18 Bingo-busting arm exercises

The only kind of wings most of us like are chicken wings - and it has to be said, we're not massive fans of the dreaded 'bingo wing' - you know, that untoned, flabby skin you can get on the underside of your triceps. They're a girl's worst nightmare! Not only are they unsightly but they can be really hard to tone up - you can't spot reduce them but you can improve their appearance and banish them for good with some dedication and a few great exercises designed specifically to target them. We've got 18 exercises to banish bingo wings and leave you looking great in strapless and spaghetti strap tops this summer - get your arms out!

#1. Rolling-the-ball Push-Up

For a real upper body strength challenge that will wave buh-bye to bingo wings and tone your arms, shoulders and chest, try this move! You'll need a medicine ball, basketball or football.

Get into plank position and rest your right hand on the ball, directly under your chest, with your left hand flat on the floor. Squeeze your abs and shoulders then lower your body towards the floor, ensuring you keep your elbows tucked in. Now push back up and pass the ball to the other side. Aim for 5 reps each side.

#2. Clean and Press Windmill

This not only gives your upper body a great workout for defined arms, it also targets your glutes and legs too!

Stand with your feet shoulder-width apart, and place a dumbbell on the floor between them - we'll let you choose the weight! Push your hips back and lower into a squat, then grab the dumbbell with your left hand. Push up int standing position and lift the dumbbell towards your left shoulder and up over your head. Now bend at the waist to your right and let your right foot turn out as you do so, placing your right hand on the inside of your right leg. Continue bending sideways and slide your right hand down to your foot, as far as is comfortable. Your left hand should remain overhead with the dumbbell the whole time. Now, reverse the movement to return to squat position. Switch sides and repeat.

#3. Close-Grip Wall Push-Ups

This easy-to-master move targets your triceps and has to be one of the best moves around for sorting out bingo wings!

Stand around arms length from a wall - you can make this exercise harder by standing slightly further away - and place your hands on the wall at chest height, shoulder-width apart. To work those triceps even harder, position your hands slightly closer together. Tuck your elbows in and bend your arms so your body moves closer to the wall. As you lean into the wall, keep your body straight and let your heels come off the floor slightly. Push back up and aim for 10 to 15 reps.

#4. Tricep Kickbacks

We love arm exercises that don't require any specialist equipment, so you can bust those bingo wings at home - no gym workout needed!

Kneel down on your right knee and lean forwards, raising your left elbow behind you. Keep your arm bent at 90 degrees and straighten your left elbow to raise your arm behind you as far as feels comfortable for you. Bend your elbow to return to the starting position. Try 10 to 15 reps before switching sides and performing the execise with your right arm.

#5. Hip-Heist Push-Up

Want toned arms lkike all the celebs are sporting? Yes, us too! Then you need this push-up variation.

Start in the 'up' part of a regular push-up, then lower your chest, bending your elbows to 90 degrees. Lift your right hand and your left foor off the floor as you rotate your upper body to the right and bring your left knee across your body towards your right armpit. Pivot on your right foot and keep rotating your torso until you are face up. Then lift your hips so your body is in tabletop position. Lift your left hand and right foot, rotate your upper body to the right, and pivot on your left foot to return to the 'up' part of a push-up. Just make sure your muscles are thoroughly warmed up before trying this move!

#6. Bench Dips

Bench dips are a classic tricep-toning exercise that you can even do in front of the new OITNB episodes, if you like (shhh...we won't tell!) You'll need a stable chair for this exercise - nothing on wheels, we don't want any injuries! Or you could use a step.

Sit on the chair and grip the edges with your hands either side of you. Now inch your feet slowly forwards and lift your butt off the chair, keeping your knees bent at 90 degrees and hip-width apart. Lower yourself down by bending your arms to around 90 degrees and keep your elbows tucked in. Push back up and aim for 10 to 15 reps.

Image credit: Gogrowgo.com

#7. Bicep and Arm Circles

This move not only targets your arms and chest, it gives your whole body a strength workout!

Standing with your legs slightly wider than hip-width apart, hold a dumbbell in each hand, palms up and elbows bent. Now squat down and keep your spine straight as you circle your left hand up and in towards your shoulder (imagine you're beckoning someone over). Then reverse to your lower hand. Try 16 reps, switch sides then repeat.

#8. Classic Press-Ups

Target your triceps, shoulders and chest with the classic press-up for a great upper body workout

Place your hands underneath your shoulders, arms extended, fingers facing forwards and palms flat on the floor. Your knees should be off the floor, legs straight, body forming a rigid plank. Now bend your elbows out to the sides and lower your body down, so your chest is around 2 inches off the floor. Push back up. That's one rep - you want to do 10 to 15! Make sure your hips don't sink when you lower yourself.

#9. Tricep Swing

Bingo wings be gone! This superior move gives you terrific triceps and it's pretty fun too!

Hold a dumbbell in each hand and lie faceup on the floor, knees bent. Keeping your arms straight, raise both your arms over your head. Now lower your left arm over your chest whilst keeping your right arm over your head - your movements should be slow and controlled (it might be called the tricep swing, but don't take it literally or you could suffer an injury!) Lower your arm to the start then repeat. Go for 15 reps per arm before switching sides and perform a total of 2 to 3 sets.

#10. T Push-Up

This move targets troublesome triceps to give you a confidence boost this summer.

Start in a regular push-up position, arms straight. Lower yourself to the floor and as you push back up, lift your right arm above your head, rotating your body onto the outside of your left foot. Straighten your right arm and point your fingertips to the ceiling. Hold this for 3 seconds. Then repeat the move, using your left arm this time. Two rotations equals one rep, so aim for five reps (10 T push-ups).

#11. Kneeling V-Arm Raise

A great move to tone and hone your upper arms, shoulders and chest - you'll need dumbbells for this one.

Kneel on the floor, legs shoulder-width apart and a dumbbell in each hand. Keep your arms at your sides, palms facing inwards. Raise your dumbbells straight out in front of you with your arms straight but not locked. Once you reach shoulder height, move your arms away from each other to create a 'V' shape. Hold for 3 seconds then return to start and aim for 12 to 15 reps.

#12. Dumbbell Arm Curl

Sometimes the simplest exercises are the best and this basic dumbbell curl hits all the right spots when it comes to bingo wings.

Hold a dumbbell in each hand - use a slightly heavier weight the stronger you get - with your arms at your sides and palms facing forwards. Now bend your arms at the elbows, raising the dumbbells towards your upper arms. Hold then lower - repeat 15 times for each arm. Don't have any dumbbells to hand? You can use your own bodyweight to carry out this exercise wherever you are - at the office, on the train.....

Start with your hands facing forwards, arms at your sides, then bring your left palm across to your right palm and clasp it firmly. Raise your right palm, pressing down with your left to create resistance. Tada!

#13. Crescent Lunge and Dumbbell Row

Tone your butt and target tricky triceps with this simple move - all you need is a dumbbell!

Stand with your feet together, arms at your sides and a dumbbell in your hand. Now lunge forward with your left leg until your left knee is at a 90-degree angle. Lower your torso, keeping it as close to your left knee as possible. Raise your left arm out to the side, palm down, keeping it at shoulder height. Let your right arm dangle with the dumbbell in it, then bend your right arm at the elbow to bring the dumbbell in line with your torso. Try 12 to 15 reps then switch sides!

#14. Bicep Curl with Alternating Lunge

Don't neglect your lower body whilst you're focusing on your triceps - add a lunge to the mix!

Stand with your knees slightly bent and hold a dumbbell in each hand. Step forward with your right leg, lower into a lunge position and keep your front knee behind your toes. Tighten your left bicep and curl your left hand towards your chest as you do so. Switch sides and repeat. Try 15 reps on each side.

#15. Kickback with a Twist

We love kickbacks for toning triceps, but how about adding a little twist?

Hold a dumbbell in each hand and stand with your feet slightly wider than shoulder-width apart, arms by your sides. Keeping your back straight, bend your knees slightly and lean forward at the waist - your torso should be almost parallel with the ground. Raise your elbows until your upper arms are level with your back, bending your elbows at 45 degree angles, palms facing each other. Keeping your upper arms still, extend both hands behind you and rotate your wrists until your palms are facing up. Turn your palms back to face each other and bend your elbows, bringing the dumbbells back towards you to complete one rep. Try 3 sets of 15 reps each.

#16. Get-Up Plank

Boosting your core strength is important to ensure you don't injure yourself during any workout, and this move works your core, upper body, back and shoulders. You'll need a kettlebell for this move, although a water bottle would also work.

Start in modified plank position, knees bent and legs stacked, with your weight resting on your left forearm (elbow bent) on the ground. Hold a kettlebell in your right hand, with your right elbow bent. Now, lift your hips so your body forms a straight line from your knees to your shoulders and press the kettlebell up to the ceiling. Aim for 5 reps on each side - you can gradually increase this as you get stronger.

#17. One-Arm Press

For those days when working out both your arms at once seems like too much effort - try this move! Seriously though, this is a great arm-toning, bingo wing-busting exercise!

Lie on your left side with your legs stacked and knees slightly bent. Place your left arm on your right shoulder and press your right palm into the floor to lift your torso, extending your right arm until it is straight. Do 12 reps, then switch sides.

#18. Dumbbell Skull Crusher

Ignore the (slightly scary) name of this exercise - the only thing being crushed is underarm flab! You'll need an exercise ball, so if you don't have one at home, this is a good move to save for the gym.

Lie on a stability ball (or a bench will do) and extend both arms overhead, holding a dumbbell in each hand. Bend your elbows until your forearms are parallel to the floor. Now slowly straighten your arms, extending them above your chest, then lower to the starting position. Do 12 reps.


READ THIS NEXT: The best women's dumbbells and how to choose the right size for any exercise

Author By Paula Beaton
Date On 22nd Jul 2015 at 13:27
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