Bat wings and chicken wings are just a couple of nicknames for the layers of fat that sit on the back of the arms. Working the triceps helps tone the area. Arm workouts commonly focus on the biceps in the front of the arm, leaving the tricep muscle underworked. Performing exercises that target the triceps helps firm up the area.
Single-leg Dips
Doing single-leg dips stimulates the triceps, shoulders and core. Sit on a flat bench with your hands next to your hips. Your palms should be facing forward. Bend your right leg and extend your left leg straight. Lift your hips off of the bench so your hands are supporting your body weight. Lower your hips toward the ground until your elbows are bent at 90 degrees. Press yourself up and return to the starting position. Repeat for three sets of 20 repetitions.
Tricep Overhead Press
Tricep overhead press works the triceps and shoulders. Stand with your feet shoulder-width apart. Hold a dumbbell over your head with both hands. Straighten your arms. Lower the dumbbell behind your head until your elbows are bent at 90 degrees. Keep your elbows facing forward. Press the dumbbell up until your arms are straight. Repeat the motion for three sets of 20 repetitions.
Tricep Kickbacks
Tricep kickbacks directly target the tricep muscles. Stand with your feet shoulder-width apart. Hold a dumbbell in each hand. Bend over slightly. Bring your elbows back until they are bent at 90 degrees. Keep your chest lifted extend your arms straight behind you. Slowly bend your arms back to a 90 degree angle. Repeat for three sets of 20 repetitions.
Standing French Press
Standing French press engages the triceps, shoulders and core. Stand holding a barbell straight overhead. Your palms should be facing forward. Lower the barbell behind your head until your elbows are bent at a 90 degree angle. Do not allow your elbows to bend out to the sides. Press the barbell up and return to the starting position. Repeat for three sets of 20 repetitions.
References
- Bodybuilding.com: Compound Exercise
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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