10-Minute Tricep Workouts for Women – No More Bingo Wings

10-Minute Tricep Workouts for Women – No More Bingo Wings

Anyone who’s ever been to a gym has probably seen this woman.

She follows a clean eating lifestyle and keeps a close eye on her caloric intake.

After training like an athlete, she retreats to the locker room and, after guzzling her post – workout protein shake, coats herself in the latest fad cream that promises to reduce the appearance of cellulite and dissolve unsightly fat.

She performs a series of stretches designed to tone and lengthen her muscles to provide her with a leaner physique.

After gathering up her things and heading toward the door, she waves to her friends still sweating it out on the treadmills and you see it- the dreaded ‘bat wing’.

This woman, who exercises herself into oblivion, has flabby triceps.

You may wonder how this could possibly be after the lengths she has gone to keep the rest of her body in top condition.

Could these jiggling muscles be a result of them simply being her least favorite body part to train?

If she is like most other women out there, the answer is – probably not.

Women in general have a difficult time achieving and maintaining sculpted triceps.

The two main causes of this are:

  • Hormonal fluctuations
  • Poor diet choices

Read below to discover how you can work with your body to eliminate the dreaded bat wings and tone this often-neglected area of your body. 

Hormonal imbalance

John Monson, emeritus professor of endocrinology at Barts and the London School of Medicine and Dentistry, states that hormones can play a key role in fat distribution (1).

Max Tomlinson, a London-based naturopath, has discovered that a lack of testosterone can be responsible for excess upper arm fat in women (1).

Testosterone is a sex hormone prevalent in males that is responsible for building lean muscle mass (2).

Women also produce this hormone, but at much lower levels. However, when those existing testosterone levels drop too low, it is almost impossible to tone weak muscles. 

Although existing studies have proven that excess fat in the upper arms is triggered by low levels of this muscle building hormone, Tomlinson states that researchers are not exactly sure why low testosterone levels can specifically affect the upper arms (1).

Dietary influences

The foods you choose can have a dramatic impact on the amount of fat your body burns.

By consuming foods high in good fats, such as omega-3 fatty acids, your body can release stored fat and burn it as a source of energy.

Whereas you cannot lose weight in one particular area of the body, eating foods designed to burn fat can reduce your overall body size.

The focus of your diet should be on foods such as avocados, salmon, nuts and seeds, which contain high levels of fat- burning omega fatty acids.

Simple carbohydrates, such as those found in white bread, should be avoided at all costs (3).

Complex carbohydrates in the form of whole grain breads and pasta should be utilized in their place. Consuming nutrient dense foods can also help to correct the hormonal imbalances previously mentioned (4).

Exercising for your body type

Cedric Bryant, Ph.D., a physiologist and chief science officer at the American Council on Exercise states that successfully achieving firm, toned triceps will be virtually impossible if you do not exercise correctly for your individual body type.

Most individuals generally fall into one of three body types:

  • Endomorph 
  • Ectomorph
  • Mesomorph

Each of these body types have varying rates at which they burn fat and build muscle.

Endomorphs tend to be pear or apple shaped, and store more fat than the other two body types.

Ectomorphs are usually thin, with very little curves, and have a difficult time building muscle.

Mesomorphs have more of an athletic build, with little body fat. This body type builds muscle more easily than the other two.


Should concentrate on burning excess calories instead of excess strength training.

Dr. Mark Klion, an orthopedic surgeon at Mount Sinai Hospital in New York City, suggests that these body types perform high impact exercises, such as tennis, for toning the arms to help reduce excess strain on the joints.


should perform little cardio and concentrate on strength training in order to build definition.

Cindy Bailey, Ph.D., director of physical therapy at Orthopaedic Hospital in Los Angeles, states that exercises such as water aerobics and resistance training can help sculpt shapely muscles for this lean body type.


Should concentrate on lengthening exercises such as yoga or Pilates in order to sculpt lean muscles and avoid taking on a bulky appearance, suggests Bryant. 

10-Minute Tricep Workouts Routine for Women 

10 Minute Triceps workout  for women

Developing  toned, shapely triceps can be difficult, but not impossible.

By performing exercises for your specific body type and consuming foods rich in healthy fats, you can burn excess fat, tighten your triceps, and wave of those unsightly’ bat wings’ goodbye.

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