Loose or flabby skin around the upper arms, commonly called “bat wings“, can make anyone self-conscious when sleeveless weather rolls around. These areas tend to soften with age as muscle tone decreases and skin loses elasticity, making strength training an effective solution for tightening and shaping.
But traditional weightlifting isn’t always the fastest route. Heavy curls and pressdowns often target isolated muscles instead of engaging the entire arm and shoulder complex. Bodyweight exercises, on the other hand, activate multiple muscle groups at once. That means you build lean muscle and burn fat simultaneously, tightening your arms while improving strength, coordination, and control.
The beauty of these movements is that they don’t require a gym or a fancy setup. You can easily adjust angles, tempo, and time under tension to make each rep more challenging without adding equipment. The more your body moves as a system, the faster those stubborn upper arms respond.
The following four bodyweight exercises are simple, effective, and built to target the muscles that shape, lift, and tighten your arms. Rotate through them several times a week, and you’ll feel stronger, leaner, and more defined before you know it.
Renegade Row
This move combines a plank and a row, firing your triceps, shoulders, and back while keeping your core engaged. It improves arm definition, builds postural strength, and challenges your balance in a way traditional lifting often doesn’t. Every rep tightens your upper body from the wrists to the mid-back.
Muscles Trained: Triceps, shoulders, lats, core
How to Do It:
- Start in a high plank with your hands directly under your shoulders and your body in a straight line.
- Brace your core and shift your weight slightly to one side.
- Pull one hand toward your ribcage, keeping your elbow close to your body.
- Lower your hand back to the ground and repeat on the other side.
- Continue alternating arms while keeping your hips as still as possible.
Recommended Sets and Reps: Perform 3 sets of 10 to 12 reps per side. Rest 45 seconds between sets.
Best Variations: Knee-supported renegade rows, slow-tempo rows, pause rows
Form Tip: Keep your hips square and squeeze your triceps as your hand reaches your side.
Incline Pushup
Incline pushups are joint-friendly yet powerful for developing upper-arm strength and toning the triceps. The angled position reduces shoulder strain while maintaining full muscle engagement, making it perfect for building endurance and tightening your upper arms through controlled bodyweight resistance.
Muscles Trained: Triceps, chest, shoulders, core
How to Do It:
- Place your hands on a sturdy surface like a bench or countertop, slightly wider than shoulder-width apart.
- Step your feet back until your body forms a straight line from head to heels.
- Lower your chest toward the surface, keeping your elbows close to your sides.
- Push through your palms to return to the starting position.
- Keep your core tight and your back flat throughout the movement.
Recommended Sets and Reps: Perform 3 sets of 15 reps. Rest 45 seconds between sets.
Best Variations: Decline pushups, slow eccentric pushups, close-grip pushups
Form Tip: Tuck your elbows in slightly to target your triceps more effectively.
Planks with Shoulder Taps
This dynamic movement tones your triceps and shoulders while firing your entire core. It teaches your body to stabilize under tension, improving your upper arms and posture definition. The longer you hold and control each tap, the more tension you create for muscle sculpting.
Muscles Trained: Triceps, shoulders, core, chest
How to Do It:
- Start in a high plank with your hands under your shoulders and your feet slightly wider than hip-width.
- Tighten your core and glutes to keep your body stable.
- Lift one hand to tap your opposite shoulder without rotating your hips.
- Return your hand to the ground and repeat on the other side.
- Continue alternating taps while keeping your body as still as possible.
Recommended Sets and Reps: Perform 3 sets of 20 taps (10 per side). Rest 30 to 45 seconds between sets.
Best Variations: Slow-tempo taps, alternating knee drives, forearm plank holds
Form Tip: Keep your hips still and your abs braced so your arms and shoulders do the work.
Bench or Box Dips
Bench dips directly target the triceps—the key muscle that tightens the arms’ back. They build strength and tone by forcing your arms to lift and lower your bodyweight through a full range of motion. The deeper you go, the greater the muscle activation and sculpting effect.
Muscles Trained: Triceps, shoulders, chest
How to Do It:
- Sit on the edge of a bench or sturdy chair with your hands next to your hips.
- Walk your feet forward and slide off the edge so your arms support your weight.
- Lower your body by bending your elbows until they reach a 90-degree angle.
- Press through your palms to return to the top.
- Keep your shoulders down and your chest lifted throughout.
Recommended Sets and Reps: Perform 3 sets of 12 to 15 reps. Rest 45 seconds between sets.
Best Variations: Single-leg dips, feet-elevated dips, tempo dips
Form Tip: Keep your elbows pointing backward to maintain proper triceps engagement.
Top Tips for Toning Bat Wings After 45
Building firmer, more defined arms doesn’t take endless hours. Consistency and smart training go further than any single exercise. These strategies will help you speed up results and keep progress steady.
- Train regularly: Aim for 3 to 4 weekly sessions using these bodyweight moves.
- Focus on control: Slow, deliberate reps create more muscle tension than rushing through sets.
- Add movement variety: Mix pushups, dips, and planks to target the arms from multiple angles.
- Stay active daily: Walking, yard work, and other light movement keep blood flowing and muscles firm.
- Prioritize nutrition: A diet rich in lean protein and vegetables supports lean muscle development.
- Rest and recover: Muscles tighten and grow during recovery, so get adequate sleep and hydration.
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