The arms are great protagonists of strength training routines. And they are of great importance both in terms of physical and aesthetic health. Thus, strengthening the arm muscles allows both to improve the quality of life, facilitating daily activities, and tone and define the upper extremitieswith the positive visual impact that this has on our image.

Specifically, in this article we want to talk to you about how to avoid the dreaded bat wings, that lowering of the arm which tends to appear, above all, in women with age and which limits many from showing off their arms in the warm months. If this is your case, you should know that the solution is in triceps work and that it is within your reach with a little effort and perseverance. Take note!

5 triceps exercises for bat wings

As you know, the triceps is the muscle of the back of the armjust the opposite of the biceps. It is very important for the extension and adduction of the arms, as well as for the shoulder. To strengthen it, just work with dumbbells that adapt to your capacity with the following exercises.

1. French Press

This exercise is performed lying on a bench or bed, with your feet resting on the floor and your knees bent. Arms are extended vertically in parallel and bend the elbows, bringing the dumbbells to the sides of the head. Perform 2-3 sets of 10-15 repetitions.

2. Push-ups on dumbbells

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Rest your hands on the dumbbells in a plank position and flex your arms bringing the elbows close to the body to work the triceps. Go down to where you can control the movement and alignment of your back, without sinking your lower back or lifting your glutes too much. Perform between 5-10 repetitions in 2-3 sets, depending on your ability.

3. Triceps kick

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The triceps kick is a classic exercise that you can perform either standing or on a bench or chair. To maintain correct posture, place your trunk at a right angle to your hips and place your arm at a right angle to your hips. elbow above back. If you do on a benchyou must place one knee on top and you can support the opposite hand to balance. If you do it standingyou must advance the opposite foot of the arm you are working on and rest one hand on a chair or piece of furniture. Perform 2-3 sets of 10-15 repetitions with each arm.

4. Dumbbell Triceps Extension

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It consists of holding a dumbbell with both hands above your head with your arms stretched and then flexing it while carrying it behind the head until it forms a 90º angle. You can perform this exercise both standing and sitting, always with your back upright and your core activated to protect your lower back. You can also try do it with a dumbbell in each hand simultaneously. Perform 3 sets of 10 repetitions.

5. Spoon press

It is done lying on the floor or on a bench, face up. It consists of placing the arms extended vertically with dumbbells joined and flex them to bring the dumbbells to the level of the sternum. It should be a slow, controlled movement, with the dumbbells held together the entire time. Perform 2-3 sets of 10-15 repetitions.

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