Now when I have an arm day I like to work my biceps and triceps during the same workout. But I know that for some of you ladies one of the main areas that you want to tone up are your “bat wings”/ “bingo wings” or whatever you like to call your triceps. The thing is, triceps are a great part of the body to tone up as there are a ton of great exercises that you can do which work them to the max! So if you want to get toned arms then please read on this list of exercises to tone up your triceps!
Triceps Pushdown With Bar
While this may not be exotic I still think this exercise right here is the bread and butter of toning your triceps. If you want to kiss those bingo wings goodbye, then you need this exercise in your routine. Stand at the cable column, pull down machine or whatever your gym calls it. Make sure the bar attachment is attached. You want to hold the bar with your hands about shoulder width apart with your arms by your side. Slowly pushdown the bar until your arms are nearly straight down your body. The key here is to not move your upper arms at all! Make sure it’s your triceps doing all the work! Do 4 sets of 8-10 reps of a weight that is light enough so you can do the exercise without moving your upper arms.
Triceps Pushdown With Rope
Yep we are jumping into this one straight away! This exercise is the same idea as the one above, except this time you want to make sure the rope attachment is one there. Hold the rope nice and tight with your arms again by your side. Your hands should be gripping the rope with them facing you. Now slowly bring the rope all the way down, as you get to the bottom you can move your forearms out a little bit. Again use a weight that is light enough so you can do the exercise properly. 4 sets of 8-10 reps.
Now here we have an exercise that is really going to make your triceps burn. Grab yourself a bench or even a chair and then sit with your hands by your side on the bench with your elbow pointing backwards. Slide your legs onto the floor so that they are straight and then lift your butt of the bench. Now using your triceps slowly lower your body as low as you can go without falling and then slowly rise back up. This can be a tricky exercise to master and if you are new to working out it can be really tough. But no one said toned arms were going to be easy to get. To start with just try 1 set of as many as you can manage, but eventually you want to build up to the 4 sets of 8-10 reps.
Closed Grip Bench Press
I know that many ladies look at doing bench presses as something only for body builders, but the closed grip bench press hits your triceps from every angle and is one of the very best exercises for getting toned arms. Lay flat on the bench with a barbell. You want to make sure you have a light weight or maybe just use the bar without weight on it to start with. Now hold the bar so that your hands are now wide, but they are just a few inches apart. Slowly lower the bar until it is nearly touching your chest and then lift it back up. 4 sets of 8-10 reps is perfect here, but to start with just try one set of ten.
You might also be interested in this related article: Tone Up Your Arms With My Sandwich Technique