Do you want to bid those bat wings farewell without leaving your home? I’m prepared to offer you a simple, motivational, and expert-created guide that focuses on one key exercise and one a little bit more challenging bonus for an equipment-free at-home workout.
The goal is not to make your life more difficult, but to show you how chair tricep dips, a simple exercise, can tone your muscles and activate your triceps without the need for special tools. This movement is particularly beneficial for the back of the arm, according to a study by the American Council on Exercise (ACE).
You already have an intermediate level? Then add diamond push-ups, they will take you to the next level with a powerful and stable challenge that works your triceps, shoulders, and core hard.
A good combination if you want nice arms: one easy exercise and one difficult one that are both perfect for building firmness.
The key movement to start
Chair triceps dips are the center piece of this method. They are simple, useful, and ideal for boosting confidence if you’re new to training. They allow you to concentrate on the triceps, which are the most crucial muscle when discussing arm flaccidity.
The American Council on Exercise (ACE) states that this exercise works the area without overloading the shoulders or core or demanding a high level of physical fitness.
How to do it:
- Face a chair with your back to it.
- Place your hands, fingers pointing forward, on the edge.
- Bend your elbows and lower your torso until it approaches the seat while keeping your back straight and your feet forward.
- Then push yourself back up. Maintain a backward elbow position.
Do 3 sets of 10–15 repetitions and you will be working also the back, deltoids, and pectorals, even though the triceps are the main target.
This is an adaptable, and efficient workout to do at home, and besides a chair, there’s no need for anything else than you.
A challenge to level up
If you’ve mastered chair triceps dips and now you want more, then, diamond push-ups are the next step.
- Keep your elbows close to your torso and make a diamond shape beneath your chest with your thumbs and index fingers together.
- From a high plank, slowly lower yourself until your chest is close to your hands.
- Then, get back up and repeat.
Here, triceps are the main focus, but you will also work your pectorals, shoulders, and core.
This exercise is great because it works your entire body, but it’s definitely not for novices (I know, I’ve tried it). So, if at any point is feels too difficult, go back to chair triceps dips until you have a solid foundation, and then try again when you’re ready.
A simple routine that works for “bat wings”
Both os this exercise are a great solutions to get rid of arm flaccidity.
But keep in mind, one step at a time: according to the American Council on Exercise (ACE), you will already be working your triceps effectively if you start with chair tricep dips. When it’s time, add diamond push-ups for a slightly harder variation.
Perform chair triceps dips in three sets of ten to fifteen repetitions, paying close attention to technique. These exercises target your deltoids, pectorals, and triceps.
Take your time. If three sets is too many, do less. The most important thing is that it makes you feel good, which encourages you to keep going and eventually shows results. Put quality first and be mindful of your body. Your arms will become stronger, firmer, and more self-assured as you gradually form a training habit.