Best Tricep Exercises for Women: Strengthen Your Arms

In this post we are going to look at the best triceps exercises for women that you can do at home or in the gym.

Why you should strengthen your triceps

Women always want to show off a perfect body and it is the triceps that play a part in making them feel that way. That's why women focus on toning this muscle group, because of the tendency to accumulate fat in this area of the body and therefore result in flabby arms.

The musculature of a woman is different from that of a man, so we must perform exercises adapted to us, that is, perform work in which to tone, we perform a greater number of repetitions with less weight, or a weight adapted to each body, achieving a result of toning.

How many times to train the triceps per week?

The ideal would be to train at least 2-3 times a week each muscle group, to achieve the best results. For this work, we recommend a set of 3 to 15 repetitions in each training session.


Best triceps exercises for women.

1. Chair triceps push-up

This exercise is perfect for you to perform at home, since we will only need a chair.

It is a sequence in which we are going to work with our own weight. For its correct performance, we will sit on the floor while we have the chair placed on our backs (we must always place the chair against something stable, can be the wall or a column), placing the palms of our hands on the base of the chair (the arms are directed towards the back) leaving the hands towards us. We are going to bend our legs, making movements up and down, so that all the strength will be focused on our arms. It is important to keep our trunk stable during the repetitions.

For this exercise we recommend doing sets of 15 repetitions.

2. Dumbbell Arm Lunges

We can do this exercise at home or at the gym, since we only need dumbbells.

Our body must be slightly elevated, so we must lie down on a base that is high, placing our feet on the floor. We extend our arms to the sides with the dumbbells in our hands, so that our palms are facing upwards. Once we have this position, we must raise our arms until both dumbbells meet (right and left arm) always controlling the speed of ascent and descent. We can set different rhythms.

For this exercise we recommend doing sets of 15 repetitions.

3. Diamond push-ups

We will need a mat, which is ideal material to have at home or in the gym. In this exercise we are going to work other muscle groups related to the arms.

This is a variant of a conventional push-up as the placement of our hands will be in the form of a triangle (or inward) will be just below our shoulders. We can make a variant of initiation in which the separation of the hands is greater and it will help us to its accomplishment until our muscular tone is increasing and thus progressively we can join more and more the hands. Another variation is to support our knees slightly bent so that we only move our trunk.

We have to extend and contract the triceps, going up and down.

For this exercise we recommend doing sets of 15 repetitions.

4. Floor press with dumbbells

We only need dumbbells and a mat, which is perfect for alternating this exercise both at the gym and at home. If we lie on the mat face up, we only have to hold the dumbbells with our hands and placing our arms up, bend down towards our chest, extending and contracting our triceps. As always it is very important to control the speed of each ascent and descent.

Thanks to this workout, we will work all the arm muscles in general.

For this exercise we recommend doing sets of 15 repetitions.

5. Triceps extension with dumbbells

We will need a chair or a bench and some dumbbells, which, like the previous exercises, will be very easy to perform both at home and in the gym.

In this exercise, it is very important to control the speed of the repetitions, stability and choose the right weight of the dumbbell, so as not to hurt ourselves.

We are going to sit on the bench or on the chair and we are going to take a dumbbell with both hands, placing it above our head with our arms outstretched. From this point we are going to go down behind our back, bending our elbow until it almost touches our body.

As we have already mentioned, in this exercise we are going to perform more repetitions, and more controlled. (15-20 repetitions).

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