If excess flab on your arms is preventing you from wearing sleeveless tops, you are dealing with dreaded chicken wing fat. We’re here to let you know how to effectively address this frustrating area. In order to get rid of chicken wings (aka the triceps), know it’s one of the hardest areas of the body to firm and tighten up. You must focus on strength training movements, and perform mostly compound exercises.

It’s important to emphasize upper body lifts. The way to do this is by enhancing your performance on bench presses, shoulder presses, pushups, and dips. Building strength in those lifts will improve your arms. There are additional exercises you can do daily or simply on your off days to stimulate and build your triceps. The best thing about them is that you don’t need any equipment—you’re simply using your body weight. Start this new routine, and your chicken wings will disappear in no time.

Here are three moves that will help build muscle in your triceps and get rid of chicken wings fast. Check them out below, and next, don’t miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

feet elevated pushup to get rid of chicken wings
Tim Liu, C.S.C.S.

Start the Feet-Elevated Pushups by getting into a pushup position with your hands shoulder-width distance apart. Raise your feet up, and place them on a sturdy surface such as a bench or a box. Keeping your chest tall and core tight, lower yourself under control until your chest touches the ground, then drive yourself up by pushing through your palms. Flex your triceps and chest at the top to finish. Complete 3 sets of 10 to 15 reps.

Related: The #1 Bodyweight Workout To Shrink Your Waistline After 40

judo pushup
Tim Liu, C.S.C.S.

This move is a great variation of the pushup, which also stretches out your core and improves your shoulder mobility. Start by getting in the pushup position. Drive your hips up towards the ceiling, and get a stretch in the hamstrings, swoop down towards the ground, leading with your head by your chest. Right before your body reaches the ground, push yourself back up, flexing your triceps to finish. Perform 3 sets of 10 to 15 reps.

pike pushup to get rid of chicken wings
Tim Liu, C.S.C.S.

Get into a pushup position with your palms flat on the floor and outside shoulder-width apart, and your feet together and legs straight. Walk your feet towards your hand, lifting your butt into the air. Press up through your palms, flexing your triceps and shoulders at the top, then return to starting position before performing another rep. Complete 3 sets of 10 reps.

mature man performing pushups to reverse aging after 50
Shutterstock

For more mind and body news, check out Lose a Pot Belly Fast With These 3 Foolproof Habits, Trainer Says and The #1 Weight Training Workout To Reverse Aging After 40, Trainer Says.

Tim Liu, C.S.C.S.

Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more



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