Which exercise is best for wings?
5 Best exercises for back wings:
When you’re trying to tone up and make your arms look great, the tricep (wing) is a key muscle to work on. But not everyone has the time or money to get to the gym. That’s where home exercise routines come in handy—they require minimal equipment and no gym membership.
If you’re looking for some go-to exercises for toning your triceps, these five are sure to be a home run! Click here for more
1. Close-Grip Bench Press
Start: Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
Exercise: As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that – as opposed to a regular bench press – you keep the elbows close to the torso at all times to maximize triceps involvement.
Then, as you breathe out, push the bar back to the starting position.
Caution: Do not bounce the weight off your chest and do not use your legs to help push the weight up. Both of those things will defeat the whole purpose of doing this exercise — which is to isolate and work only your triceps.
How? Skullcrusher wings, of course. Are you ready?
1) Lie on your back, legs bent at the knees with your feet flat on the ground. Your arms should be straight out to your sides.
2) Lift each arm off the ground and bring it over your head until your hands are touching (or as close as you can get them). This is starting position.
3) Bend both elbows so that they point toward the ceiling behind you. Keep the upper arms still; only move at the elbow joint.
4) Straighten both arms back to starting position, then lower them back down to the ground.
That’s 1 rep. Do 3 sets of 15 reps each!
3. Cable Tricep Extensions
This exercise is great for targeting the triceps muscles.
1. With a handle attachment, grab the cable with both hands with your palms facing each other and extend your arms behind you.
2. Bring your hands back down to almost meet in front of you.
3. Repeat for the desired number of reps.
4. Diamond Push-Up
Step 1: Get into the push-up position, with your hands and feet on the ground. Your legs should be together and your hands should be slightly wider than shoulder width apart.
Step 2: Lower yourself until your chest nearly touches the floor.
Step 3: Push back up to the starting position.
Step 4: Repeat for desired number of reps (8-12).
5. Tricep Dips
1. Sit on the edge of a chair and put your hands behind you to grip the edge of the seat.
2. Walk your feet out in front of you so that your knees are bent at a 90 degree angle, with your shins parallel to the floor.
3. Lower yourself down until your arms are at a 90 degree angle.
4. Push back up using just your arms (not your legs).
5. Repeat 10 times!
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