Triceps exercises at home for women: the best complex and rules

The female figure requires no less close attention to the muscles than the male figure. Of course, to achieve an ideal physique, the fair half of humanity does not have to lift centners of “hardware”, chasing huge pecs or deltoids, or a wide back - it’s enough just to keep the muscles in good shape. And muscles are not just thighs, abs and buttocks. For example, you need to pay attention to your arms - triceps exercises for women can strengthen your muscles and make your arms not thin, but beautifully and proportionally folded.

General recommendations

The set of exercises is designed to combat problem areas on the inside of the arm. You can get maximum results by using exercise machines, all kinds of tools, your own weight or other additional devices.

The best exercises include those that act as isolated as possible on the triceps muscle. Before performing any manipulations, you need to consider general recommendations; they can not only bring you closer to the desired goal, but also guarantee safety and minimize injuries.

Key tips include the following:

1. Before starting your workout, you need to thoroughly warm up the muscle tissue in your arms. An intense 5-minute warm-up is best suited for this purpose.

2. After each approach, it is necessary to stretch the muscle tissue. Stretching does not make muscles longer lasting, but it can increase their strength. Stretching can increase the effectiveness of the triceps and reduce sagging skin, which is very important if you do not exercise in the future.
3. There is no need to rush during training; all manipulations are performed deliberately and slowly. The use of light weights and rapid movements are not able to fully load the working area of ​​the muscle. Slower amplitude increases resistance, so muscles work harder and more efficiently.
4. You can't stop there. When exercises are too easy, you need to increase the load. In this matter, the main thing is not to overdo it; you need to reach a comfortable level so as not to feel heaviness and pain.
5. If the training program contains too many repetitions, then you need to reduce them to the most appropriate value. In the case of the opposite situation, the number of repetitions increases. It is necessary to understand that any training program is intended for the average person; individual characteristics are not taken into account when compiling it.
6. Rest between sets is 30 seconds, while between exercises - 60-120 seconds.

The above recommendations must be followed without fail, because they regulate the effectiveness of training and minimize the likelihood of injury.

Push ups

These are some of the best exercises for pumping up the triceps. Many girls have a negative attitude towards such manipulations, since they have difficulty implementing them. The triceps is responsible for the movement of the arm in the elbow joint, and this is what the training of this muscle tissue is based on.

Knee push-ups

One of the ideal variations for the fair sex, especially for beginners and for those who cannot perform many repetitions in the classic variety. The muscle tissue of the shoulder girdle in girls is minimally developed, so it is best to start push-ups from your knees.

To implement them, you should adhere to the following algorithm:

1. Starting position: lying position. You need to rest your hands on the floor, keep them straight, not spread wide. The shins are held at a short distance from the floor, the knees serve as support for the body.
2. Next, the arms are bent, the chest touches the floor, you cannot lie down completely, in other words, you need to distribute your body weight evenly between the triceps and chest. Then the body returns to the starting position, this should be done as smoothly as possible.

After a few workouts, the number of repetitions will be more than 20. At this stage, you can move on to a more complicated variation - the classic variety of push-ups.

Classic push-ups

Again you need to take the starting position, your legs need to be straightened and your toes resting. In this case, the tension on the triceps increases, and the abdominal muscles are additionally activated. After reaching 20 repetitions, move on to wide push-ups.

Shoulder-width push-ups

The starting position does not change. You need to rest your palms on the floor surface, placing them directly under your shoulders. When bending the arms, the shoulders must touch the body, the elbows cannot be spread to the sides, and there is no need to place the arms wider than shoulder width.

Few girls reach this stage, but for those who do, the “problem” area of ​​the body noticeably disappears in the near future. Better results can only be achieved by increasing the load.

Close grip push-ups

The palms must be placed at a short distance from each other; in an ideal position, the left hand covers the right, and vice versa . When performing the exercise, your elbows may move to the sides; this is a normal phenomenon for a beginner; in this case, you should try to move them as close to the body as possible.

By following these rules, you can achieve maximum effect; in the near future, your triceps will become toned.

Exercises must be performed systematically, otherwise a positive result will not be achieved. When analyzing various forums and web resources, it can be noted that many girls do not like this approach, since doing push-ups is boring and difficult. However, their effectiveness for triceps is difficult to overestimate.

Push-ups between chairs

This exercise perfectly imitates training on the uneven bars, shows excellent results, but at the same time is difficult. For ease of implementation, it should be adapted for the female body.

It is necessary to perform the following algorithm of actions:

1. Prepare 2 chairs or stools of the same height.
2. Place them half a meter apart from each other.
3. Take a starting position in the middle of the chairs. Straighten your lower limbs, placing your heels on the floor surface. The arms should be straight at the elbows, the weight distributed on the palms.
4. Lower your body down, bending your arms at a right angle. If you cannot achieve such a result, then you need to act to the best of your ability, it is very important to do this as smoothly as possible.
5. The body returns to the starting position.

Such manipulations are useful for the triceps, and in terms of their effectiveness they are not inferior to parallel bars.

Chair push-ups

One of the options for an isolated action is push-ups from a support, for example, from a chair. It should be taken into account that the surface of the stop should be 50-60 cm above the floor.

To perform chair push-ups you need to do the following:

1. Position - sitting on the edge of a support, hands shoulder-width apart.
2. You need to completely transfer your own weight to your arms and legs, your pelvis moves forward, it should be above the floor.
3. The body lowers slowly to the floor, lightly touches the floor with the buttocks, after which the body returns to the starting position.

You need to bend your arms straight, that is, you should not allow them to move to the sides. Some of the weight rests on your heels, and your knees should be kept straight. This exercise is basic for training the triceps; with its help you can quickly remove the problem area.

Horizontal push-ups

Such push-ups are among the most difficult, not only for girls, but also for the stronger sex. To implement the exercise, you will again need support, for example, a chair; it must be placed close to the wall to ensure reliable fixation. It is necessary to take the initial position in a lying position, placing your hands on the edge of the support.

You need to bend your arms at the elbow joint with smooth movements. From the outside it looks like diving under a chair. The exercise is only suitable for girls with good physical fitness, so if you feel like your body is falling down, then you need to support it with your knees. If you focus not on your toes, but on your knees, the movements will become much easier, but the effectiveness will be less.

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Homemade triceps exercises with dumbbells

Triceps exercises with dumbbells are performed after push-ups, as a final exercise before stretching. Strong triceps open up new possibilities for push-ups, pull-ups and a whole host of other beneficial exercises. Flabbiness of the skin on the inside of the arm creates complexes in girls and deprives them of self-confidence.

Dumbbells are sports equipment that is used for the physical development of almost all muscle tissues of the body. The effectiveness of the manipulations is directly affected by the weight of the dumbbells; to strengthen the triceps and increase its tone, you need to perform 20-25 repetitions, based on this, the mass of sports equipment is selected.

Seated overhead dumbbell press

To implement the exercise, you need to sit on a chair or bench, straighten up and bend your lower back.

You need to take the dumbbell with both hands, pointing your elbows towards the ceiling. As you exhale, the dumbbell rises vertically. The hands are held in this position for a couple of seconds, after which the dumbbell is lowered.

Standing overhead dumbbell press

Exercises for the triceps muscle should strain the triceps as much as possible; for this, dumbbells, your own weight, various supports, weights and other additional devices are used. This is done in the same way as the previous option.

It should be taken into account that the seated press works in isolation on the triceps muscle, while the standing press uses the back muscles.

To perform the manipulation, you need to take a straight position with your body, spread your legs the width of your shoulder joints, take a dumbbell with both hands and place it behind your head. Next, the above actions are carried out, movements are carried out exclusively in the elbow joint, the arms rise up as you exhale.

One-arm dumbbell overhead press

When performing this exercise, the load is distributed not only on the triceps muscle, but also on other muscle groups, so it is much more effective to perform the exercise with your left or right hand.

However, it is much more difficult, so you can press the dumbbell with both hands for a while. During the exercise, the grip can be chosen to be neutral; the other limb is wrapped around the body or simply lowered. Manipulations are performed in a standing or sitting position.

At first it will not be possible to keep the shoulder joint motionless, then during movements you can hold it with your free hand.

Bent over arm extension

It is necessary to take the starting position near some support; to do this, rest your knee and hand on it. In your second hand you need to take a dumbbell and lift it, while your elbow should bend 90 degrees.

The forearm is directed parallel to the surface of the floor; this is the position that is considered the starting position. As you exhale, the arm straightens at the elbow joint, the upper part always remains motionless. For a few seconds, the hands are fixed at the top point and return to the starting position.

The exercise can be easily performed without a chair or bench; the dumbbell is lifted with both hands at the same time.

French press with dumbbell

Triceps exercises with dumbbells have an excellent effect on the triceps muscle. You need to take a lying position, your back and butt fit snugly to the surface of the support.

The French press exercise pumps up the triceps. Dumbbells can be replaced with a barbell

The dumbbell should be taken with a normal grip, arms extended vertically. Then they lower down as you exhale, you need to hold for a few seconds and get into the starting position. These triceps exercises with dumbbells are highly effective.

The best triceps exercises with dumbbells

You will need : a dumbbell weighing 1 kg.

This is a great arm workout for girls, which will help remove sagging arms and make your arms thin and graceful. If you are afraid that, on the contrary, you will pump up your arm muscles and they will become bigger, then you shouldn’t. By doing this workout with light weights, you will force your body to burn fat, which will lead to a decrease in volume. And the light weight of the dumbbell will not allow you to get such a load from which muscles grow.

You can perform exercises with dumbbells for triceps at home or in the gym, whichever is more convenient for you. If you don’t have dumbbells, it doesn’t matter, you can take bottles of water and exercise with them. The main task is to feel the work of the arm muscles and load them a little with additional weights.

Dumbbell Triceps Extension

Number of repetitions: 25 for each side

Hold a dumbbell in your right hand and lunge deeply forward with your left leg. Bend your knee and then tilt your torso until it is parallel to the floor. Straighten your right leg with your shoulders facing forward.

Raise your right arm up to shoulder height. From this position, move your hand down and up a distance of 3 cm, keeping your hand as straight as possible. Do 25 of these movements and then move on to the other hand.

Triceps push-ups

Number of repetitions: 10

Take a lying position, place your hands exactly under your shoulders and your feet hip-width apart. Slowly lower your torso toward the floor, bending your elbows and pressing them as close to your body as possible.

When your chest touches the floor, straighten your arms and return to the starting position. Make sure to keep your core and legs tight throughout the exercise. If this is too difficult for you, do this exercise on your knees. Do 10 reps.

Extension of arms from behind the head

Number of repetitions: 20

Take the dumbbell with both hands and lift it above your head. Lower your shoulders and tighten your core muscles. Elbows should point forward. Bend your elbows and lower the dumbbell behind your head. Straighten your arms to return to the starting position. During the exercise, only your forearms should move, and when performed correctly, the load should be felt on the triceps. Keep your core and glutes tight throughout the exercise. Do 20 reps.

Side plank with dumbbell

Number of repetitions: 10 for each side

Take the dumbbell in your left hand and take the starting position of the side plank, while bending your right arm at the elbow and placing it exactly under the shoulder. Place your legs together. Lift your hips off the floor so that your body is in a straight line from your ankles to your shoulders. Raise your left arm extended with the dumbbell exactly above your shoulder. Lower your left arm until it is parallel to the floor. Make sure to keep your hips and chest level throughout the exercise. Do 10 reps on each side, then grab a jump rope for a quick cardio workout.

1-Minute Intense Cardio: Jump rope as quickly as possible for 1 minute, rotating your wrists rather than your arms.

Triceps training program for the gym

The gym is a place where you can get your body in order as efficiently and quickly as possible. However, if you choose the wrong training program, you will not be able to achieve the desired results, and there is still a high probability of serious injury.

Arm extension on the lower block

This is an effective exercise because it works the triceps in isolation, but beginners have a lot of questions regarding the implementation of the arm extension.

That is why you need to consider the algorithm for performing the exercise:

1. First of all, a handle is attached to the lower block, and the required weight is set. You need to grab the handle and turn your back to the machine.
2. The arms are bent behind the head, the elbows are turned to the sides. To increase stability when performing manipulations, you can put one leg forward and tilt your body slightly. This position is considered the starting position.
3. Next, the arms are straightened above the head, the triceps should be included in the work, the shoulders and back remain relaxed.

The exercise shows a high level of effectiveness, but only a few succeed the first time. It is advisable to consult a trainer at the gym so that he can show you the entire algorithm of actions clearly.

French press with barbell

Experts recommend performing the exercise with a W-shaped bar; it provides the correct load on the necessary muscle tissue and protects the wrists from injury.

The barbell must be held with a pronated grip (from above), take a lying position on a horizontal bench, with your head at the very edge. The arms are straightened above you, the bar smoothly lowers along the arc axis behind the head.

As you inhale, lower your arms and the bar, your shoulders should remain motionless, and your forearm should be directed parallel to the floor surface. To increase efficiency, the above movements are performed with an EZ-type bar.

Reverse grip barbell press

It is necessary to take a lying position on a horizontal surface (bench), the bar is taken with a supinated grip (from below). The barbell lowers smoothly, the elbows should be near the body, so the triceps will be loaded as much as possible.

You need to stay in this position for a while and return to the starting position. The position must be fixed during contraction, then the bar is lowered.

It should be borne in mind that you need to raise the barbell 2 times faster than lower it.

If the bench press is being performed for the first time, then there should be a person nearby for backup. You can perform manipulations with dumbbells and an EZ bar.

Triceps exercises for girls

The lion's share of articles written for girls are devoted to training the legs (hips) and buttocks and much less to the muscles of the arms.
You might think that strong hands are an exclusively male trait. But, dear girls, you also need to train your hands. And not just to make them strong. Getting rid of flabbiness - that's what it's for. Simple and effective triceps exercises, which will be discussed below, will help give the back of women’s arms a toned, beautiful and unobtrusive shape.

Reverse push-ups

Reverse push-ups (also called back-to-bench triceps push-ups) are one of the most effective and easiest triceps exercises for women to perform. The good thing about this exercise is that you can do it not only in the gym, but also at home, without special equipment.

Attention!
If you have had a wrist injury in the past, you should perform this exercise with great care!

This simple exercise has its own nuances and recommendations, which we share in a separate article

.

Arm extension on the upper block

An excellent exercise, so beloved by bodybuilders during cutting. Firstly, it gives the necessary load on the triceps of the arms. Secondly, it helps prevent various injuries that can occur when performing basic exercises with free weights.

Do you know how to choose the optimal weight?
First, take as much as you can squeeze 1 time, and divide this weight by 2. Do 3-4 sets of 10-12 times.
Don't do more approaches, otherwise it will look like CrossFit
.

Read the detailed article

about this exercise.

Extension of arms with a dumbbell from behind the head

Another great triceps exercise for women, which allows you to comprehensively develop your arm muscles. Pay close attention to your technique and do not grab heavy weights from the start.

Want more details?
Read
.
You should not train your triceps more than 1-2 times a week. Don't forget that many chest exercises also target this muscle. Girls, don’t be afraid of exercise machines, barbells and dumbbells.
Working with light weights will never turn you into Iris Kyle . Exercise regularly, working each individual muscle group, and you will create your body with the exquisite sophistication and strength of a panther!

Complex for beginners

Exercises for beginners should be simple and easy in order to gradually increase the load and protect yourself from injury. You can exercise both in the gym and at home; all you need to do is set aside 1 hour a day. The frequency can be any, but you cannot overload the body and give it the opportunity to recover.

Exercises for beginners look like this:

• Warm up 5 minutes.
• Classic push-ups.
• Close grip push-ups.
• Push-ups with emphasis.
• Dumbbell overhead press.

Triceps exercises with dumbbells work well with other workouts, such as push-ups. For beginners, training with your own weight is suitable; they allow you to optimally create a set of exercises. The best option would be push-ups, they can be performed in a classic manner, but also increase efficiency using a bench or ball.

Why should women load their triceps?

Several answers can be given to this question:

• To have strong arms (which is useful for doing other exercises).
• In order to have beautiful hands, and not just two skinny “sticks”.
• In order to prevent fat deposits (yes, fat is deposited not only on the stomach, buttocks and thighs - arms can also be unsightly fat).

By the way, you shouldn’t think that triceps exercises for women will turn your arms into sculpted anatomical aids! In order for your triceps to “swell” to serious sizes, you will have to spend more than one month or more than one year of hard training with the “iron”. And if you just keep your muscles toned, they are unlikely to increase in size.

Complex for overweight girls

To achieve the desired result, exercise alone will not be enough; it is important to properly build your own nutrition. First you need to calculate your daily calorie intake, which is an important aspect for weight loss.

You can use the formula or special calculators, taking into account your training, and subtract 15% from the indicator. The resulting value will be the daily calorie intake.

To get rid of the feeling of hunger, you should limit the consumption of unhealthy foods - sweets, fast food, sweet soda and processed foods. It is important to saturate your diet with natural, healthy foods - vegetables, cereals, meat dishes, fish, fruits and nuts.

A set of exercises might look like this:

• Warm up.
• Knee push-ups.
• Dumbbell overhead press with two hands while sitting.
• Extension of arms in the lower block.
• French press.

Overweight girls should not limit themselves to triceps exercises; they must adhere to a full workout designed for all muscle groups.

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Triceps isolation exercises with dumbbells

Most triceps exercises with dumbbells are isolation exercises, and practically do not involve other muscles. Therefore, when performing exercises, you should feel the load on the triceps. If this does not happen, you may be using too little weight or there are errors in the technique of performing the exercise. Please note that during triceps exercises with dumbbells, your shoulder (upper arm up to the elbow) remains motionless. Only the forearm moves. Monitor this moment throughout the lesson. Perform the exercises smoothly, without jerking.

How many repetitions to perform:

• For muscle growth: 10-12 repetitions in 4-5 approaches on each arm with maximum weight
• For easy muscle tone and fat burning: 15-20 reps in 3-4 sets per arm with medium weight

Each of these exercises can be performed first with one hand and then with the other, or with both hands at the same time. The first option allows you to perform the exercise more technically, since you only need to control one hand (you can use your free hand to hold the top of the other hand to keep it stationary). The second option is more complex, but more time-saving.

Dumbbell overhead press

The dumbbell overhead press is one of the most effective dumbbell triceps exercises. Stand straight, hands shoulder-width apart, back straight. Hold dumbbells behind your head, elbows pointing to the ceiling. As you exhale, lift the dumbbells vertically upward, keeping the part of your arm above the elbow motionless. Hold for a couple of seconds and lower the dumbbells back behind your head.

This exercise can also be performed while sitting, this will help avoid transferring the load from the triceps to the back. The seated dumbbell overhead press is more isolating, while the standing dumbbell press partially engages the back muscles.

Bent over arm extension

Stand with your feet shoulder-width apart, bend your knees slightly and tilt your back without slouching or rounding your spine. Take a dumbbell in your hands, bend your elbows so that the dumbbells are at chest level. As you exhale, straighten your arms at the elbow, leaving your upper arm motionless. The arms are parallel to the body. Hold for a couple of seconds and return to the starting position.

French press with dumbbells

Lie down on a bench, exercise ball, or floor. Take dumbbells with a straight grip, extend your arms vertically upward, shoulder-width apart. As you exhale, lower your arms down so that your shoulders and forearms form a right angle. Hold for a couple of seconds and return your hands to the starting position. The shoulders remain motionless throughout the exercise.

A set of exercises for “advanced”

Girls with good physical development should approach their training more effectively in order to continue to develop their body. It is advisable not to limit yourself to home workouts; you need to regularly visit the gym. “Advanced” train at least three times a week.

Professionals recommend combining classic push-ups, barbell work and flyes for an isolating effect on the triceps.

It is necessary to devote at least one workout per week to this muscle group, it could look like this:

• Warm-up
• Classic push-ups 20 times 3-4 sets.
• Push-ups with emphasis 20 times 3-4 sets.
• Wiring in the upper block 15 times 3-4 approaches.
• French press 15 times 3-4 sets.
• Stretching.

Triceps exercises may be difficult to implement at first, but over time the necessary skills appear. The speed of results depends on various factors, so you should be patient and approach your training responsibly. It is necessary to eat right, train other muscle groups, and use additional equipment: balls, barbells and dumbbells.

Author: Shvedov Evgeniy

Article design: Mila Friedan