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15 Best Tricep Exercises For Women – Get Toned Arms

Medically reviewed by Dr. Jen Esquer
by
ISSA Certified Specialist in Fitness & Nutrition
15 Best Tricep Exercises For Women – Get Toned Arms Hyderabd040-395603080 November 13, 2019

Triceps are the muscles present at the back of your arms. These muscles help to extend your arm, push and pull, and add definition to your upper body (1). Many women face the problem of fat accumulation in the triceps area, which may make their upper body look bulky (2), (3). Doing a few simple tricep exercises regularly can help get rid of upper arm fat. This post lists 15 best tricep workouts or exercises you can do at home. Check them out.

Best Triceps Exercises For Women

1. Triceps Extension

Triceps Exercises - Triceps Extension Pinit

Image: Shutterstock

The triceps extension is a very simple yet fruitful exercise. You can use dumbbells or a resistance band to do this exercise.

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. Flex your elbows and lower your forearms behind your head until 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

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.

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

Triceps Exercises - Triceps Dips Pinit

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Triceps dips work on your triceps, biceps, shoulders, back, glutes, and hamstrings. This is a very effective triceps workout that can show great results if you do it regularly.

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. Keep your abs engaged.
  2. Slowly lower your body, back straight, until your elbows are at a 90-degree angle.
  3. Slowly rise to the starting position.
  4. Do 3 sets of 5 reps.

Note: Do not force yourself down to a 90-degree angle in the dip.

4. Triceps Push-Ups

Triceps Exercises - Triceps Push-Ups Pinit

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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.

How To Do Triceps Push-Ups

  1. Lie down on your stomach. Lift your body 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. Bend the arms as much as you can. Lower your chest toward the ground while keeping the shoulders in line with the elbows throughout. Pace your hands on a higher surface or lower the knees on the ground to modify.
  5. Do 2 sets of 10 reps.

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

Triceps Exercises - Ball Push-Ups Pinit

Image: Shutterstock

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

  1. Place a medicine ball in front of you.
  2. Keep your palms on the ball, with the 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. Slowly go down until your chest touches the ball.
  5. Bend the arms as much as you can tolerate. Lower your chest toward the ground while keeping the shoulders in line with the elbows throughout. Place your hands on a higher surface or lower the knees on the ground to modify.
  6. Use your strength to rise back to the starting position.
  7. Do 2 sets of 10 reps.

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 Exercises - Triceps Side Push-Ups Pinit

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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.

How To Do Triceps Side Push-Ups

  1. Lie down on one side. Place one foot on the other. Keep your abs engaged and the top arm’s palm flat on the floor. Wrap the other arm around your waist.
  2. Use the top arm to push your upper body up until 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

Triceps Exercises - One-Arm Press Pinit

Image: Shutterstock

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

  1. Stand with your feet shoulder-width apart and hold the weights in both 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 until the dumbbell touches your shoulder. Your little finger must face the ceiling.
  5. Slowly bring your forearm up until your hand is fully extended.
  6. Do 2 sets of 10 reps for both the arms.

8. One-Arm Kickback

Triceps Exercises - One-Arm Kickback Pinit

Image: Shutterstock

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

  1. Place 10-pound dumbbells on either side of a bench.
  2. Keep one knee on the bench and bend. 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

Triceps Press With Resistance Band Pinit

Image: Shutterstock

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

  1. Hold the ends of a resistance band and keep your feet in the middle of the band.
  2. 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

Triceps Exercises - Bent Over Row Pinit

Image: Shutterstock

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

  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 the barbell up 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

Triceps Exercises - Side Plank With Dumbbell Raise Pinit

Image: Shutterstock

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

  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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The close grip bench press helps work your triceps, biceps, chest, shoulders, and core.

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 until the barbell touches your chest. Inhale as you do so.
  3. Pause for a moment. Exhale and raise your arms and bring them back to the starting position.
  4. Do 2 sets of 10 reps.

13. Reverse Grip Triceps Pushdown

Triceps Exercises - Reverse Grip Triceps Pushdown Pinit

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The reverse grip triceps pushdown also helps to tone the triceps, biceps, and shoulders.

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. Inhale and bring the straight attachment down until 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

Triceps Exercises - Stability Ball Push-Up Pinit

Image: Shutterstock

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

  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. If you want to reduce the strain on your core, place your shin and knees on the stability ball.
  3. Keep your arms extended, core engaged, and palms a little closer than shoulder-width.
  4. Flex your elbows and go down until your upper arms are at 90 degrees with your forearms. Lower the body as much as you can tolerate.
  5. Inhale and slowly rise to the starting position.
  6. Do 2 sets of 12 reps.

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

Triceps Exercises - Triceps Horizontal Press With Resistance Band Pinit

Image: Shutterstock

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

  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 until your shoulders, elbows facing backward. This is your starting position.
  3. 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 of 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 torso against injury as well as improve flexibility, posture, and joint mobility.
  3. It improves circulation and relieves stress.
  4. Working out your triceps makes your entire body more active.

Conclusion

Triceps exercises are extremely helpful for shedding fat from the back of your arms. Include these tricep exercises in your workout routine at least 2-3 times a week. Also, eat healthy and do cardio and strength training on alternate days. Take care!

Frequently Asked Questions

Can you work your triceps every day?

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 strength training), adherence to the plan, current body fat percent, tricep fat percent, age, and genetics. But nothing beats perseverance, so keep working at it!

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Charushila Biswas

Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.