Get Rid Of Bat Wings With This 10-Minute Daily Workout

Sagging excess skin on the upper arms can be frustrating any time of year, but especially so when tank top season rolls around. You may have heard of the term “bat wingsbefore, and if you want to improve and tone this problem area, we’ve got you covered. 10 minute workout will help you get rid of bat wings, and it all starts with strength training on a consistent basis. building muscle on your triceps is the name of the game here, and that’s exactly what the following moves will accomplish.

When it comes to training your arms, particularly your triceps, you want to prioritize pressing movements and build strength every time you do them. Exercises like bench presses, shoulder presses, and pushups are great, but you’ll also want to include isolation movements that directly target your triceps. your triceps have three heads (long, lateral and medial), and the part that has more “hang” or “jiggleis the long head. Therefore, it is crucial to select exercises that focus on that part of the triceps and require the arms to be in an overhead position.

Do you want to get rid of bat wings? We’ve got you covered. You can do this regimen anytime of the day and it will only take 10 minutes to complete. And then be sure to check out The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.

trainer demonstrating overhead dumbbell triceps extension — Tim Liu, CSCS

For this exercise, grab a pair of dumbbells and press them up and over your head. Keeping the dumbbells together, bend your elbows and lower the weight behind your head until your biceps touch your forearms. Get a good triceps stretch at the bottom, then extend your elbows up, flexing them hard at the top before doing another rep. Do 2 to 3 sets of 10 to 12 reps.

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trainer demonstrating overhead triceps extension to get rid of bat wings — Tim Liu, CSCS

Grab a single dumbbell and raise it above your head. Bend from the elbow, bringing it down through your body behind your head. Get a good triceps stretch at the bottom, then fully extend your arm back to the starting position, flexing your triceps to finish. Do 2 to 3 sets of 10 to 12 repetitions for each arm.

Trainer performing dumbbell triceps extension — Tim Liu, CSCS

Lie on your back on a bench and press the dumbbells up so your palms are facing each other. Keeping your shoulders completely straight, bend your elbows back so the dumbbells come down toward you. As soon as your forearms touch your biceps, reverse the movement, flexing your triceps to finish. Do 2 to 3 sets of 10 to 12 reps.

Trainer demonstrating pushup grip to get rid of bat wings — Tim Liu, CSCS

Assume a plank position with your body in a completely straight line on the ground. Your feet should be together and your shoulders should be in line with your wrists. Keep your core tight and your glutes engaged, and lower until you’re halfway down. Keep the tension on your triceps and hold it there for 15 to 20 seconds. Do 2 to 3 sets.