Inwhenever you hear someone mention “bat wings” on the gym, you possibly can assume that it is a demeaning reference to someone’s arms. But the term can be the name of one of the effective body weight exercises you possibly can do.
What is that this? Lying in your back along with your elbows at your sides, you place weight in your elbows to lift your chest and head off the bottom.
It’s so easy. And it targets several muscles along the back of your body: parallelograms (upper back), trapezius (lower back), latissimus dorsi (side of your back), rear deltoids (shoulders) and triceps (upper arms) and core. Talk about getting a solid return to your time spent in suspense.
This is particularly useful because in a world where most of us focus more on the muscles within the front of our body, our posterior chain is usually neglected. “We do lots of exercises for the front muscles of our body, mainly because that is probably the most common direction we move and since that is what we see once we look within the mirror,” she says. Danica Osborncertified personal trainer i Life group training trainer. “However, to advertise higher posture, reduce muscle imbalances, prevent back pain and optimize athletic performance, we should be careful to not overlook our posterior chain.”
The best solution to incorporate bat wings into your training repertoire is to work in several different movement variations. This not only adds spice, but in addition keeps the muscles ready: you create a recent stimulus by changing the precise movements, causing muscle adaptations and progression over time. Variety also can help prevent overuse injuries. Here are 4 bat wing variations that Osborn suggests incorporating into your regular rotation if you’ve got access to equipment like resistance bands, TRX straps, and a cable machine.
Try these bat wings variations
Osborn recommends doing three sets of 10 repetitions each.
Standard bat wing
- Lie flat in your back.
- Pushing your elbows in, lift your arms and lift your head off the mat. Keep your chin lifted away out of your chest and rotate your shoulders back and down. Make sure your heels stay on the ground.
- Pause for one to 2 seconds at the highest before slowly returning to the starting position.
“If you notice your abs flickering while munching on a bat wing, an important solution to modify this movement is to lift your feet off the ground and bend your knees to a 90-degree angle,” says Osborn.
Removing the V-sit resistance band
- Loop a resistance band around a pull-up bar or other secure structure.
- Grab each end of the resistance band, then sit under it in a V position (legs off the ground).
- Pull the band towards you while remaining within the V position.
- Pause for one to 2 seconds before returning to the starting position.
TRX high row
- Grab the TRX handles and lean back, keeping your back and legs straight and your heels firmly planted on the bottom. Hold the handles along with your palms facing down.
- Pull yourself up towards the cables, keeping your elbows consistent with your shoulders.
- Pause for one to 2 seconds before slowly lowering back to the starting position.
“To reduce the intensity of this movement, pull your legs back,” explains Osborn. “This way TRX cables have less weight when paddling.”
Pulling the sitting lift
- Put the cable in the very best position before you sit or kneel on the bottom. Use a rope handle that you could grip with each hands.
- Grab the rope, then sit in a V-shaped recline position along with your feet and buttocks on the ground.
- Pull the rope towards your chest, driving your elbows back and down.
- Pause for one to 2 seconds before rigorously returning to the starting position.