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Top 15 Triceps Exercises For Women

by
ISSA Certified Specialist in Fitness & Nutrition
Top 15 Triceps Exercises For Women October 24, 2017

Triceps are the muscles present at the back of your arms. This muscle helps to extend your arm, push, pull, and adds definition to your upper body. But most of us do not realize how important it is to keep the triceps in shape until we raise our hands and clap! Call it batwings or flabby arms, it is definitely not flattering and you need to get rid of it right away. Plus, training your arms will not make you muscular like men. Men produce a lot more testosterone than women, which drives muscle growth. So, pick up those dumbbells, burn the flab, and tone your arms. Do these 15 triceps exercises for women to pull off a sleeveless garment and a sweater with equal confidence and grace. Let’s begin.

Best Triceps Exercises For Women

1. Triceps Extension

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Triceps extension is a very simple yet fruitful exercise. You can use dumbbells or a resistance band to do this exercise. Here are the steps.

How To Do Triceps Extension?

  1. Hold a 10-pound dumbbell with both your hands. Your feet should be shoulder-width apart, abs engaged, and shoulders relaxed.
  2. Slowly raise your hands above your head. Extend your arms fully, with the palms facing the ceiling.
  3. Now, flex your elbows and lower your forearms behind your head till they touch your biceps.
  4. Exhale, and bring your forearm back to the starting position.
  5. Do 2 sets of 10 reps.

2. Skull Crushers Or Lying Triceps Extension

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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. Let’s find out how to do it correctly.

How To Do Skull Crushers Or Lying Triceps Extension?

  1. Lie on a bench. Hold a 5-pound dumbbell in each hand, with the palms facing each other, and the arms extended up.
  2. Flex your elbows and bring the dumbbells down towards your shoulders.
  3. Pause for a moment.
  4. Bring your forearms back to the starting position.
  5. Do 2 sets of 10 reps to feel the burn.

3. Triceps Dips

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Triceps dips work on your triceps, biceps, shoulders, back, glutes, and hamstrings. This is a very effective triceps workout at home that can show great results if you do it regularly. Here’s how to do triceps dips correctly.

How To Do Triceps Dips?

  1. Stand in front of a bench. Lower your body, hold the bench by placing your hands behind. Ensure your fists are facing forward and the legs are extended. Support your body with your heels and keep your abs engaged.
  2. Now, slowly lower your body, back straight, till your elbows are at a 90-degree angle.
  3. Slowly rise to the starting position.
  4. Do 3 sets of 5 reps.

4. Triceps Push-Ups

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Quite similar to normal push-ups, triceps push-ups help to work your triceps, core, quads, hamstrings, biceps, shoulders, and back. Here are the steps.

How To Do Triceps Push-Ups?

  1. Lie down on your stomach. Lift your body up by supporting it with your toes and palms. Keep your palms closer than the normal shoulder-width distance.
  2. Lower yourself until your chest touches the floor. Inhale as you do so.
  3. Pause for a moment and raise your body back to the starting position.
  4. Do 2 sets of 10 reps.

5. Ball Push-Ups

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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. Here’s how you should do this exercise.

How To Do Ball Push-Ups?

  1. Place a medicine ball in front of you.
  2. Keep your palms on the ball, fingers facing out. The palms must be close to one another, and arms fully extended.
  3. Keep your legs straight and extended. Support your lower body by flexing your toes and touching the floor with them.
  4. Now, slowly go down until your chest touches the ball.
  5. Use your strength to rise back to the starting position.
  6. Do 2 sets of 10 reps.

6. Triceps Side Push-Ups

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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. Here’s how you should do it.

How To Do Triceps Side Push-Ups?

  1. Lie down on one side. Place one foot on the other. Keep your abs engaged, and your top arm’s palm flat on the floor. Wrap the other arm around your waist.
  2. Now, use your top arm to push your upper body up till it is fully extended.
  3. Pause for a moment and then lower your body. Inhale as you do so.
  4. Repeat 2 sets of 10 reps on each side.

7. One-Arm Press

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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. Here’s how you should do it.

How To Do The One-Arm Press?

  1. Stand with your feet shoulder-width apart and hold the weights in both the hands.
  2. Flex both your arms and bring them close to your chest.
  3. Raise one arm straight above your head. This is your starting position.
  4. Flex your elbow and lower your forearm behind till the dumbbell touches your shoulder. Your little finger must face the ceiling.
  5. Slowly bring your forearm up till your hand is fully extended.
  6. Do 2 sets of 10 reps for both the arms.

8. One-Arm Kickback

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This is similar to the one-arm triceps exercise, but it also works on your shoulders, back, and biceps. Here’s how you must do this exercise.

How To Do One-Arm Kickback?

  1. Place 10-pound dumbbells on either side of a bench.
  2. Keep one knee on the bench and bend down. Keep your body parallel to the ground, and support it by placing one palm on the bench and the other leg on the ground, with the knee slightly bent.
  3. Pick up the dumbbell, keep your upper arm close to your body and at a 90-degree angle with the forearm. Point the forearm downward.
  4. Exhale and extend your forearm backward.
  5. Pause for a moment, inhale, and bring your forearm back to the starting position.
  6. Do 3 sets of 10 reps.

9. Triceps Press With Resistance Band

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Triceps press with resistance band is similar to skull crushers, but here, you will use a resistance band. This makes it more fun as well as a tad difficult. Here’s how you should do it.

How To Do Triceps Vertical Press With A Resistance Band?

  1. Hold the ends of a resistance band and keep your feet in the middle of the resistance band.
  2. Now, pull the handles of the resistance band over your shoulders. Make sure your elbows are pointing forward.
  3. Pull your forearms up until your hands are fully extended.
  4. Pause for a moment. Inhale and lower your forearms back to the starting position.
  5. Do 2 sets of 10 reps.

10. Bent Over Row

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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. Here are the steps you should follow to do this exercise.

How To Do Bent Over Row?

  1. Grab a barbell. Keep your hands shoulder-width apart and bend your waist. Your back should be straight, and knees slightly bent.
  2. Keeping your core engaged, pull up the barbell to your chest.
  3. Pause for a moment and lower it back to the starting position. Keep your core engaged and back straight throughout.
  4. Do 2 sets of 10 reps.

11. Side Plank With Dumbbell Raise

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Side plank with dumbbell raise is a fun exercise that works on your triceps, chest, back, core, and glutes. Here’s how you should do it.

How To Do Plank With Dumbbell Raise?

  1. Assume the side plank position by lying on one side. Keep one foot on the other. Grab a 5-pound weight with the top hand, and keep the other hand on the floor. Make sure your palm is flat on the floor.
  2. Lift your body up so that only one foot and arm are on the ground.
  3. Raise your top hand and extend it straight up.
  4. Slowly bring your top hand down to the starting position.
  5. Do 1 set of 10 reps on each side.

12. Close Grip Bench Press

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Close grip bench press helps work your triceps, biceps, chest, shoulders, and core. Here’s how you should do this exercise.

How To Do Close Grip Bench Press?

  1. Lie down on a bench and grab hold of a barbell. Keep your hands shoulder-width apart, arms extended, and palms facing upward.
  2. Slowly lower your forearm till the barbell touches your chest. Inhale as you do so.
  3. Pause for a moment. Exhale and raise your arms up and bring them back to the starting position.
  4. Do 2 sets of 10 reps.

13. Reverse Grip Triceps Pushdown

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Reverse grip triceps pushdown also helps to tone the triceps, biceps, and shoulders. Here’s how you should do this exercise.

How To Do Reverse Grip Triceps Pushdown?

  1. Attach a straight bar on a high pulley in your gym.
  2. Face the bar and hold it with your palms facing upward, arms and feet shoulder-width apart, and elbows close to your body.
  3. Pull the straight attachment down to your chest. Keep your upper arms stationary. This is the starting position.
  4. Now, inhale and bring the straight attachment down till it is near the point where your hips end.
  5. Exhale and bring your forearms back up to the starting position.
  6. Do 2 sets of 10 reps.

14. Stability Ball Push-Up

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This is similar to 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. Here’s how you should do this exercise.

How To Do Stability Ball Push-Up?

  1. Support your upper body by placing your palms flat on the ground.
  2. Keep your toes on a medicine ball and balance your body.
  3. Keep your arms extended, core engaged, and palms a little closer than shoulder-width.
  4. Flex your elbows and go down till your upper arms are at 90 degrees with your forearms.
  5. Inhale and slowly rise to the starting position.
  6. Do 2 sets of 12 reps.

15. Triceps Horizontal Press With Resistance Band

Image: Shutterstock

Triceps horizontal press with resistance band is similar to the vertical press, but this is a little more challenging. Here’s how you should do it.

How To Do Triceps Horizontal Press With Resistance Band?

  1. Hold the ends of a resistance band and step on it to keep it stationary.
  2. Bend a little forward, flex your knees, and pull the resistance band till your shoulders, elbows facing backward. This is your starting position.
  3. Now, slowly move your forearms backward until your arms are fully extended.
  4. Exhale and bring them back to the starting position.

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 sleep to help the muscles rebuild and repair.

Here’s how you can benefit by performing triceps exercises.

Triceps Exercise Benefits

  1. Doing triceps workouts on a regular basis increases your strength and keeps weakness at bay.
  2. Regular stretching of the muscles involved in triceps exercises will protect your entire torso against injury as well as improve flexibility, posture, and joint mobility.
  3. Improves circulation and relieves stress.
  4. Working out your triceps makes your entire body more active.

There you go – top 15 triceps exercises that will help you get toned and beautiful arms. Now, you no longer need to worry about wearing sleeveless dresses. Go ahead and flaunt those arms confidently. Get started today! Good luck.

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Charushila is an ISSA Certified Specialist in Fitness & Nutrition and a full-time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater-turned-fitness enthusiast, Charushila likes to share her knowledge and experience with the world. When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.
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