Best Triceps Exercises For Women
1. Triceps Extension
The triceps extension is a very simple yet fruitful upper arm workout exercise. You can use dumbbells or a resistance band to do this exercise.
How To Do Triceps Extension
2. Skull Crushers Or Lying Triceps Extension
This is another variation of the triceps extension, but this is more challenging because you will be working your triceps against gravity while lying down. It is a very effective dumbbell tricep workout exercise.
How To Do Skull Crushers Or Lying Triceps Extension
3. Triceps Dips
Triceps dips work on your triceps, biceps, shoulders, back, glutes, and hamstrings. This is a very effective bodyweight tricep exercise that can show great results if you do it regularly. It is one of the perfect exercises for flabby arms.
How To Do Triceps Dips
Note: Do not force yourself down to a 90-degree angle in the dip.
4. Triceps Push-Ups
Quite similar to normal push-ups, triceps push-ups help to work your triceps, core, quads, hamstrings, biceps, shoulders, and back.
How To Do Triceps Push-Ups
- Note
- Press up with the shoulder blades away from the ears at the end of the dip. Do not force yourself down to a 90-degree angle in the dip. Tip: The thumbs should be in line with the nipples in every push-up variation.
5. Ball Push-Ups
This exercise is similar to triceps push-ups, and you will need a medicine ball to do it. This is more challenging as you need to balance your body weight, which keeps your muscles engaged throughout.
How To Do Ball Push-Ups
- Note
- Press up with the shoulder blades away from the ears at the end of the dip. Do not force yourself down to a 90-degree angle in the dip. Tip: The thumbs should be in line with the nipples in every push-up variation. Having the hands too far in front can lead to shoulder injuries, and having the hands too far back can lead to wrist injuries.
6. Triceps Side Push-Ups
Triceps side push-ups help to tone your triceps and the back and shoulder muscles. They are similar to push-ups, but not in the traditional way. The best part is you will not need any weights to do this exercise.
How To Do Triceps Side Push-Ups
7. One-Arm Press
The one-arm press is similar to the triceps extension, but here, you will use one arm at a time. This makes the exercise more effective and challenging.
How To Do The One-Arm Press
8. One-Arm Kickback
This is similar to the one-arm triceps exercise, but it also works on your shoulders, back, and biceps.
How To Do One-Arm Kickback
9. Triceps Press With Resistance Band
The triceps press with resistance band is similar to skull crushers, but here, you will use a resistance band. This makes it more fun and a tad difficult.
How To Do Triceps Vertical Press With A Resistance Band
10. Bent-Over Row
The bent-over row is an excellent exercise that works on your biceps, triceps, core, shoulders, and back. You will need a barbell to do this exercise.
How To Do Bent-Over Row
11. Side Plank With Dumbbell Raise
The side plank with dumbbell raise is a fun exercise that works on your triceps, chest, back, core, and glutes.
How To Do Plank With Dumbbell Raise
12. Close Grip Bench Press
The close grip bench press helps work your triceps, biceps, chest, shoulders, and core.
How To Do Close Grip Bench Press
L.J. Hernandez, a fitness coach and blogger, shared his experience of incorporating close grip bench press for triceps into his workout routine. He writes, “The close grip bench press is the one I usually pick first, starting with a warm up set or two. Then, I do 3 sets of 8-12 reps with more added weight and with very strict form (i).” He adds, “Women can also benefit from this exercise. Women really hate flabby arms, so this exercise is the best to avoid or to get rid of flabby arms.”
13. Reverse Grip Triceps Pushdown
The reverse grip triceps pushdown also helps to tone the triceps, biceps, and shoulders.
How To Do Reverse Grip Triceps Pushdown
14. Stability Ball Push-Up
This is similar to the triceps push-up, but you will use a medicine ball. The medicine ball will take this exercise to a higher level and also increase your stability and strength.
How To Do Stability Ball Push-Up
- Note
- Press up with the shoulder blades away from the ears at the end of the dip. Do not force yourself down to a 90-degree angle in the dip. Tip: The thumbs should be in line with the nipples in every push-up variation. Having the hands too far in front can lead to shoulder injuries, and having the hands too far back can lead to wrist injuries.
15. Triceps Horizontal Press With Resistance Band
The triceps horizontal press with resistance band is similar to the vertical press, but this is a little more challenging.
How To Do Triceps Horizontal Press With Resistance Band
16. JM Press
The JM Press combines skullcrushers and a close-grip bench press for an effective tricep workout. How To Do JM Press Note: Adjust the weight based on your strength and comfort level. Though these exercises will help you tone your arms, you should keep these points in mind.
Tips
You will not lose weight from one part of your body. Lose the fat before you start muscle toning. Eat healthy. Include green leafy veggies, lean protein, healthy fats, fruits, and fiber-rich foods in your diet to slim down. Avoid junk food, sugar-loaded foods, processed carbs, aerated drinks, etc. Do a whole-body workout 3 hours a week to burn fat. Do not consume carbs after 7 pm. Get 7-8 hours of sleep to help the muscles rebuild and repair.
Here’s how you can benefit from performing triceps exercises.
Triceps Exercise Benefits
Can you work your triceps every day? The triceps workouts and arm toning exercises for women listed above are simple and effective, and you do not need to go to a gym to do most of them. They not only help tone your triceps but also work on the biceps, glutes, shoulders, hamstrings, back, quads, and chest. They help build stability and strength, improve posture and flexibility, and protect the torso against injuries. So, do these exercises at least 2-3 times a week, and do strength and cardio on alternate days. No, do not strain your arms every day. Do tricep exercises once every two days. How long does it take to tone flabby arms? It will take 1-6 months, depending on your diet, exercise plan (cardio and women’s strength training including upper body exercises), adherence to the plan, current body fat percent, tricep fat percent, age, and genetics. But nothing beats perseverance, so keep working at it! How many sets of triceps workout should I do a week? Doing 12-16 sets per tricep workout is sufficient for intermediate lifters and 6 sets a week for beginners. Why are triceps hard to tone? Triceps is the area that tends to accumulate fat. So it takes time to see visible results. Also, it’s a small group of three muscles and takes time to grow. Is pressing enough for the triceps? No. Pressing just works on the lateral head of the triceps. You must include separate exercises to work on the long and medial head of the triceps.
Illustration: Best Tricep Exercises For Women- How To Get Toned Arms?
Get ready to tone your chest and triceps with this 30-minute dumbbell workout at home. No gym is required; just grab your weights, click on the video, and let’s get started!
