How To Get Rid Of Bingo Wings 2021

10 exercices simples 'Bingo Wings' pour sculpter les épaules et les bras toniques 2021

10 Simple 'Bingo Wings' Exercises to Sculpt Shoulders & Tone Arms

If you were to 'bingo wings' or 'exercises for bingo wings' you'd be presented with 17 million results. Overwhelming, right? Especially when you're on the search for practical and actionable information on how to get rid of bingo wings as well as exercises for bingo wings that actually work.

Well, to save you from the quick fixes and fads that won't work in the long run, we've compiled an expert guide on why the fatty deposits located around your triceps muscle happen and how to get rid of them (if that's what you want to do).

5 exercises for bingo wings without weights

If you don't have weights, e.g. dumbbells or kettlebells, then there are a number of bodyweight exercises PT Gina Obeng suggests that'll help you build upper body muscle and tone your arms.

1. Push-ups

a) Get into a plank position, with your hands under but slightly outside of your shoulders.

b) Lower your body until your chest nearly touches the floor.

c) As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move.

To make this move easier, perform it on your knees:

2. Arm circles

a) Standing with your feet hip-width apart, raise your arms laterally out on either side.

b) With control, rotate your arms forward in small, slow circles.

'Try and tense the muscle throughout the whole circular motion,' says Obeng. 'Don't just leave your arms to swing – tense the muscle and make the movement nice and slow and controlled.'

3. Diamond push-ups

a) Get into a high plank position with your hands directly under your shoulders.

b) Bring each hand directly under your chest with thumbs and forefingers touching to create a diamond

c) From here, lower your body until your chest almost touches the floor, keeping your elbows tucked into the sides of your body.

4. Lay down push-ups

a) Set up for a normal push up, with wrists under elbows and core engaged.

b) Keeping elbows tucked into your torso, bend them and lower down until your entire body is touching the floor.

5. Hand release push-ups

a) Set up for a normal push up, with wrists under elbows and core engaged.

b) Keeping elbows tucked into your torso, bend them and lower down until your entire body is touching the floor.

c) Release your hands by raising them quickly off the floor.

5 exercises for bingo wings using weights

As the upper arm is a collection of muscles and includes the shoulder and shoulder joint, it needs to be trained as such – this means taxing each different muscle group in order to see a difference.

1. Bent-over dumbbell row

a) Hold two dumbbells – one in each hand – and let them hang at arm’s length next to your sides, with your palms facing your body.

b) Bending forwards to face the floor, row the dumbbells into both sides of your chest. Pause then slowly lower the dumbbells back to the starting position.

2. Dumbbell curls

a) Hold the dumbbells with an underhand grip (supinated).

b) Keep your elbows tucked and bend your arms from your elbows to bring the dumbbells to the chest. Then slowly lower the bar back to starting position.

3. Tricep dumbbell dips

a) Hold a single dumbbell with both hands slightly behind your head.

b) Bend your elbows forwards and, without moving the upper arms, lower the dumbbell down until your elbows are locked. Slowly return to the starting position.

4. Tricep dips

a) Position your hands shoulder-width apart on a secure bench. Slide your butt off the front of the bench with your legs straight or slightly bent, in front of you. Straighten your arms, keeping your elbows slightly bent to not allow them to lock in.

b) Slowly bend your elbows to lower your body towards the floor until your elbows are at a 90-degree angle. Be sure to keep your back close to the bench. Once you reach the bottom of the movement, press down into the bench, to straighten your elbows, returning to starting position.