Tricep dips

The Fitness Trainer: Get Rid of Bat Wings

Sarah Colbourne, founder of Heart & Soul Fitness, has 15 years’ experience in the fitness industry.

questionHow do I get rid of bat wings?

I recommend tricep dips and tricep press-ups to tone up the muscles that run on the backside of your upper arm from your shoulder to your elbow.

How to do tricep dips:

  • Position your hands shoulder width apart on a secured bench or stable chair with finger tips facing forward.
  • Move your bum in front of the bench with your legs bent and feet placed about hip width apart on the floor.
  • Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
  • Now slowly bend at your elbows and lower your upper body down towards the floor until your arms are at about a 90 degree angle. Be sure to keep your back close to the bench.
  • Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position.
  • Do three sets of 12 to 15 reps, resting for 30 seconds between sets.

Tip: Straighten your legs out in front of you as you get stronger.

Tricep press-ups:

  • Lie flat on the floor (face down) with your hands lined up either side of your breast.
  • Bend your lower legs straight up off the floor.
  • Push yourself up off the floor, squeeze your triceps and lower back down. Your arms should remain parallel throughout the entire exercise.
  • Do three sets of 12 to 15 reps, resting for 30 seconds between sets.

Tip: Straighten legs out behind you with toes to the floor as you get stronger.

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Heart & Soul Fitness, 336 Ladbroke Grove Road, London, W10;; 020 8960 9823; 07790 608 014

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