If excess fat on your arms keeps you from wearing sleeveless tops, you're dealing with the dreaded chicken wing fat. We reveal how you can effectively tackle this frustrating area. To get rid of chicken wings (also known as triceps), you need to know that this is one of the most difficult areas of the body to tighten. You need to focus on strength training and do mostly compound exercises.

It is important to focus on the upper body. You can do this by improving your performance in bench press, shoulder press, push-ups and dips. Developing strength in these exercises will improve your arms. There are additional exercises you can do every day or just on your days off to stimulate and develop your triceps. The advantage of these exercises is that you don't need any equipment, you just use your body weight. Start this new routine and your chicken wings will be up in no time.

Here are three exercises that will help you build your triceps and get rid of your chicken wings fast. Check them out below and don't miss the top 6 exercises for strong, firm arms in 2022, according to the trainer.


1 Foot-high push-ups

Start the push-ups with your feet in a push-up position and keep your hands shoulder-width apart. Lift your feet and place them on a stable surface, such as a bench or box. Keep your chest straight and your core tense. Lower yourself in a controlled manner until your chest touches the ground, then push up with your palms. Finally, flex your triceps and chest upward. Do 3 sets of 10-15 reps.

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2 Judo push-ups

This exercise is a great variation on push-ups that also stretches your core and improves shoulder mobility. Start with a push-up position. Lift your hips toward the ceiling and stretch the back muscles of your thighs before dropping to the ground with your head against your chest. Just before your body reaches the ground, push back up by flexing your triceps. Do 3 sets of 10-15 reps.



3 Pike push-ups

Assume a push-up position with your palms flat on the ground, feet together and legs straight. Walk your feet to your hand and lift your buttocks into the air. Push up with your palms, while flexing your triceps and shoulders, before doing one more repetition. Do 3 sets of 10 reps.