Many of us want to banish that fat on the back of our arms that we not-so-lovingly refer to as bat wings, lunch lady arms or turkey wings. As a personal trainer, triceps are the muscle group that I hear the most complaints about. Everyone wants toned, ripped triceps muscles.

Triceps do so much more than you realize. They work in coordination with other muscles to perform tasks like pushing a door shut or doing a push-up. They are also used in smaller scale movements such as writing. While the biceps bend your elbow, the triceps help extend your elbow. Triceps also make your upper body stronger, which means you can throw a ball or shoot a basketball with more force.

You can train your triceps muscles religiously, but if you have fat on top of your arm muscles, it will be hard to see the definition. Eating a balanced, healthy diet coupled with working out will give you the best shot at seeing definition in your triceps muscles.

There are many effective triceps exercises. You can do this quick, triceps workout on its own or add it on to another workout.

30 sec. Push-ups

30 sec. Plank

10 Dumbbell Skull Crushers

30-seconds of Jumping Rope (with or without rope)

8 Diamond Push-ups

10 Triceps Bench Dips

30 sec. Speed Bag Punches

12 TRX Triceps Extensions (If you don’t have access to a TRX, just skip this one!)

Repeat for a total of 2-3 times.