If you’re looking to firm up those “bat wings” quickly, consider these five bodyweight exercises recommended by CSCS experts, practiced consistently over 21 days.

As people age, particularly after 40, they often notice loose skin and softness in their upper arms. This can be exacerbated by reduced daily activity and inconsistent muscle engagement. The triceps are key to the shape of your arms, responding best to regular, well-executed exercises rather than sporadic intense workouts. By training these muscles deliberately, you can achieve a firmer and more supportive arm appearance.

Bodyweight exercises are particularly effective for this purpose, as they allow more frequent practice of high-quality repetitions. You can manage the pace, perfect joint angles, and maintain the desired tension without putting undue strain on your shoulders or elbows. This approach is especially beneficial after 40, as smart exercise choices prevent progress from being hindered by pain or injuries.

Incorporating these five exercises into your routine over the next three weeks can transform the look and feel of your arms by engaging your triceps from various angles. These movements build strength, enhance muscle tone, and bolster stability in your shoulders and core. Here’s a breakdown of the specific exercises that make this regimen so effective.

Over the next 21 days, these five moves can reshape how your arms look and feel by challenging your triceps from multiple angles. Each one builds strength, improves muscle tone, and reinforces stability through your shoulders and core. Let’s break down the exact exercises that make this approach work so well.

Bench Dips

6254a4d1642c605c54bf1cab17d50f1e

Bench dips directly load the triceps through elbow extension, which targets the exact area most people associate with bat wings. Because your feet stay planted, you can scale the difficulty easily and focus on slow, controlled reps. This position also strengthens the shoulders and upper back when performed with proper posture. Over time, that added stability helps your arms look firmer even at rest.

Muscles Trained: Triceps, shoulders, chest, and core.

How to Do It:

1. Sit on the edge of a bench or a sturdy chair, and place your hands at your hips.
2. Walk your feet forward until your hips slide off the bench.
3. Lower your body by bending your elbows while keeping your chest tall.
4. Press through your palms and straighten your arms to return to the start.

Recommended Sets and Reps: Knock out 3 sets of 10 to 12 reps. Rest for 45 seconds between each set.

Best Variations: Bent-knee bench dips, straight-leg bench dips, single-leg bench dips.

Form Tip: Keep your shoulders pulled down and back as you lower.

Close-grip Push-up

A close-grip push-up shifts the workload away from the chest and places it squarely on the triceps. The narrow hand position requires your arms to do more of the pressing, creating strong tension through the back of the upper arm. It also trains core control, as your body must remain rigid throughout the set. This combination helps tighten arms while improving total upper-body strength.

Muscles Trained: Triceps, chest, shoulders, and core.

How to Do It:

1. Start in a plank position with your hands directly under your shoulders.
2. Bring your hands slightly closer together so your thumbs nearly touch.
3. Lower your body while keeping your elbows close to your ribs.
4. Press the floor away and return to the top position.

Recommended Sets and Reps: Perform 3 sets of 8 to 10 reps. Rest for 60 seconds between each set.

Best Variations: Knee close-grip push-ups, diamond push-ups, tempo close-grip push-ups.

Form Tip: Squeeze your glutes to keep your body in a straight line.

Incline Close-grip Push-up

Incline close-grip push-ups reduce joint stress while maintaining high triceps engagement. Elevating your hands helps you practice better control and maintain elbow position. This version works especially well when you want higher volume without fatigue breaking down your form. Consistent reps here help build endurance and visible arm firmness.

Muscles Trained: Triceps, chest, shoulders, and core.

How to Do It:

1. Place your hands close together on a bench or sturdy surface.
2. Step your feet back until your body forms a straight line.
3. Lower your chest toward your hands with elbows tucked in.
4. Press up until your arms fully extend.

Recommended Sets and Reps: Knock out 3 sets of 12 to 15 reps. Rest for 45 seconds between each set.

Best Variations: Wall close-grip push-ups, low-bench incline push-ups, slow-tempo incline push-ups.

Form Tip: Keep your neck neutral and eyes focused slightly ahead.

Plank Hold

Plank holds challenge the triceps isometrically as they stabilize your elbows and shoulders. This constant tension improves muscular endurance and firmness without movement. Planks also reinforce posture and shoulder alignment, which enhances how your arms look during everyday activities. Holding quality positions builds strength that carries over to every pressing movement.

Muscles Trained: Triceps, shoulders, core, and upper back.

How to Do It:

1. Place your forearms on the floor with elbows under your shoulders.
2. Step your feet back and form a straight line from head to heels.
3. Brace your core and squeeze your glutes.
4. Hold the position while breathing steadily.

Recommended Sets and Reps: Perform 3 sets of 30 to 45 seconds. Rest for 60 seconds between each set.

Best Variations: High plank, plank shoulder taps, elevated plank hold.

Form Tip: Push the floor away to keep your shoulders strong and stable.

Eccentric Push-up

Eccentric push-ups emphasize the lowering phase, which stimulates muscle growth and control. Slowing the descent increases time under tension, a key driver of triceps firming. This approach also improves joint awareness and strength through vulnerable ranges. Over time, these reps make your arms look tighter and more defined.

Muscles Trained: Triceps, chest, shoulders, and core.

How to Do It:

1. Start in a standard push-up position.
2. Lower your body toward the floor for a slow count of five.
3. Lower your knees if needed, then return to the top.
4. Reset your position before the next rep.

Recommended Sets and Reps: Knock out 3 sets of 6 to 8 reps. Rest for 75 seconds between each set.

Best Variations: Knee eccentric push-ups, incline eccentric push-ups, pause eccentric push-ups.

Form Tip: Keep your elbows angled back instead of flaring out.

Best Tips for Toning Arms After 40

Building firmer arms after 40 comes down to consistency, recovery, and smart execution. Short daily sessions often outperform longer workouts done sporadically. When you combine focused movement with supportive habits, results show up faster and last longer.

• Train frequently: Aim to hit your triceps four to five times per week using low to moderate volume.
• Control your tempo: Slower reps create more tension and better muscle engagement.
• Support recovery: Prioritize sleep, hydration, and protein intake to help muscles adapt.
• Use full ranges of motion: Lock out your elbows under control and lower with purpose to fully challenge the muscle.
• Stack daily movement: Light arm work paired with walking or mobility helps maintain high blood flow and reinforces firmness.
• Stay patient: Visible changes often appear after the second or third week of steady effort.

Stick with these five moves for 21 days, and your arms will feel stronger, tighter, and more confident every time you move.

References