5 Effective Exercises to Get Rid of Bingo Wings at Home

In this article, you will discover five highly effective exercises that can help you eliminate those stubborn bingo wings right from the comfort of your own home. No need for expensive gym memberships or complicated equipment – these exercises are simple yet powerful, designed to target and tone the muscles in your upper arms. Whether you are a busy professional, a stay-at-home parent, or simply someone who prefers working out in the privacy of your own space, these exercises are perfect for you. By incorporating these exercises into your fitness routine, you will be well on your way to achieving the toned and sculpted arms you’ve always desired. So, let’s get started and say goodbye to those bingo wings once and for all.

1. Push-Ups

Basic push-ups

Push-ups are a classic exercise that targets your chest, shoulders, and triceps. They are a great way to build upper body strength and improve overall fitness. To perform a basic push-up, start by getting into a high plank position with your hands directly under your shoulders and your feet together. Lower your body towards the floor by bending your elbows, keeping them close to your sides. Once your chest is just above the floor, push back up to the starting position.

Wide-arm push-ups

Wide-arm push-ups are a variation of the basic push-up that primarily targets the chest muscles. To perform wide-arm push-ups, start in a high plank position with your hands placed wider than shoulder-width apart. Lower your body towards the floor while keeping your elbows out to the sides. Push back up to the starting position.

Diamond push-ups

Diamond push-ups, also known as tricep push-ups, place more emphasis on the triceps. Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body towards the floor while keeping your elbows close to your sides. Push back up to the starting position.

Incline push-ups

Incline push-ups are a modified version of the basic push-up that can be easier for beginners or individuals with limited upper body strength. Find a stable surface, such as a bench or step, and assume a high plank position with your hands on the elevated surface and your feet on the ground. Lower your body towards the surface and push back up to the starting position.

Decline push-ups

Decline push-ups target the upper chest muscles and shoulders. Find a stable surface, such as a bench or step, and assume a high plank position with your feet on the elevated surface and your hands on the ground. Lower your body towards the floor and push back up to the starting position.

2. Tricep Dips

Traditional tricep dips

Tricep dips are an effective exercise for targeting the triceps. To perform traditional tricep dips, start by sitting on the edge of a chair or bench with your hands gripping the edge on either side of your hips. Slide your hips off the seat and straighten your arms, keeping a slight bend in your elbows. Lower your body towards the floor by bending your elbows, and then push back up to the starting position.

Tricep dips with leg lift

To add an extra challenge to your tricep dips, you can incorporate a leg lift. Perform tricep dips as described above, but as you push back up to the starting position, lift one leg off the ground and extend it straight in front of you. Alternate legs with each repetition.

Single-leg tricep dips

Single-leg tricep dips increase the difficulty level and engage the core muscles for stability. Perform tricep dips as described above, but lift one leg off the ground and extend it straight in front of you throughout the entire exercise. Remember to switch legs for an evenly balanced workout.

Tricep dips on exercise ball

Tricep dips on an exercise ball challenge your stability and engage the core muscles even further. Place your hands on the exercise ball behind you and walk your feet forward, so your body is in a reverse tabletop position. Lower your body towards the floor by bending your elbows, and then push back up to the starting position.

Weighted tricep dips

For advanced individuals looking to increase the intensity of their tricep dips, adding weights can be beneficial. Hold a dumbbell or weighted plate in your lap while performing tricep dips to increase resistance and further strengthen the triceps.

3. Arm Circles

Forward arm circles

Arm circles are a simple exercise that targets the shoulder muscles. Stand with your feet shoulder-width apart and extend your arms straight out to the sides. Begin making small circles with your arms, gradually increasing the size of the circles. After a designated number of repetitions, reverse the direction and perform backward arm circles.

Reverse arm circles

Reverse arm circles target the same muscles as forward arm circles but in the opposite direction. Stand with your feet shoulder-width apart and extend your arms straight out to the sides. Begin making small circles with your arms, gradually increasing the size of the circles. After a designated number of repetitions, reverse the direction and perform forward arm circles.

Wall-supported arm circles

To increase the difficulty and engage the core muscles, perform arm circles with your back against a wall. Stand with your back against the wall and extend your arms straight out to the sides. Begin making small circles with your arms, gradually increasing the size of the circles. After a designated number of repetitions, reverse the direction and continue the arm circles.

Arm circles with weights

Adding weights to arm circles increases the resistance and further challenges the shoulder muscles. Hold a dumbbell or a weighted plate in each hand and extend your arms straight out to the sides. Perform arm circles as described above, making sure to maintain proper form and control throughout the exercise.

Alternating arm circles

Performing alternating arm circles helps to add variety and balance to your shoulder workout. Stand with your feet shoulder-width apart and extend your right arm straight out to the side. Begin making small circles with your right arm while keeping your left arm extended and stationary. After a designated number of repetitions, switch arms and perform arm circles with your left arm while your right arm remains extended and stationary.

4. Plank Shoulder Taps

Traditional plank shoulder taps

Plank shoulder taps are a challenging exercise that targets the core and shoulders. Start in a high plank position with your hands directly under your shoulders and your feet together. While maintaining a stable core and minimizing hip movement, lift one hand off the ground and tap the opposite shoulder. Alternate arms with each repetition.

Side plank shoulder taps

Side plank shoulder taps add an additional challenge to the exercise and engage the oblique muscles. Start in a side plank position with your elbow directly under your shoulder and your feet stacked on top of each other. Lift your top hand off the ground and tap your opposite shoulder while maintaining a stable core. Alternate sides with each repetition.

Plank shoulder taps with leg lift

To further challenge your core and stability, incorporate a leg lift into your plank shoulder taps. Start in a high plank position with your hands directly under your shoulders and your feet together. While maintaining a stable core, lift one hand off the ground and tap the opposite shoulder while simultaneously lifting the opposite leg off the ground. Alternate sides with each repetition.

Plank shoulder taps with knee-to-elbow

Plank shoulder taps with knee-to-elbow combine two effective exercises to target the core and oblique muscles. Start in a high plank position with your hands directly under your shoulders and your feet together. Lift one hand off the ground and tap the opposite shoulder while simultaneously bringing the knee of the tapping arm towards the opposite elbow. Alternate sides with each repetition.

Weighted plank shoulder taps

Adding weights to your plank shoulder taps increases the resistance and intensifies the workout. Place a weighted plate or dumbbell on your upper back and perform plank shoulder taps as described above, focusing on maintaining proper form and control throughout the exercise.

5. Tricep Extensions

Tricep extensions with dumbbells

Tricep extensions with dumbbells are an effective exercise for targeting the triceps. Start by standing or sitting with a dumbbell in one hand, palm facing inward. Raise the dumbbell above your head, keeping your upper arm close to your ear. Slowly lower the dumbbell behind your head by bending your elbow, ensuring that your upper arm remains stationary. Extend your arm back up to the starting position and repeat for the desired number of repetitions. Switch arms and repeat the exercise.

Tricep extensions with resistance bands

Tricep extensions with resistance bands provide a similar exercise to dumbbell tricep extensions but with the added resistance of the bands. Start by standing or sitting with a resistance band securely anchored behind you. Grasp the band with one hand and extend your arm straight overhead, keeping your upper arm close to your ear. Slowly lower your hand behind your head by bending your elbow, ensuring that your upper arm remains stationary. Extend your arm back up to the starting position and repeat for the desired number of repetitions. Switch arms and repeat the exercise.

Overhead tricep extensions

Overhead tricep extensions can be performed with a dumbbell or resistance band. Start by standing or sitting with your feet shoulder-width apart. Hold the dumbbell with both hands or grasp the resistance band securely overhead. Slowly lower the weight or band behind your head by bending your elbows, keeping your upper arms close to your ears. Extend your arms back up to the starting position and repeat for the desired number of repetitions.

Lying tricep extensions

Lying tricep extensions, also known as skull crushers, primarily target the triceps. Start by lying on a bench or on the floor with a dumbbell in each hand, palms facing in. Extend your arms straight above your chest, and then slowly lower the dumbbells towards your forehead by bending your elbows. Keep your upper arms stationary and your elbows pointed towards the ceiling. Extend your arms back up to the starting position and repeat for the desired number of repetitions.

Machine tricep extensions

Machine tricep extensions provide a controlled and guided movement to target the triceps. Adjust the machine to fit your body and select an appropriate weight. Sit or stand with your upper arms resting against the machine’s pads and grasp the handles or grips. Extend your arms down and away from your body until they are fully extended. Slowly bend your elbows to bring the handles or grips back towards your body. Repeat for the desired number of repetitions.

6. Bicep Curls

Bicep curls with dumbbells

Bicep curls with dumbbells are a fundamental exercise for targeting the biceps. Start by standing or sitting with a dumbbell in each hand, palms facing forward. Keep your upper arms stationary and your elbows tucked into your sides as you curl the dumbbells towards your shoulders, squeezing your biceps at the top of the movement. Slowly lower the dumbbells back down to the starting position and repeat for the desired number of repetitions.

Bicep curls with resistance bands

Bicep curls with resistance bands offer a similar exercise to dumbbell bicep curls but with the added resistance of the bands. Start by standing with your feet shoulder-width apart and securely anchoring the resistance bands under your feet. Grasp the handles or loops with your palms facing forward and your arms fully extended. Keep your upper arms stationary as you curl your hands towards your shoulders, squeezing your biceps at the top of the movement. Slowly straighten your arms back down to the starting position and repeat for the desired number of repetitions.

Hammer curls

Hammer curls target not only the biceps but also the brachialis muscle, which lies underneath the biceps. Start by standing or sitting with a dumbbell in each hand, palms facing your body. Keep your upper arms stationary and your elbows tucked into your sides as you curl the dumbbells towards your shoulders, maintaining your palms facing inward throughout the movement. Slowly lower the dumbbells back down to the starting position and repeat for the desired number of repetitions.

Preacher curls

Preacher curls specifically target the biceps by isolating them during the exercise. Start by sitting at a preacher curl bench with your upper arms resting on the angled pad and your chest against the upright pad. Grasp the barbell or dumbbells with an underhand grip, palms facing up. Curl the weight upwards towards your shoulders while keeping your upper arms stationary and your elbows tucked into the pad. Slowly lower the weight back down to the starting position and repeat for the desired number of repetitions.

Machine bicep curls

Machine bicep curls provide a controlled and guided movement to target the biceps. Adjust the machine to fit your body and select an appropriate weight. Sit or stand with your upper arms resting against the machine’s pads and grasp the handles or grips. Curl your arms towards your shoulders while keeping your upper arms stationary and your elbows tucked into the pads. Slowly lower the handles or grips back down to the starting position and repeat for the desired number of repetitions.

7. Chest Press

Chest press with dumbbells

Chest presses with dumbbells are an effective exercise for targeting the chest muscles. Start by lying on a bench or on the floor with a dumbbell in each hand, palms facing forward. Extend your arms straight up above your chest with a slight bend in your elbows. Lower the dumbbells out to the sides, keeping them at chest level, and then press them back up to the starting position using your chest muscles. Repeat for the desired number of repetitions.

Chest press with resistance bands

Chest presses with resistance bands provide a similar exercise to dumbbell chest presses but with the added resistance of the bands. Securely anchor the resistance bands behind you at chest level. Hold the handles or loops in each hand and extend your arms straight out in front of you, palms facing down. Open your arms out to the sides, keeping them at chest level, and then press them back together using your chest muscles. Repeat for the desired number of repetitions.

Machine chest press

Machine chest presses offer a guided and controlled movement to target the chest muscles. Adjust the machine to fit your body and select an appropriate weight. Sit or stand with your hands gripping the handles or grips at chest level, elbows bent at 90 degrees. Extend your arms forward until they are fully extended and then press them back together using your chest muscles. Repeat for the desired number of repetitions.

Incline chest press

Incline chest presses target the upper chest muscles and shoulders. Adjust a weight bench to a 30-45 degree incline angle. Lie back on the bench with a dumbbell in each hand, palms facing forward. Extend your arms straight up above your chest with a slight bend in your elbows. Lower the dumbbells out to the sides, keeping them at chest level, and then press them back up to the starting position using your chest muscles. Repeat for the desired number of repetitions.

Decline chest press

Decline chest presses target the lower chest muscles. Adjust a weight bench to a 30-45 degree decline angle. Lie back on the bench with a dumbbell in each hand, palms facing forward. Extend your arms straight up above your chest with a slight bend in your elbows. Lower the dumbbells out to the sides, keeping them at chest level, and then press them back up to the starting position using your chest muscles. Repeat for the desired number of repetitions.

8. Shoulder Press

Shoulder press with dumbbells

Shoulder presses with dumbbells are an effective exercise for targeting the shoulder muscles. Start by sitting or standing with a dumbbell in each hand, palms facing forward, and your elbows bent at 90 degrees. Press the dumbbells straight up above your head until your arms are fully extended, focusing on using your shoulder muscles. Lower the dumbbells back down to the starting position and repeat for the desired number of repetitions.

Shoulder press with resistance bands

Shoulder presses with resistance bands provide a similar exercise to dumbbell shoulder presses but with the added resistance of the bands. Securely anchor the resistance bands behind you at shoulder level. Hold the handles or loops in each hand, palms facing forward, and your elbows bent at 90 degrees. Press your arms straight up above your head until they are fully extended, focusing on using your shoulder muscles. Lower your arms back down to the starting position and repeat for the desired number of repetitions.

Machine shoulder press

Machine shoulder presses offer a guided and controlled movement to target the shoulder muscles. Adjust the machine to fit your body and select an appropriate weight. Sit or stand with your hands gripping the handles or grips at shoulder level, elbows bent at 90 degrees. Press your arms straight up above your head until they are fully extended, focusing on using your shoulder muscles. Lower your arms back down to the starting position and repeat for the desired number of repetitions.

Arnold press

Arnold presses are a variation of shoulder presses that involve rotation, targeting the shoulder muscles from various angles. Start by sitting or standing with a dumbbell in each hand, palms facing your body. Hold the dumbbells shoulder-height with your elbows bent at 90 degrees. As you press the dumbbells up, rotate your forearms outward until your palms are facing forward. Reverse the movement as you lower the dumbbells back down to the starting position. Repeat for the desired number of repetitions.

Front raise into shoulder press

Front raises into shoulder presses combine two effective exercises to target the front and side deltoid muscles. Start by standing or sitting with a dumbbell in each hand, palms facing your body. Raise the dumbbells straight out in front of you until they are at shoulder height, with a slight bend in your elbows. From this position, rotate your forearms outward and press the dumbbells up overhead until your arms are fully extended. Reverse the movement as you lower the dumbbells back down to the starting position. Repeat for the desired number of repetitions.

9. Bent-Over Rows

Bent-over rows with dumbbells

Bent-over rows target the back muscles, particularly the latissimus dorsi. Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand, palms facing your body. Hinge forward at the hips, keeping your back straight and your core engaged, until your torso is almost parallel to the ground. With your elbows close to your sides, pull the dumbbells up towards your chest, squeezing your shoulder blades together. Lower the dumbbells back down to the starting position and repeat for the desired number of repetitions.

Bent-over rows with resistance bands

Bent-over rows with resistance bands offer a similar exercise to dumbbell bent-over rows but with the added resistance of the bands. Securely anchor the resistance bands to a stable object at waist height. Hold the handles or loops in each hand and step back to create tension in the bands. Hinge forward at the hips, keeping your back straight and your core engaged, until your torso is almost parallel to the ground. With your elbows close to your sides, pull the bands towards your chest, squeezing your shoulder blades together. Extend your arms back out to the starting position and repeat for the desired number of repetitions.

Machine bent-over rows

Machine bent-over rows provide a guided and controlled movement to target the back muscles. Adjust the machine to fit your body and select an appropriate weight. Stand or sit with your chest against the bench or pad, grasping the handles or grips. Hinge forward at the hips, keeping your back straight and your core engaged, until your torso is almost parallel to the ground. Pull the handles or grips towards your chest by retracting your shoulder blades, and then slowly release back to the starting position. Repeat for the desired number of repetitions.

Underhand grip bent-over rows

Underhand grip bent-over rows primarily target the biceps and upper back muscles. Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand, palms facing inward. Hinge forward at the hips, keeping your back straight and your core engaged, until your torso is almost parallel to the ground. With your elbows close to your sides, pull the dumbbells up towards your lower chest, squeezing your shoulder blades together. Lower the dumbbells back down to the starting position and repeat for the desired number of repetitions.

One-arm bent-over rows

One-arm bent-over rows provide an isolated exercise for the back muscles, targeting each side independently. Start by standing with your feet shoulder-width apart and holding a dumbbell in one hand, palm facing inward. Hinge forward at the hips, keeping your back straight and your core engaged until your torso is almost parallel to the ground. With your elbow close to your side, pull the dumbbell up towards your lower chest, squeezing your shoulder blades together. Lower the dumbbell back down to the starting position and repeat for the desired number of repetitions. Switch arms and repeat the exercise.

10. Chest Flyes

Chest flyes with dumbbells

Chest flyes target the chest muscles and help to strengthen and tone them. Start by lying on a bench or on the floor with a dumbbell in each hand, arms extended straight up over your chest, palms facing each other. With a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc motion, keeping them at chest level. Contract your chest muscles to bring the dumbbells back up over your chest to the starting position. Repeat for the desired number of repetitions.

Chest flyes with resistance bands

Chest flyes with resistance bands offer a similar exercise to dumbbell chest flyes but with the added resistance of the bands. Securely anchor the resistance bands behind you at chest level. Hold the handles or loops in each hand and extend your arms straight out in front of you, palms facing down. Open your arms out to the sides in a wide arc motion, keeping them at chest level. Contract your chest muscles to bring your arms back together in front of you. Repeat for the desired number of repetitions.

Machine chest flyes

Machine chest flyes provide a controlled and guided movement to target the chest muscles. Adjust the machine to fit your body and select an appropriate weight. Sit or stand with your hands gripping the handles or grips in front of you, palms facing inward. Bring your hands together in a wide arc motion, keeping them at chest level. Slowly release back to the starting position. Repeat for the desired number of repetitions.

Incline chest flyes

Incline chest flyes target the upper chest muscles and shoulders. Adjust a weight bench to a 30-45 degree incline angle. Lie back on the bench with a dumbbell in each hand, arms extended straight up over your chest, palms facing each other. With a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc motion, keeping them at chest level. Contract your chest muscles to bring the dumbbells back up over your chest to the starting position. Repeat for the desired number of repetitions.

Decline chest flyes

Decline chest flyes target the lower chest muscles. Adjust a weight bench to a 30-45 degree decline angle. Lie back on the bench with a dumbbell in each hand, arms extended straight up over your chest, palms facing each other. With a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc motion, keeping them at chest level. Contract your chest muscles to bring the dumbbells back up over your chest to the starting position. Repeat for the desired number of repetitions.

By incorporating these ten exercises into your workout routine, you can effectively target and strengthen your upper body muscles. Whether you are looking to tone your arms, build strength in your chest, shoulders, and back, or improve overall fitness, these exercises provide a comprehensive and diverse range of movements. Remember to start with lighter weights or resistance bands and gradually increase the intensity as your strength improves. As with any exercise program, be sure to consult with a healthcare professional before beginning, especially if you have any pre-existing medical conditions. Stay committed, be consistent, and enjoy the physical and mental benefits of a strong upper body!