Flabby, flabby arms, also known as “bingo wings”, can be extremely difficult to tone and tighten. There—we said it, and it’s less than exciting to learn. But with the bad news comes the good news, and we’re here to fill you in on five bingo wing exercises that will tighten your flabby arms over time.
Many women experience dreaded bingo feathers. The term can be found in Urban Dictionary and is based on people playing—you guessed it—bingo! Raising your hand to shout, “Bingo!” draws attention to any upper arm jerking that may be present. The struggle is real when it comes to hiding this area and even more so when trying to tone it up. To tone up flabby arms – especially the rear – performing strengthening exercises for your triceps should be the #1 priority. Specifically, a pressing movement, along with exercises that primarily target the long head of the triceps—aka, the stubbornly flabby area that needs the most work.
To belt out the long head, you need exercises that require overhead work. This targets that part of the triceps better. Here are five bingo wing exercises you can do to spice things up. Aim for 3 sets of each movement.
Close the grip bench press
Begin this Close Grip Bench Press by lying on a bench with your eyes in line with the bar. Instead of doing the normal bench press position, bring your hands closer to where your thumbs are near the gear of the bar. Using a narrower grip, pull the bar out and place your shoulder blades back and down on the bench. Lower the bar while maintaining control until it touches your chest, then press it back up, flexing your triceps hard at the top before performing another rep. Complete 3 sets of 8 to 10 repetitions.
Related: The #1 Bat Wing Workout to Tighten and Tone Those Arms
Cable French Tricep Extensions
French tricep cable extensions begin by placing the EZ bar attachment on the bottom of the cable pulley. Grab the inner part with both hands and put it over your head. Turn around so that he is directly behind you. Bend from the elbows to where your biceps touch your forearms for a deep triceps stretch. Once they touch, straighten your arms and flex your triceps hard at the top. Complete 3 sets of 12 to 15 repetitions.
Overhead Tricep Extensions
Begin this next exercise by grabbing a single dumbbell and lifting it above your head. Bend from your elbow, lowering the weight across your body and behind your head. Do a solid tricep stretch at the bottom of the movement, then fully extend your arm back to the starting position, flexing your triceps until you finish. Perform 3 sets of 10 to 12 repetitions for each arm.
Related: The Top Recommended Exercises for Relaxation, According to Trainers
Inclined Dumbbell Tricep Extensions
Start by setting your bench to at least a 30-degree incline. Grab a pair of dumbbells and press them up with your palms facing each other. Pull your elbows back, then bend from your elbows and lower the weight until they touch your shoulders. Do a solid triceps stretch at the bottom, then reverse the movement, extending your elbows and flexing your triceps until you’re done. Complete 3 sets of 10 to 12 repetitions.
Sweater with rolled up arms
Begin this last exercise by lying on a flat bench and holding up a single dumbbell with your arms out. With elbows bent, begin to pull the weight back behind your head until you stretch your lats and triceps at the bottom. Once you reach the end of the movement, pull the weight up while extending your elbow. Flex your triceps hard to finish before performing another rep. Complete 3 sets of 10 to 12 repetitions.