Recent research has revealed that a 75% of British women feel uncomfortable wearing sleeveless tops in summer due to their perceived ‘bingo wings’ - the fat that lies on your upper arm.

Figuring out how to tone your arms has become popular, with the hashtag #ReduceBingWings having 18.7million views on TikTok alone.

Leon Bolmeer, fitness expert and director of Geezer’s Boxing, has created a custom workout that will help to reduce ‘bingo wings’ and create toned triceps.

Perform this workout routine 2-3 times per week, allowing for rest days in between.

Tricep Dips

If you are doing this exercise at home, then be sure to use a sturdy chair or bench so you can avoid any unwanted injuries.

Sit on the edge of the chair with your hands gripping the edge beside your hips.

Then, simply walk your feet forward so your hips are off the chair and your knees are bent at 90 degrees.

To complete this exercise, you need to lower yourself by bending your elbows until they reach about 90 degrees, then push back up.

Aim for 3 sets of 12-15 reps.


Press-ups are great for a variety of different muscle groups, and they can be tailored to suit your individual needs and abilities.

Start in a plank position with your hands slightly wider than shoulder-width apart before lowering your body until your chest almost touches the floor, then push back up.

You can modify this by doing press-ups on your knees if needed.

Aim for 3 sets of 8-12 reps.

Tricep Kickbacks

Unsurprisingly, triceps are the key muscles to target when you’re trying to reduce ‘bingo wings,’ and tricep kickbacks are a very effective way of doing just that.

Hold a dumbbell or a household item (like a water bottle) in each hand, and bend your knees slightly, hinge forward at the hips, and keep your back flat.

Then, bring your elbows up so your upper arms are parallel to the floor before extending your arms straight back, squeezing your triceps. Afterwards, return to the starting position.

Aim for 3 sets of 12-15 reps.

Bicep Curls

Bicep curls are another classic exercise that remains as popular as ever due to their effectiveness.

Hold a dumbbell or a household item in each hand with your palms facing forward, and keep your elbows close to your body. Then, curl the weights up towards your shoulders before lowering them back down with control.

Aim for 3 sets of 10-12 reps.

Overhead Tricep Extensions

The final tricep exercise for this workout comes in the form of overhead tricep extensions.

Hold one dumbbell with both hands overhead, and lower the dumbbell behind your head by bending your elbows. Extend your arms to raise the dumbbell back up.

Aim for 3 sets of 12-15 reps.