Hello Ladies! Training for a summer fit body? Have you been confused about your arm muscles? Read on to get that clarity!
Biceps are the most commonly heard muscles in the body. Everyone who trains has exercised their biceps, the muscles in your upper arm. But often little attention is paid to the triceps during training.
Triceps are those muscles present in the back of your upper arms, the ones that would flap when you clap! They are not very tricky to place and play a crucial role in powering your arm for performing heavy functions.
Training of triceps is essential to build a god upper body and to get the proper arm strength that you are looking for. Without it, exercise and training could be said to be incomplete.
If you are looking for a place to learn how to tone your arms, you have come to the right place.
So here are 15 best triceps exercises for women divided into categories based on the equipment used!
Tricep Exercises Using Weights
1. One Arm Press
This exercise not only helps you to activate the triceps but also places importance on the effectiveness of each arm as you do this exercise alternatively. So, there is lesser stress over-all but with increased efficiency.
This exercise is recommended with weights(dumbells) but to be on the safer side, if you have not exercised regularly in the past it would be better to start off with no weights or least kilograms of weights available.
Also, be careful to not make jerky movements as that could lead to injuries.
2. Side plank with Dumbbell Raises
Side planks are usually meant to be to exercise the glutes, legs and the core, right?
But when paired with arm-raises, they can be an awesome and wholesome set of exercise, which activates most of the major muscles.
All you got to do is to get a set of weights(dumbells) you are comfortable with and raise your arm in a smooth in a vertical fashion to power through it. Make sure that your other arm remains firm on the ground, palm facing downwards.
3. Skull Crushers
Do not fear ladies, it is not as scary as it sounds!
All you have to do is stretch your arms with weights in each hand in front of your chest to their full length from the shoulder. Sounds quite simple, right?
Here comes the tricky part. You would also have to defy gravity to get through with this one. Didn’t get it?
You have to do this lying down! Because of this you actually work your triceps more than you realize without making any complicated or unfamiliar movement.
Simply lie down on the bench and get to it!
4. Tricep Extensions
Probably one of the simplest yet effective exercises, tricep extensions essentially involve just one movement or step.
All you got to do is hold a heavier dumbbell with both hands over your heads while standing upright and take it to the back of your head till your hands touch your biceps.
Remember to keep your core engaged and palms facing upwards. It is recommended to start with a 10-pound weight and then gradually increase it as you exercise regularly.
5. Bent-Over Row
This one is another one of those exercises that are all-encompassing and complex exercises. It activates not only your triceps but your biceps, back, and core as well.
You would need a barbell to do this one. All you need to do is bend slightly forward with your core and thighs braced. Keep your arms (which are to be carrying the barbell) in front of you with your elbows bent at a right angle.
Pull up to your chest and then back down so that the barbell almost rests on your thighs. Remain very careful and be sure to not proceed if you feel the pain of any sorts in your biceps or core.
6. Tricep Kickback
Take a dumbbell in each hand and face your wrist inwards, keeping your feet shoulder-width apart and bending your knees slightly. Bend your back forward until it almost forms a right angle. Bring the dumbbells at the sides of your chest.
Exhale and stretch your hands to your back horizontally so that shoulder bones are squeezed together. Inhale and get back to the starting position.
It is advisable to rest for a while after each set so as to reduce the risk for any soreness or something more serious like a ligament tear.
Tricep Exercises Using Resistance Bands/Pulleys
7. Tricep Press
It is quite similar to Skull Crushers. All you have to do is use a resistance band instead. Make sure that the band is set firmly below your feet before you start.
As the band is tighter and pulls your hands downwards, you have to put in extra efforts when lifting your hands towards your shoulder.
Remember to keep your elbows pointing outwards.
8. Reverse Grip Triceps Push-Down
This one also helps in the toning of beeps, core, and shoulders. Add a straightener bar to the high pulley at the gym and pull it up till your chest.
The main step is to bring it down till your whole arm has straightened out. Stretch your arms only slightly and get back to the first position.
9. Tricep Horizontal Press
Similar to a vertical press, it includes similar movements of your thigh muscles and arms. The only thing that makes it harder than the regular exercise is the pressure that is created by the resistance band.
On doing the regularly it is almost certain to show the fastest results. It is also a good way to let off steam when in a stressful situation. Doing too many reps at the beginning itself can result in some pains, hence, try to control yourself in the start and keep the reps to a minimum.
Tricep Exercises Using Stability Balls
10. Stability Ball Push Up
It is quite similar to a normal triceps push up. The added medicine ball not only increases the bar of this exercise but also adds an element of fun to it.
After a certain period of exercising on the stability ball, you would realize that your balance has improved leaps and bounds.
Make sure to keep yourself firm and maintain balance on the ball at all times carefully as you would rise to quite a height and it can result in injuries if you are not firm enough. Don’t forget to have fun with this one though!
11. Upper Ball Push-ups
This one can be thought to be just opposite to Stability ball push-ups as in this one it would be your palms that would be completely rested on the ball.
This one can seem a lot more tricky because of the fact that your whole body has to be balanced in your hands and activates a lot of the muscles in your core and back.
Flex your legs and core enough to provide support to your hands. Else, this could also lead to an injury. Remember to dip till your chest touches the ball.
Tricep Exercises Without Equipment
12. Tricep Dips
Most commonly heard of exercise for the triceps, it is quite simple and can be done almost anywhere. All you need is a slightly elevated structure/platform and loads of determination to get into shape!
It acts on your biceps, triceps, shoulders, glutes, back, and hamstrings. This is one of the rare exercises which are simple yet comprehensive. Remember to keep a distance of at least a foot between the platform and your back.
13. Triceps Push-Ups
These are very much like normal push-ups the only difference being that these exercises your core, quads, hamstrings, biceps, shoulders, and back along with your triceps.
It is important to keep your hands next to your chest and your legs shoulder-width apart. Be careful to dip down until your chest almost touches the floor. If done regularly it is sure to show results.
14. Triceps Side Push-Ups
Along with your triceps, they also help in the toning of your back as well as your shoulder muscles. Remember to keep your abs engaged and to not to treat this as a traditional pushup.
Lie down on either of your sides with one leg over the other. You can bend your knees slightly too for better stability.
15. Diamond Pushups
These ones sound so rich itself, right? ;p
Being extremely similar to other pushups, these differ in the way the hands are positioned while doing the exercise.
As the name suggests, you have to keep your thumbs and index finger together in such a manner that two form a diamond in front of your chest.
The angle, thus, formed largely helps in providing an extra strain on your triceps which accelerates the process of their development.
It is essential to keep in my mind that the above-listed exercises are extremely strenuous and require some amount of fitness to be performed. So it is definitely advisable to not dive right into these exercises and start with a lighter fitness regime if you are not already training.
It is common knowledge that diet and exercise go hand in hand. You can not expect any of these exercises to work unless you monitor and change your food intake accordingly.
Lastly, it is important to remain motivated at all times. It may feel at times that you have reached your saturation point but it is in these situations important to remind yourself of the goal you have set for yourself.
Should you Train your Biceps and Triceps Together?
The answer is, yes. It is important to note here that your triceps are a part of a different muscle group than your biceps. The biceps are generally more useful in activities which involve bending of your elbows like picking things up or pulling things through. But your triceps come in use when stretching of your elbows is required like bring things down or turning things around.
According to recent research in health studies, biceps and triceps can be exercised the same day and in fact in the same workout. All you need to do is to have proper knowledge of what you are doing so as to avoid injuries.
In fact, it is recommended that you vary the muscle group you plan on exercising every day so that you do not end up putting pressure on one muscle group two days in a row.
As we always have implied, I would like to add it in this article as well that it is extremely important to have a healthy body image. You just need to feel beautiful in the shape that you are in. You need to meet your standard of beauty. If getting fitter makes you feel stronger and better, go for it!