Triceps

  Get rid of bat wings once and for all

Have you ever heard the term bat wings? Even if you’re not up on the lingo you’re probably familiar with the extra flab that tends to hang below a woman’s upper arms. It’s the reason some ladies wear long sleeves no matter the temperature. It’s also the reason a simple wave goodbye can turn into a full-on arm jiggle.

Unfortunately, no matter how many bicep curls you do you’re not going to fix the problem. Many people focus on their biceps to gain sexy upper arm definition, but without working the underside they’re not completing the toning job.

Where are they located?

The triceps are located underneath the upper part of the arm, opposite the biceps.

What do they do?

Triceps are known as extensor muscles and are responsible for straightening the elbows. Anytime you straighten bent arms - to pick things up or to throw things, the triceps are involved.

Why you should strengthen your triceps

Aside from banishing underarm flab, a good reason to work the triceps is balance. Overly working biceps and neglecting the triceps can cause an unhealthy muscle imbalance, and even lead to injury. As the opposing muscle group, the triceps need to be strong and flexible enough to assist the biceps in elbow movements.

Exercises that target the triceps

• Tricep extensions - Hold a dumbbell with both hands and extend your arms above your head. Bend at the elbows and bring the dumbbell down behind your head. Pause and then raise the weight back up.
• Tricep dips - Using a ball, bench or other knee-height surface as a seat, place hands beside the hips and move the body forward away from the surface. Dip your body by bending elbows no more than 90 degrees and hold before pushing back up with the arms.
• Bench press - The key to making a bench press target the triceps is gripping the hands closer together on the bar. When the weight is lowered your elbows should descend below the body. Squeeze the triceps to raise the barbell.
• Push-ups - Holding the arms closer together is also the key to making this exercise target your triceps. Hands should be directly beside the chest.