How to get rid of your ‘bingo wings’

Excess fat on the upper arms, sometimes referred to as ‘bingo wings’, is common in older adults, particularly those who are overweight.

Targeted exercises can help to reduce weight in this troublesome area. There are many exercises that can strengthen your triceps and reduce the appearance of bingo wings.

Here are some exercises to try to improve the strength in your triceps and the appearance of your arms, especially as summer approaches.

Tricep dips

  • Position your hands shoulder-width apart on a secured bench or stable chair.
  • Slide your butt off the front of the bench with your legs extended out in front of you.
  • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
  • Slowly bend your elbows to lower your body toward the floor until your elbows are at about 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 the starting position. This completes one rep.
  • Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
  • Repeat 15–20 times.

This exercise is great for your triceps, but make sure that you do it properly, with the only points of contacts between your body and the floor being your feet and the palms of your hand. Don’t cheat and try and do it on your knees or stomach.

Wall push-ups
If you don’t have the upper body strength to do many push-ups, a good alternative is to do a wall push-up from a standing position, these are much easier and allow you to complete more sets. Working the triceps muscle more frequently, rather than straining it under more pressure fewer times, will bring about increased benefits from your workout.

Lie in a classic push-up position with your hands directly under your shoulders, tense your stomach muscles and hold the position for as long as you can, starting with a few seconds and building up to a few minutes, once you get the hang of it.

For more exercise ideas for your triceps, visit

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Written by Ben Hocking

Ben Hocking is a skilled writer and editor with interests and expertise in politics, government, Centrelink, finance, health, retirement income, superannuation, Wordle and sports.

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