Wonder Woman Fitness

Archive for the ‘tricep dips’ Category



But bingo wings???

‘Bingo wings’ is now a term used a lot in the fitness world as it’s the best way to describe the flabby, wobbly bit at the back of your upper arm.  Or technically called a tricep.  Do you have fear of the Bingo Wing?  Do you know how to prevent it?  Or would you like to reduce your own wing size?

With the so called bingo wing I have seen them on ‘fit’ females and the obviously not so fit so don’t despair it seems to be a problem area for most women.  Read on and I will help you battle the bingo…..

Ok, first things first.  To tone up that area you have to start with your diet.  If it wobbles simply that is fat there.  So try your hardest to remove fat from your diet.  I don’t really think you need to me to tell you what the bad fats are, there usually the tasty treats, so just try and remove them and alcohol from your diet.  Also your main daily diet should be based around lean protein, vegetables, low fat foods, good carbs and water!!!!

So that’s the diet sorted.  The exercises I give you will help tone the area but you will have to blast the cardio machines or outdoors running to burn those calories.  Try interval training on any machine in the gym or even outside.  To do interval training you will have to do fast, hard intensity for roughly 1-2 minutes (depending on fitness levels) and a recovery period of 30 secs to 1 minute.  The idea of interval training is to push you to your limits, to push you out of your comfort zone, its meant to be hard, its meant to be tough so if you are not sweating and panting after 20 – 40 minutes of interval training then you have to work harder.

 Ok so onto the exercises for toning your triceps.  Try these exercises, lift a weight that on the last couple of reps you are really feeling it, try 3 x 8 – 20 reps of each exercise and lets work the bingo wings!!!


Tricep extension

 Tricep extension:

With your feet shoulder width apart, back straight and stomach tight.  Hold a weight in both hands behind your head.  You are looking to keep your elbows next to your ears.  Extend your lower arm up so that you arms arm straight above your head.  Bend at the elbow and return to the starting position.  It is important to keep your upper arm still and let the lower arm do the work.

Do 3 x 8 – 12 of these


Tricep dips

 Tricep dips:

This exercise can be performed in the comfort of your own home by the way!!  So find a sturdy bench or chair and have your hands and fingers pointing the same way as your toes.  You can have your legs bent, legs straight or even your legs elevated on another bench/chair (this is more advanced).  Bend your elbows back and lower your bum to the floor.  You are looking to keep your bum and back as close to the bench/chair as possible to ensure you use your triceps.  To return to the start position simply straighten your arms.  Complete 3 sets of 15-20 reps


Tricep kickbacks

 Tricep Kickback:

Kneeling on a chair or a bench with one knee, support your body with the hand of the same side.  Start with the weight in the other hand in at your arm pit, elbow tucked into your ribs, back straight and tummy tucked in tight.  Extend your lower arm back so your arm is straight by your side.  It is very important to keep your upper arm still and let the lower arm do the work.  Bend your elbow and bring the weight back to your arm pit to return to the starting position.  Repeat this exercises 3 x 8 – 12 on each side.


Tricep Pushdown

 Tricep Pushdown:

This should be performed on a cable machine or a lat pulldown machine.  Stand with your feet shoulder width apart, knees slightly bent, back straight and tummy in tight.  Tuck your elbows into your ribs and keep them there.  Push down on the handle and straighten your arms.  Bend at the elbow and bring the lower arm back up to the start position.  Always keep your upper arm still and let your lower arms do the work.  Repeat this exercise 3 x 8 – 12 reps.


Full tricep press ups

 Tricep Press up:

This is a killer of an exercise.  It can be performed on your knees if you can not perform a ‘normal’ press up on your toes.  Have your hands so they are shoulder width apart.  They should be much narrower than when you are doing a normal press up.  Bend at the elbows, making sure the go back the way and that your elbows are close to your ribs, and bring your chest to the floor.  It is very important to keep your back strong and straight and tummy in tight as this will support you.  Straighten your arms to return to the starting position. 


Kneeling tricep press up

Keep active folks………………

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