Banish Batwings: The Best At-Home Tricep Exercises

Featured Article, Fitness, Workout Plans
on February 22, 2015


Let’s talk about those stubborn batwings, shall we? The best way to target them is by working the tricep muscles, which are located on the backside of either arm. The triceps consists of three heads: lateral head, medial head, and long head. A well-constructed tricep workout will target each head to help you say bye-bye to those batwings!

Below are the three best at-home tricep exercises to banish batwings.

Tricep Dips:

tricep dips tricep dips 2

A tricep dip exercise specifically emphasizes the lateral head of the muscle. To perform, begin with your arms extended holding onto a chair to support your bodyweight. Bend at the elbows to lower yourself downward as you keep your chest straight up and your elbows close to your sides. Once you form a 90-degree angle in your arms, push back up through the triceps to the starting position.


tricep kickbacks tricep kickbacks 2

Tricep kickbacks are my number one suggested tricep exercise and they do a great job at targeting the long head of the muscle to tighten up batwings. Sit at the end of a chair with your upper body bent over to begin this exercise. With a dumbbell in hand, keep the upper arm stationary as you use your tricep muscle to extend the dumbbell so that your arm forms a straight line. Then, slowly lower it back down to the starting position.

Close Grip Press:close grip press


A close grip tricep press using dumbbells works the triceps well, especially the medial head. To begin, form a tabletop position by planting your feet in the ground, resting your upper body on a chair and forming a parallel line with the floor through your upper body. Then, bring the dumbbells straight over your chest keeping them close together. Slowly lower the dumbbells down to your upper abdomen, and push through your triceps to raise them back above the body.

About the Author: Lauren Gleisberg is a health and fitness enthusiast who uses her education and experience to inspire and empower women to look better, feel better, and lead lives they absolutely love! Her self-titled blog brings enjoyability to healthy living. Learn more about Lauren and her approach at