Bye-bye arm chicken wings: exercises to tone and strengthen your upper arms 

Do you feel self-conscious about the excess flab on your upper arms, often referred to as “chicken wings”? Don’t worry; you’re not alone! Many people struggle with toning and strengthening their upper arms. The good news is that with the right exercises and commitment, you can say goodbye to those arm chicken wings and welcome toned and sculpted arms. In this blog, we’ll explore effective exercises that target the triceps muscles, which are primarily responsible for the appearance of your upper arms. Let’s dive in! 

Triceps dips 

Triceps dips are a powerful exercise that engages the triceps, shoulders, and chest muscles. To perform triceps dips: 

• Find a stable chair, bench, or step. 
• Place your hands shoulder-width apart on the edge of the surface, fingers facing forward. 
• Walk your feet forward and lower your body while bending your elbows to a 90-degree angle. 
• Push yourself back up using your triceps, keeping your shoulders down and core engaged. 
• Aim for 3 sets of 12-15 repetitions. 

Push-ups 

Push-ups are a classic exercise that targets multiple muscles, including the triceps. To do push-ups: 

• Start in a high plank position with your hands slightly wider than shoulder-width apart. 

• Lower your body, keeping your elbows close to your sides, until your chest nearly touches the ground. 
• Push yourself back up to the starting position while engaging your triceps. 
• If full push-ups are challenging, modify them by doing knee push-ups or wall push-ups. 
• Aim for 3 sets of 10-12 repetitions. 

Triceps kickbacks 

Triceps kickbacks isolate and target the triceps effectively. Here’s how to perform triceps kickbacks: 

• Hold a dumbbell in your right hand and place your left knee and hand on a bench for support. 
• Hinge forward from your hips, keeping your back straight and parallel to the ground. 
• With your upper arm parallel to the ground, extend your right forearm behind you until it’s straight. 
• Slowly return to the starting position. 
• Perform the desired number of repetitions on each arm, aiming for 3 sets of 10-12 repetitions per arm. 

Overhead triceps extension 

The overhead triceps extension targets the triceps while engaging the core muscles. Here’s how to do it: 

• Stand tall with your feet hip-width apart, holding a dumbbell in both hands. 
• Raise your hands overhead, keeping your elbows close to your ears and palms facing inward. 
• Slowly lower the dumbbell behind your head, bending your elbows. 
• Extend your arms back up to the starting position, engaging your triceps. 
• Aim for 3 sets of 12-15 repetitions. 

Resistance band triceps pushdowns 

Resistance band triceps pushdowns are a convenient exercise that you can do anywhere. Follow these steps: 

• Attach a resistance band to a secure anchor point above your head. 
• Hold the band with your palms facing downward, keeping your elbows close to your sides. 
• Straighten your arms downward while squeezing your triceps. 
• Slowly release back to the starting position. 
• Perform 3 sets of 12-15 repetitions. 

Toning and strengthening your upper arms require consistent effort and dedication. By incorporating these targeted exercises into your fitness routine, you can effectively reduce the appearance of arm chicken wings and develop strong, defined triceps. Remember, exercise alone won’t give you instant results. Be patient, stay consistent, and combine your workouts with a balanced diet for overall body fat reduction. With time, effort, and perseverance, you’ll be on your way to saying goodbye to those arm chicken wings and hello to beautifully sculpted arms!