How to Get Rid of Your Batwing

The triceps are commonly referred to as batwings when an unfavorable amount of fat deposits over the muscle. Fat deposits itself in this area overtime due to lack of exercise and unhealthy diets causing the appearance of having wings like a bat. The triceps can be used during exercise to burn fat, increase muscle production and reduce the appearance of the batwing.

Things You'll Need

  • Bench
  • Exercise ball
  • Free weights
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Instructions

  1. Dips

    • 1

      Sit on a bench while placing your hands on the bench by your sides. Extend your feet so your legs are resting on your heels.

    • 2

      Stretch your legs out straight and push your buttocks off of the bench, supporting you weight entirely by your arms.

    • 3

      Lower your body in a dipping motion towards the ground. Before touching the ground, raise yourself up. This is called a dip. Repeat this exercise 10 times and take a short break. Try to do two more sets of this exercise everyday.

    Arm Extensions

    • 4

      Hold a free weight in your hand. The amount of weight you should use depends on your strength. Start off with a 5-pound weight to be safe.

    • 5

      Extend your arm straight up into the air and bend your arm at the elbow, lowering the weight behind your head. Keep your elbow in position as you raise the weight up again. This exercise targets the triceps. Repeat the exercise 10 times before taking a short break. Try to complete three sets of this exercise everyday.

    • 6

      Increase the amount of weight over time. As you become comfortable with the 5-pound weights move to 7 1/2-pound weights and so on.