Best Triceps Exercises Women Can Do
to Get Rid of Bingo Wings Fast!
When on a mission to get rid of bingo wings fast, the best exercises women can do have to be amongst the exercises shown below, so add these to your now.
They are all definitely some of my favorites anyway, especially as I know they can help to get rid of bingo wings fast.
1. Triceps Press Down
This is one of the best triceps exercises women can do to target toning the upper arms and to get rid of bingo wings fast.
It isolates the triceps muscles which are located at the back and outer side of your upper arm.
Both this and other pressing down exercises will target the lateral head of the triceps muscle which is located in between the shoulder and elbow on the outer part of the upper arm.
- Start by facing the machine and taking hold of the rope in both hands.
- Make sure your elbows are tightly tucked in throughout the entire movement, otherwise the load can transfer to other muscles instead of your triceps.
- Exhale, as you bring the rope down, ensuring you maintain a smooth controlled speed whilst staying in control of the weight.
- Inhale as you let the rope come back up.
- Try 3 sets of between 10 – 12 repetitions.
2. Reverse Push Downs (triceps pull downs)
It targets the medial head of the triceps which is the inner side part of your upper arm.
However, because of the underhand grip required, it is almost impossible to go heavy with this triceps exercise. Women can still benefit from performing this exercise though as it still targets the area that can accumulate fat.
- Start by standing facing the cable machine.
- Tuck your elbows in and take hold of the bar in an underhand position.
- As you press the bar down, dig your heels into the floor, contract your abs and exhale.
- Inhale as you slowly return the bar back up and loosen your abs slightly as you do so.
- Try 3 sets of 10-12 repetitions.
3. Single Arm Cable Reverse Push Downs (triceps pull down)
This is another one of the best triceps exercises women can do to get rid of bingo wings fast , especially as it particularly targets the lateral head of the triceps muscle – which is on the outer side of the upper arm.
This will most definitely get rid of bingo wings fast!
- Start by standing face on to the cable machine, taking hold of the handle with an underhand grasp.
- Ensure that your elbows are tucked in tightly to your sides throughout the whole movement.
- Dig your heels into the ground, contract your abdominal muscles and exhale as you press the handle down.
- Then inhale as you return the handle back to the starting position, loosening your abs as you do so.
- Again, try to complete 3 sets of between 10 -12 repetitions.
A final point to remember when you want to get rid of bingo wings fast, is that whilst you must still concentrate on the triceps exercises women can do, you should still include some ) into your workout to burn excess body fat, and to maintain symmetry of your muscles you will need to add some biceps exercises to your routine also.(
Again, a good healthy and well-balanced diet needs to be addressed when you are on a mission to get rid of bingo wings fast and to tone and define your upper arms!