“Bingo wings” isn’t the most flattering term but I get a lot of questions regarding the upper arm area of the body. With the temperature starting to rise you all want to feel happy taking off those outer layers to reveal shapely arms.
Here are my top 4 exercises to work those glutes – do all 4 in this order 3 times a week. Build up to 3 sets of each exercise of 15-20 repetitions.
- Tricep Dips – Sit on the floor with knees bent and feet flat on the floor. Position the hands approx 30cm behind the buttocks, fingers towards the body. Bend and straighten at the elbows to lower and raise the body. You can increase intensity by lifting the bottom off the floor, extending the legs and then performing from a bench.
- Press-ups – Start with box press-ups and progress to full. For the box style you need to be in a kneeling position, for for extend the legs out behind you with your toes on the floor. Place the hands shoulder width and a half apart, level with shoulders and fingers facing forwards. Bend and straighten the elbows to lower and raise your body weight.
- Tricep Kickbacks – Use a bench for this exercise. Place 1 knee and 1 hand on the same side on the bench, with the other foot on the floor to provide base support. Don’t lock the knee joint on the supporting leg. Hold a weight (a baked bean can is great to start with) in the free hand with the elbow bent and the upper arm pressed to the side of your body. Extend the elbow backwards, keeping the upper arm fixed and weight close to the body. Return to initial position with elbow bent. Repeat on the other side.
- Tricep Extension – Start in either a seated or standing position. Use a weight or resistance band held above the head. Bend at the elbow to lower the weight/resistance down. Return your hands to the above your head position ensuring you maintain control.
Combine the above techniques with a healthy eating plan and you will see results.
Please note its always best to get a professional to coach you if you have never done any of these exercises before to ensure you avoid injuries.
Boxing is also a fantastic way to firm the upper arms and is great fun. I use boxing pads with a lot of my Personal Training clients and it has proven results as part of my program.