Bingo wings, or flabby, jiggly arms, can be very challenging to tone and tighten. We've said it, and learning it isn't really thrilling. The good news is that we're going to inform you about five bingo wing exercises that will gradually firm up your flabby arms.
The dreaded bingo wings affect a lot of ladies. The phrase is based on those who play bingo and may be found in Urban Dictionary. Any upper arm wiggle is brought to light by raising your arm to shout, "Bingo!" Trying to tone this area and concealing it both present significant challenges. Strength training your triceps should be your top focus if you want to tighten up saggy arms, especially the back area. Specifically, one pressing motion and exercises that primarily address the long head of the triceps, which is also known as the stubbornly flabby portion requires the greatest effort.
Exercises requiring overhead arm work are necessary to focus on the long head. This works well on that area of the triceps. Here are five exercises you can perform to tone your bingo wings. Try to complete 3 sets of each move.
1 - Bench Press with a Tight Grip
Laying down on a bench with your eyes aligned with the bar is the best way to begin this close-grip bench press. Instead of using the standard bench press hand position, bring your hands closer together so that your thumbs are near the bar's knurling. Pull the bar out with a narrower grip, then position your shoulder blades back and down on the bench. Maintain control as you lower the bar until it hits your chest, then press it back up while tensing your triceps at the top to complete another rep. Finish three sets of 8–10 repetitions.
Related: The Best Exercise For Arm Tightening and Toning Is With Bat Wings
2 - Cable Extensions For The French Triceps
French Triceps Extensions with Cable The EZ bar attachment should first be installed on the cable pulley's bottom. Put it over your head while holding the inner portion firmly with both hands. Turn so that it is directly behind you. To get a strong tricep stretch, flex your elbows until your biceps contact your forearms. Extend your arms once they have touched, then flex your triceps strongly at the top. Complete three sets of 12–15 repetitions.
3 - Extensions Of The Single-Arm Triceps Overhead
Grab a single dumbbell and raise it above your head to start the next exercise. Bring the weight across your body and behind your head by bending at the elbow. At the bottom of the action, get a good triceps stretch. Then, completely extend your arm back to the beginning position, flexing your triceps to complete the exercise. For each arm, complete 3 sets of 10–12 repetitions.
Related: The Top Exercises Trainers Recommend for Sagging Jowls
4 - Dumbbell Incline Tricep Extensions
The first step is to incline your bench by at least 30 degrees. With the palms facing one another, press up with a pair of dumbbells. Pulling your elbows back will enable you to lower the weight until it touches your shoulders by bending from your elbows. At the bottom, flex your triceps and extend your elbows to complete the motion while getting a good triceps stretch. Complete three sets of 10–12 repetitions.
5 - Bent Arm Pullovers
In order to start this final exercise, lie down on a flat bench while gripping a single dumbbell in each hand. Pull the weight back behind your head while bending your elbows until you feel a lat and triceps stretch at the bottom. Pull the weight back up while extending your elbow after the exercise is complete. Before executing another rep, flex your triceps firmly to seal the deal. Complete three sets of 10–12 repetitions.
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