Bingo wing belter!

One area that people (in particular – the ladies) tend to wish to focus on are the Triceps… otherwise known as the BINGO WINGS!!

So I’ve put together this little ‘Tri-Set’ (3 exercises) to specifically target the backs of the arms!

Give it a go at least once a week and keep me updated with your progress.

Narrow press ups (otherwise known as Military Press ups)

Starting in a straight arm plank position, Keep your elbows as tight to your ribs as possible and begin to lower your body towards the ground. Push back up to a straight position.

Perform this on your knees to make it easier. The closer your knees are to your chest, the easier it will be.

Tricep Dips

Using a bench or even a chair at home, place your hands behind you, as tight to your bum as possible. Begin to lower your body towards the floor with control. Go as low as you can (preferably arms at 90 degrees) and then push back up.

The closer your feet are to the bench, the easier this will feel.

Tricep Kick backs

Lean over but remember to keep your back as straight as you can. Keeping your elbows in by your sides and your upper arms raised as high as possible….

…slowly kick your arms out straight, focusing on not letting the upper arms move at all!

The stricter the better!

Aim to complete 2 to 3 laps of 12-15 reps for each exercise and don’t forget to stretch before and after… or you won’t even be able to wash your hair the next day… trust me!


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Copyright The Fitness Formula 2021


Copyright The Fitness Formula 2021