Triceps exercises for women: 5 moves to tone your arms

11 April 2019

Fitness

It’s always a confidence boost to have toned arms, but when it comes the season for sleeveless styles and bare arms, you’ll be extra thankful for committing to those triceps exercises. To wave flabby arms good-bye, you can strengthen your arms by doing simple moves just 2-3 times a week. Follow this guide to learn the most effective and best triceps exercises for women.

Triceps exercises for women

Before starting with any exercises, remember to begin with a warm up and stretching session. For each move, keep your abs engaged to support your upper body and protect your back. For any exercises that require weights, the general rule of thumb is that you want to do more reps with less weight to tone, and fewer reps with more weight to build.

1. Triceps Push-Ups

You Need: Yoga Mat

Step 1: Begin by lying flat on the floor, stomach down, with your toes to the floor. To modify: Alter your base from your hands and toes to your hands and knees.

Step 2: Keep your palms slightly further in than shoulder-width distance.

Step 3: Inhale, bend your arms and lower yourself until your chest makes contact with the ground.

Step 4: Maintain this position for a moment, then come back to starting position.

Step 5: Complete subsequent reps starting from step 3.

2. Bench Dips

You Need: 2 Benches

Step 1: First, position two benches or flat, stable, and raised surfaces several feet apart.

Step 2: Sit on the floor between the two benches, placing your feet on top of the bench in front of you with legs fully extended.

Step 3: Position your hands slightly wider than shoulder width on the bench behind you so that your fingers are over the edge of the bench, grasping it and your elbows are bent.

Step 4: Raise your hips so that your butt is no longer in contact with the floor.

Step 5: While maintaining an upright torso, extend at your elbows to raise your body.

Step 6: Bend at your elbows, lowering your body while still keeping your butt off the floor.

Step 7: Complete subsequent reps starting from step 5.

3. Assisted Forearm Push-Ups

You Need: Yoga Mat

Step 1: Begin by lying flat on the floor, stomach down, with your knees fully extended.

Step 2: Bend your arms and position your elbows directly beneath your shoulders, supporting yourself with your forearms.

Step 3: Clench your fists and raise yourself up until your only points of contact with the ground are your toes, knees, elbows, forearms, and wrists.

Step 4: Maintaining a flat back, squeeze your abs and glutes.

Step 5: While continuing to squeeze, place both palms on the ground and begin to push yourself upwards while extending your elbows and knees.

Step 6: Lower your body so that you can transition back to supporting yourself on your forearms.

Step 7: Complete subsequent reps starting from step 3.

4. Standing Triceps Extension

You Need: Dumbbell

Step 1: Begin by standing up straight with your feet shoulder-width apart and holding a dumbbell with both hands.

Step 2: Slowly bring the dumbbell to center, resting the bulk of it weighted in your palms with your thumbs wrapped around it.

Step 3: Engage your core and slowly lift the dumbbell over your head, extending your arms fully with your palms facing up. This is your starting position.

Step 4: Inhale, keep your arms close to your head with elbows in, and bend your arms behind your arm until your forearms touch your biceps.

Step 5: Breathe out and come back to your starting position.

Step 6: Complete subsequent reps.

5. Side Triceps Push-Ups

You Need: Yoga Mat

Step 1: Begin by lying down on one side on your yoga mat.

Step 2: Place one foot on the other and place your top arm’s palm flat on the mat. Your other arm will wrap around your waist.

Step 3: Engage your abs and using your top arm, push your upper body up until it is fully extended. It is important to not use your legs or hips to help push yourself up.

Step 4: Hold this position for a moment, inhale, and lower your body.

Step 5: Complete subsequent reps starting from step 3.

So there you have it, 5 of the best exercises to tone triceps for women. If you stay consistent with these exercises a few months before the season for bare arms, you’ll feel all the more confident in sleeveless tops and in your body overall. Even if you just include the Standing Triceps Extension, which is perhaps the best exercise for flabby triceps, you will notice a difference. An added bonus is that since your abs are engaged in all of these triceps exercises, your abs will feel strengthened, as well!

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