Are you tired of flabby, floppy upper arms? Start battling those batwings and tone triceps that you can be proud of. Your triceps muscle takes up a whopping two-thirds of your arm muscle, and is actually twice as big as your biceps muscle, making it that much more important to get into shape if you want to show off your arms in all those sleeveless, strapless, and peekaboo styles.

Say goodbye to your batwings and hello to beautiful arms with these three exercises to target this tough-to-tame area. Best of all, you can do them at home, at the gym, or on the go—no machines necessary!

Triceps Extension

This tried-and-true move to tone triceps is a classic because it works! With both hands, hold one dumbbell over your head with your arms extended. Keeping your elbows pointed forward and your shoulders still, bend your elbows to lower the dumbbell down your back to your shoulder blades. Be sure to keep your elbows close to your head, with as little movement as possible. The key movement is at the elbow, and you will quickly feel it in your triceps. You can do these standing or sitting.

Bonus points: Focus on keeping your core engaged and your back straight. Complete three sets of 20 reps each day. Think you don’t have time? Keep a dumbbell at your desk, and after a little warm-up stretch, do your reps in your chair during a conference call.

What about weight? Choose a two- to five-pound dumbbell to tone muscle. If you’re stronger, feel free to add more weight, and reduce reps, to build muscle. Don’t have a dumbbell? Use anything you can easily grasp that’s within the weight zone you’re targeting: a large water bottle, a bag of sugar, or even ankle weights.

Triceps Pushups

Tone triceps with pushups specifically designed to target that area—and with no equipment needed. Start in a standard pushup position, either on your toes or on your knees, whichever is best for you. Instead of under your shoulders, put your hands directly under your chest, and turn each hand inward toward the other until they touch, to make a diamond shape—the fingers on each hand form the point of the diamond at the top and your thumbs touch to form the point at the base. Keeping your core tight and straight, like a plank, bend your elbows and slowly lower your body toward the floor over your hands, then push back up until your arms are fully extended. That’s one rep. Complete three sets of 10 to 15 reps each day.

Work this move into your daily routine by making it a habit as soon as you climb out of bed, after a little morning stretch. It will get you going, and you’ll start the day with an extra dose of confidence and accomplishment.

Triceps Dip

All you need for this move to tone triceps is a stable surface in your home, office, at the gym, or anywhere—such as a chair, trunk, or bench. The keyword here is “stable,” so for safety’s sake, make sure to choose something that will not move when you shift your weight.

Start by sitting on the edge, with your hands facing forward palm-side down on the surface, by your sides, and your feet flat on the floor in front of you, shoulder-width apart. Shift your butt off the surface and just slightly in front of it, holding your weight with your arms. This is the starting position for the exercise. Be sure to keep your elbows slightly bent to protect them and make sure you’re targeting those triceps. Using your arms, slowly lower your upper body toward the floor until your elbows form a 90-degree angle. Once you’ve reached the bottom, use your arms to slowly push yourself back up to the starting position. Complete as many reps as you can in one minute, focusing on doing the movement properly not just trying to get in reps. This move is about form not speed.

This is a great exercise to work into your daily walk or run; simply find a stable park bench on your route and get to work!

The Secret to Tone Triceps

The triceps muscle doesn’t get targeted naturally, so a combination of the above exercises and, of course, a smart diet, should do the trick. If, however, you’ve tried all you can and are still left feeling like Batman’s sidekick, there’s a simple solution: CoolSculpting.

Bodify is Phoenix’s premier CoolSculpting boutique. While many people think of this patented fat-freezing procedure just for the abs, hips, or thighs, it is now cleared for many other areas as well. And that includes those pesky batwings. Contact us now to schedule your appointment and let us help you to tone triceps.