Triceps exercises for women at home and in the gym

How to pump up or tighten women’s triceps? Shoulder muscles are a rather peculiar topic. Every man who works out in the gym dreams of big biceps, and every girl dreams of elastic triceps: nature created women in such a way that the back of the arm is a “problem area” or one of those places in the female body where fat accumulates very quickly and very poorly.

The only method that can help in this is to perform triceps exercises for girls at home and in the gym while adhering to a hypocaloric diet.

It is optional to go to the gym and can at home. We classify all movements for women into triceps exercises with additional equipment and the weight of their bodies. Let’s start with activities performed at home.

A set of exercises at home

Since the triceps are responsible for compressing movements and extending the arm at the elbow joint, the most critical and essential exercise will be push-ups from the floor.

Since the shoulder girdle muscles of most girls are pretty weak, start the exercise with push-ups from the knees.

• Starting position: Lean forward to the floor. The arms are straight, shoulder-width apart, or slightly narrower, resting on the floor. The legs are at the knees, the knees rest on the floor, and the knees are above the floor.
• Bend your arms at the elbows and touch the floor with your chest, but do not lie down on the floor ultimately. Then return to the starting position as slowly and controlled as possible. During the whole movement, keep your elbows close to the body and not to the sides.

When you can lift 20 or more times, move on to more complex movements.

Shoulder-width grip push-ups

Starting position: lying down, leaning on the toes and hands. The function of the hands: the palms are pressed tightly under the shoulder joints. When bending at the elbows, the hands should touch the body. The elbows are not separated, and we do not spread our arms more comprehensively than the shoulders’ width.

Not every girl can reach this stage, but every girl who has run it will notice that her “problem” zone may become the envy of more fragile female colleagues. But let’s continue there: 20 or more repetitions in several approaches is a reason to climb higher.

Push-ups with a narrow grip

Starting position: Lean forward with your feet on your toes. Hand position: The palms are less than shoulder width apart; ideally, one hand’s fingers should overlap the other’s. At the initial stages of this variation of push—ups, we can spread the elbows apart, but our task is to press them as close to the body as possible to achieve maximum movement efficiency.

So, let’s go back to the beginning of the program. What should those girls at the very beginning of the road to triceps exercises do? Doing push-ups alone is boring, although helpful. Can you make home exercises more diverse? How to pump up the triceps at home for a girl who has something else?

Push-ups between chairs

This exercise is quite simple, and in addition to the triceps, it loads and stretches the chest wall. It is excellent even for beginners.

It is necessary to take two chairs or stools of the same height. Set them at an altitude of 40-50 centimeters (slightly wider than your shoulders).

1. The starting position is between two stools. The legs are straight. The toes rest on the floor. The arms are straight at the elbow joints. The body weight rests on the hands, and the legs take part of the weight, facilitating the exercise.
2. Bend your arms at the elbows as much as possible. Your goal should be 90 degrees, but if you don’t feel strong enough, bend your elbows as much as possible, trying to do it slowly enough. There is no need to go lower if you feel pain, the exercise should be comfortable for your joints. Also, try to spread your elbows more backward than to the sides.
3. Stretch out your arms, straightening them at the elbows.

Triceps push-ups from a chair

How else can you pump up a girl’s triceps at home? A variant with a more accentuated effect on the triceps muscle of the shoulder will be reverse push-ups from one chair, sofa, or other fixed backrest rising about 50-60 centimeters above the floor.

1. Sit on the edge of the seat back. Place your hands shoulder-width apart. Straighten your legs and put them on your heels. Transfer the weight to your hands and move the pelvis forward, above the floor.
2. Bend your arms at the elbows and press the pelvis to the floor. It would help if you only touched the base with your buttocks and did not go down and up.

Another important note: the elbows should not unbend but “look” close to the body. This triceps exercise for girls can be considered fundamental. With the help of push-ups from the floor and the described movement, you can solve how to pump up a girl’s triceps.

Side push-ups

Side push-ups will help you strengthen your triceps, back, and shoulder muscles. They are similar to regular push-ups but in a somewhat unconventional way. No equipment is required to perform this exercise.

Performing the exercise:

1. Lie on your side with one leg crossed over the other. Tighten your abdominal muscles and rest the upper part of your palm on the floor. Put your other arm around your waist;
2. Push off the floor with your upper hand;
3. Stop and lower yourself on the inhale;
4. Perform two sets of 10 reps on each side.

Horizontal triceps push-ups

The most challenging triceps exercise for women with their weight is the equivalent of the French barbell press at home.

To perform this movement, we need a chair or stool, which we press against the wall, ensuring complete immobility. In the prone position, keep your arms straight, grabbing the edge of the chair from above.

We bend our arms at the elbows in a controlled manner as if diving under a chair. The movement is as smooth and controlled as possible. If you feel yourself falling to the floor, get down on your knees, it’s better to smash them than your face. Stretching your arms at the elbows, return to the starting position.

Extension with one hand while standing

This exercise differs from the usual push-ups in that here. You will work on each hand in turn. This way of doing the activity is more effective.

Implementation of the exercise:

1. Stand up straight, feet shoulder-width apart, and take a dumbbell in each hand;
2. Bend your arms and press them to your chest;
3. Raise one arm above your head in the starting position;
4. Bend your elbow and lower your forearm back until the dumbbell touches your shoulder;
5. Slowly straighten your arm;
6. Perform two sets of 10 reps for each hand.

Triceps extensions

Twisting on the triceps is a straightforward but very effective exercise. To perform it, you can use both dumbbells and a resistance band.

How to do it:

1. Take a 5 kg dumbbell with both hands. Keep your legs shoulder-width apart. Your stomach tightened, shoulders relaxed;
2. Slowly raise your hands above your head. Slowly raise your hands above your head. Fully straighten your arms, pointing your palms to the ceiling;
3. Put your forearms behind your head and bend your elbows till your biceps contact;
4. Exhaling, return the forearms to the starting position;
5. Complete two sets of 10 rounds.

A set of exercises in the gym

Now let’s move on to triceps exercises for women in the gym. There are already many more options in the gym — starting with specialized simulators and ending with ordinary dumbbells, with which it will not be difficult for a girl to tighten her triceps. All you need is time and energy.

The French bench press or triceps extension lying down

Another variation of triceps extensions, but more complicated because triceps extensions work against gravity.

Execution:

1. Lie down on the bench. Take a dumbbell weighing 2 kg in each hand, palms facing each other, arms extended upwards;
2. Bend your elbows and direct the dumbbells to your shoulders;
3. Pause;
4. Return the forearms to the starting position;
5. Perform two sets of 10 times each.

Push-ups on the ball

A continuation of the last exercise, but you will need a ball, is a more challenging variation of push-ups because you need to keep your balance.

Exercise:

1. Put the ball in front of you;
2. Put your hands on the ball. Should place the wrists close to each other, and the arms should be fully extended;
3. Straighten your legs, keeping your toes on the floor;
4. Slowly lower yourself down until your chest touches the ball;
5. Return to the starting position;
6. Perform two sets of 10 repetitions.

Triceps extensions while standing with an expander

Stretching the triceps with an elastic band is similar to the French bench press, but here you will use an elastic band. The resistance tape will add variety to the workout and make it a little more complicated.

Performing exercises:

1. Grasp the handles of the spacer, put one foot in the middle of the spacer;
2. Raise your arms and bend at the elbows. Keep your elbows pointed forward;
3. Straighten your arms;
4. Stay in this position. Inhale and lower your forearms;
5. Perform two sets of 10 repetitions.

Sidebar with dumbbell lift

This exercise involves the triceps, pectoral muscles, back muscles, cortex, and glutes.

Exercise:

1. Take the position of the sidebar, lying on one side. Put one foot on the other. Take a dumbbell weighing 2 kg with your upper hand, and rest your other hand on the floor;
2. Lift your torso off the floor so that you are leaning on only one leg and arm;
3. Lift the dumbbell arm until it is fully extended;
4. Bring the arm back to its original position gradually;
5. Perform one approach ten times on each side.

Extensions with an expander in a horizontal tilt

This type of stretching is more complicated than those performed vertically.

Execution:

1. Grasp the handles of the expander and stand on it to lock it in place;
2. Bend slightly forward, bend your knees and stretch the expander so that your shoulders and elbows point backward in the starting position;
3. Slowly pull your forearm back until your arms;
4. Exhale and return your hands to the starting position.

The exercises described above will help you strengthen your shoulder muscles, but in conclusion, I want to remind you to remember a few details.

Push-ups with football

These push-ups are similar to classic triceps push-ups. Still, for this variation, you will need a Fitball increases the difficulty of this exercise to an advanced level and improves coordination and strength.

Performing exercises:

1. Press your hands firmly to the floor;
2. Put your feet on the football and try to keep your balance;
3. Keep your arms straight, your abdominal muscles tense, and your palms slightly less than shoulder width;
4. Make a 90-degree angle with your forearm and shoulder by bending at the elbows;
5. Take a deep breath in and gently come back to the beginning position;
6. Perform two sets of 12 times each.

Press down on the block

This exercise pumps the triceps, biceps, and shoulders.

Execution:

1. Attach a straight grip to the upper block in your gym;
2. Stand facing the handle, grasp it with a straight grip, arms and legs shoulder-width apart, elbows pressed to the body;
3. Pull the handle up to your chest. You should securely fix Your hands in the starting position;
4. As you inhale, move the grip down until it touches the place where the hips end;
5. On exhalation, return the forearms to the starting position;
6. Perform two sets of 10 repetitions.

Push-ups on the gravitron

The essence of this device is that it creates support for you when doing push-ups and pull-ups on the bar: a special platform presses on your heels or knees (depending on the design) and facilitates the exercise.

The more weight you put on this device, the less effort you’ll have to put into each push-up. Except for the support platform, the technique of push-ups on the Gravitron is fully compatible with the push-ups on the uneven bars.

Bench press with a narrow grip

This exercise works out the biceps, triceps, chest, shoulders, and core muscles.

Execution:

1. Lie down on the bench and grasp the crossbar. Arms are straight at shoulder width, palms pointing upwards;
2. Inhaling, slowly lower your forearms until the barbell touches your chest;
3. Hold this position. As you exhale, straighten your arms to the starting position;
4. Perform two sets of 10 repetitions.

Tilt thrust

Pull-ups with weights are excellent for working out the biceps, triceps, cortex, shoulder, and back muscles. You will need a horizontal bar.

How to do it:

1. Grab the crossbar. Hands shoulder-width apart, lower back not bent, back straight, knees slightly bent;
2. Lift the barbell to your chest;
3. Hold and return the barbell to the starting position. Keep your back straight throughout the exercise;
4. Perform two sets of 10 times each.