One of the most frustrating areas to tone and tighten up are yourtriceps, aka the turkey wings.
so you can do so, you should probably performstrength trainingmovements that target the triceps directly.
So we’ve put together five foolproofmachine exercisesto get rid of turkey wings ASAP.
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Although free weights should be your main training tool, don’t forget to include machines!
Machines can be quite effective intraining your tricepsand getting rid of dreaded turkey wings.
The tension is constant as you’re extending your elbow and a great squeeze completes the movement.
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Grip the bar, and hold it just outside shoulder width.
Unrack it, then lower it under control until the bar touches your chest.
Drive the weight back up, flexing your triceps hard at the top to finish.
Tim Liu, C.S.C.S.
Complete eight sets of 10 reps.
Grip the handles, then begin extending your elbow fully, flexing your triceps hard at the bottom.
Complete 10 sets of 12 reps.
Rope Triceps Extensions
Now let’s jump into rope triceps extensions.
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Grip the inner part with both hands, and put it over your head.
Spin around so that it’s right behind you.
Bend from the elbows to where your biceps touch your forearms to get a deep tricep stretch.
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Once they’ve touched, extend your arms, and flex your triceps hard at the top.
Get into a staggered stance with your other arm supporting your bicep.
Complete 10 sets of 12 reps on each arm.
Tim Liu, C.S.C.S.
