The feared bat wings are nothing more than the manifestation of the sagging and sagging skin of the arms, in addition to the lack of muscle tone and, sometimes, to fat accumulation in the triceps brachii area. And it is an area of ​​the arms that is difficult for women to work on, especially, since we have less muscle mass than men and we have a greater tendency to accumulate fat in the back area of ​​the arm.

Furthermore, many women tend to work with little weight in this area for fear of gaining volumewhich prevents adequate stimulation that better defines this part of the arm. However, coach Caroline Idiens assures that it is «a small muscle group, but with enormous potential if you train with consistency». Do you know how to do it?

5 weight exercises to define the triceps

To achieve results in that area, the trainer recommends practicing this series with some of her favorite exercises for triceps. Thus, it proposes to combine 30 seconds of work, with 15 seconds of restto make a total of 3 series. Ready for your arms to burn?

Triceps extensions

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Subject a dumbbell with both hands and raise it above your head with your arms stretched. From there, perform triceps extensions, bringing the dumbbell behind your head, while maintaining elbows pointing towards the ceiling. Make sure the descent is slow.

Dips

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It is about making chair-supported triceps dips. To do this, you must rest both hands on the seat of the chair, so that they are behind your buttocks. The fingers should be facing your body, while the legs remain in a 90° flexion. With your back straight, bend your elbows to lower yourself with your body and rise again by stretching them. Keep in mind that ideally, elbow flexion should reach 90°.

Unilateral triceps kick

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Get on the ground quadruped positionwith the knees aligned under the hips and the wrists under the shoulders. Hold a dumbbell in one hand, keeping it close to your shoulder with your arm bent. From there, make a backward extension until the arm is completely stretched, so that the triceps and elbow are above the back.

Tricep press

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It consists of performing triceps push-ups on the floor, with knees supported to reduce the intensity. To do this, place your hands shoulder-width apart and flex your arms on each descent, keeping your elbows close to the trunk.

skull crushers

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This exercise is done lying face up on the floorholding a weight between both hands, with arms stretched toward the ceiling. From there, you must flex them, keeping elbows towards the ceiling and bringing the weight towards the head each time. As for the rest of the body, you can place your legs bent and open hip-width apart, with your feet resting on the floor to focus only on the work of your spleens.

Include this series in your exercise routine 1-2 times a week either incorporate them sautéed in different training sessions what you do throughout the week to strengthen and define your triceps.