‘Triceps Workout At Home – Bingo Wings Triceps Workout With Dumbbells’


There’s nothing more annoying than flabby arms.

Especially those bingo wings that just wave as you move your arms.

I hated having them back in the days when I was not into fitness and a healthy lifestyle.

However, once I started exercising, I decided to target them with as many exercises as I could, to finally get rid of the bingo wings for good.

Today, I’m happy to say I no longer have flabby arms and arm fat.

And not only I managed to lose arm fat, but also I’ve managed to build the strong arms I’ve always wanted.

That’s why today I’m sharing my guide of how how to lose arm fat and get rid of those bingo wings once and for all.

All of that packed with my triceps workout at home routine with the best triceps workout with dumbells, plus my favorite triceps fat burning bodyweight moves.

Let’s get started right away!

Triceps Workout At Home
My Triceps Workout With Dumbbells

I’ve packed one of the most effective triceps exercises to build stronger arms.

However, my triceps workout at home routine is always paired with lots of full-body exercises that will spike your heart rate up and help you lose fat as you build muscles.

Unfortunately, when working out you can’t choose which body part you want to lose weight from.

This means that when it comes to losing fat in your arms, you’ll have to work on your whole body.

Of course, the triceps exercises will target your triceps and help you speed up the process, but, you’ll still have to work on your body as a whole piece if you want to get rid of arm fat.

That’s why my triceps workout at home routine is usually combined with a lot of explosive and heart-racing movements that will maximize the results.

All of the exercises are a part of my workout program Burn Baby Burn so if you are looking to get fit overall, head on to check out my 28-day home workout program too.

Now let’s jump right into the exercises!

Triceps Workout With Dumbbells

#1 Dumbbells Triceps Extensions

Dumbbell triceps extensions - triceps workout at home

You can do this exercise by holding one or two dumbbells – up to you.

Either way, just make sure to keep your elbows tucked to your ears throughout the whole movement.

#2 Dumbbell Kickbacks

Triceps Workout At Home -  triceps extensions

This is another really effective triceps workout with dumbbells.

The dumbbell kickbacks can be performed with two dumbbells, or with one dumbbell, one arm at a time.

Just make sure you keep your arms near your body and your back straight throughout the whole movement.

#3 Plank Triceps Kickbacks

Bingo Wings Triceps Workout With Dumbbells - plank extensions

Similar to the triceps kickbacks, this exercise is performed by thrusting your hand backward, but from a plank position.

This makes it an amazing full-body exercise that targets your triceps.

#4 Skull Crushers

Skull Crushers - home triceps workout with dumbbells

Skull crushers work amazing on targeting the triceps.

There are actually many ways to do them, by using any kind of equipment you have from dumbbells and barbells to EZ-bar or cables.

Each variation provides a slightly different effect, however, I feel it works best when done with dumbbells.

#5 Single-Arm Dumbbell Crossbody Extention

Triceps Workout At Home -  single arm skull crusher

Similar to the skull crushers, the single-arm dumbbell crossbody extension targets your triceps and helps it extend and grow.

However, in this case the movement is done single-handed by using only one dumbbell and crossing it down to touch the opposite shoulder.

Just make sure to keep your elbows in tight as much as possible and avoid elbow flare to ensure the triceps do the bulk of the work.

Bodyweight Triceps Workout At Home

#1 Triceps Push-Ups

Push Ups - Bingo Wings Triceps Workout With Dumbbells

If you are not there yet, no worries – do the same thing from your knees.

Make sure to keep your elbows beside your body, to really target your triceps.

#2 Triceps Dips

#3 Diamond Push Up

Diamond Push Ups

#4 Burpees


Reps And Sets

I would say the best thing to do is to perform each exercise for 12-15 reps and 2-3 sets.

However, I love intervals and I think they are really effective when it comes to losing fat but not tapping into those lean muscles.

So, one of my favorite intervals is the Dirty 30 (you can find it in my BBB Workout Program).

It’s 30 seconds workout followed by 15 seconds rest.

You have to do each exercise for as many rounds as possible in the range of 30 seconds.
Then rest 15 seconds before moving onto the next 30 seconds work.

Do each exercise for 3 30 seconds sets, then rest 15 seconds and move on to the next exercise.

I also like to combine the triceps workout with dumbbells and the bodyweight moves together.

So I’d do one exercise with dumbbells, one bodyweight, and so on.

Everything Starts With Nutrition

Yes, working out is really important, but without cleaning our diet there’s no way we can achieve the desired results.

It’s 20% workout 80% nutrition, so make sure to kick all the unhealthy foods out of your diet and start to eat healthy and clean.

If you want to learn more about how to eat to get fit, head on to check out my 28-Day Meal Plan Burn Baby Burn.

Now It’s Your Turn!

Start working on those sexy arms right now!

I hope I helped you get the best triceps workout with dumbbells to build your own triceps workout at home routine and get the toned (bingo wings free) arms you always wanted!

Also, if you are looking for a full-body workout routine, head on to check out my Burn Baby Burn Workout Program and start getting fit TODAY!

Till next time babes!


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