
Many people ask what weight is a good weight for each of these exercises and I suggest starting with lower weights (for women 2, or 3 pounds to start building to 5 lbs then 10 lbs and so on – and heavier starting weights for men). For me, I do 5 pounds on each exercise except for the rope pushdown where I do 20 pounds. Start where you are…and build from there.
Finally, after all these new arm moves, you might feel a little stiff in your back and arms.
Maintaining flexibility in your triceps through stretching is vital to prevent stiffness and enhance your range of motion. Side note, when doing pushups you may feel stiffness in your wrists as I do, and after I do pushups, I do wrist circles (just moving your wrists in a circular motion in both directions) and that seems to help a lot. Here are some simple tricep stretches to give your muscles the relief they need thus completing your tricep transformation:
Overhead Tricep Stretch:
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- Raise one arm overhead.
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- Bend your elbow and reach your hand down your upper back.
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- Use your other hand to gently push on the bent elbow.
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- Hold for 15-30 seconds and switch sides. Ahhhhhhh.
Tricep Door Stretch:
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- Stand next to a door frame or vertical post.
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- Raise your arm and place your palm against the frame.
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- Gently lean into the frame to stretch your tricep.
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- Hold for 15-30 seconds and switch sides.
Cross-Body Tricep Stretch:
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- Raise one arm straight and bring it across your body.
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- Use your opposite hand to gently pull your outstretched arm towards your chest.
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- Hold for 15-30 seconds and switch sides.
Between the weight lifting and the stretching you are on your way to more toned triceps!
Congratulations.
Note that while exercise is a crucial piece of the tricep puzzle, a proper diet is equally important. Here’s how nutrition can complement your whole body transformation:
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- Protein: Protein is essential for muscle repair and growth. Incorporate lean sources like protein powders, beans, tofu, tempeh, or if you eat meat, choose chicken or fish in your diet.
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- Healthy Fats: Choose avocados, nut butters, omega-3 fatty acids found in sources like salmon and flaxseeds – all of which help reduce inflammation and support overall health.
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- Complex Carbohydrates: Carbs are your body’s primary energy source. Opt for fruits, vegetables, and whole grains (lik oats) to fuel your workouts.
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- Hydration: Stay hydrated to support muscle function and overall well-being.
So, say goodbye to the bat wings and hello to tricep dominance! With determination and excitement, you can transform your arms into works of art (or at least control those bat wings).
Combine the power of tricep exercises, a balanced diet, and regular tricep stretches for a well balanced approach.
Are you are ready to discover a transformation beyond just triceps? Do you want to unlock a journey to a healthier more vibrant you?
The journey to a healthier, happier you is so worth it. I know because I lived it. I stopped chasing skinny and started focusing on my health—and that single shift changed everything. I lost 140 pounds, but more importantly, I found clarity, energy, and a life that finally feels like mine.
I tell the whole story in my book. Click HERE to learn more.
