Triceps exercises for women, how to pump up a girl’s triceps

What kind of muscle is this and is it worth training?

The triceps is located on the back of the shoulder and extends towards the elbow. It consists of the lateral, long and medial heads and performs important functions, namely, it is responsible for the flexion and extension movements of the upper limbs. Although in ordinary life we ​​quite often extend and bend our arms, this is not enough to fully work out the muscles, which explains the benefits of training.

Is it worth pumping up triceps for a representative of the fair sex? Yes, and there are several reasons. The first is a harmonious, proportional, relief and attractive body. If you regularly exercise and pay attention only to problem areas, then other areas may not look so beautiful and developed.

The second reason is to reduce the volume of the shoulders and eliminate sagging in this area. With overeating and a sedentary lifestyle, fat cells are deposited on the arms, especially in the upper parts on the back. These areas are practically not used when performing everyday women's duties, so some girls and women do not look as they would like.

The third reason is building muscle mass. Yes, yes, naturally thin girls dream of a beautiful sexy body, and overly thin arms sometimes spoil their appearance. Regular exercises will help make your shoulders more prominent and feminine.

Features of triceps training for women

In women, the triceps are quite often a problem area. In general, a woman can do the same exercises as a man, but there are a few things to consider when designing a workout:

• Intense strength training is prohibited during the menstrual phase of a woman’s cycle, as it can disrupt the course of the ovarian-menstrual cycle;
• Women are more motivated, and can “drive” themselves into a deep state of fatigue during strength loads, which in no way will have a positive effect on their health;
• The female body tends to accumulate “in reserve”, therefore it is more difficult for a woman to burn fat while gaining muscle mass and she needs more training time for this;
• Low content of the “strength” hormone testosterone, which significantly affects the effectiveness of strength exercises on the definition of female muscles;
• The number of muscle fibers in women is smaller than in men, so the number of repetitions and sets of exercises should be greater than in men, but at the same time the amount of weight required is significantly reduced.

But, nevertheless, women also represent a high level of competition in the international sports arena in strength exercises. Therefore, it is possible to achieve results, you just need to take into account the listed features, which will allow you to build an effective training for female individuals, and of course, systematicity is important. Without this result you cannot achieve!

How to work triceps?

How can a woman quickly build up her triceps? First, let's look at the general training rules, the observance of which will allow you to achieve excellent results:

• Don't expect quick results. The result will be noticeable after at least 1.5 months of regular training. For representatives of the fairer sex who are overweight, it takes longer to achieve the desired effect - 2-3 months. And for those with a thin build or slender figure, the triceps can take shape after just a few weeks.
• It is important to use all three heads of the muscle during training, otherwise there will be no visible effect. To do this, you should perform different exercises: presses, extensions, push-ups, lifts with dumbbells.
• Increase the load gradually so as not to injure muscle fibers and suffer from pain. If you are using additional weights, start with a small, comfortable weight, then gradually increase it. The same goes for the number of repetitions. For unprepared girls, 10-15 times will be enough to start with, then go up to 20. Then you can do two approaches, then three. But in any case, do not train to the point of exhaustion: you should feel pleasant fatigue and slight tension in the muscles.
• Do not try to exercise every day; the optimal frequency of training is two or maximum three times a week. If you maintain such intervals, the muscles will have time to recover from stress and will begin to take on the desired shape rather than deplete.
• Work other muscles of the upper extremities to make your arms look harmonious.

What are the most effective triceps exercises?

Let us repeat: almost all exercises that involve extending the arms are suitable for training the triceps. Conventionally, they can be divided into two types: isolated (they work the muscles only in this area) and functional (they use several muscle groups at once). Which ones are considered the most effective triceps exercises? “It is a mistake to believe that isolation is the best choice for arm muscles,” comments Alexander Voronov. - Triceps, like other muscles, are best trained by basic exercises, in particular, close-grip bench press and dips. For athletes with less than 1 year of experience, it is optimal not to use isolation exercises at all.”

There is another opinion. “If we are talking about a specific muscle and some visual component, of course, isolated work, exercises aimed specifically at this area are better suited. And if we are talking about using this muscle in life, then it is better to work it out as part of functional training,” says Ruslan Panov.

To summarize the words of the experts, we note: when choosing triceps exercises, start from your own goals. Change the ratio of basic and isolated exercises in your training, depending on what is more important - volume or functionality - for you.

Exercise options

Now let's look at the best exercises aimed at working the triceps:

1. Narrow grip push-ups. First, get on all fours and place your hands on the floor so that the distance between them is slightly less than shoulder width. Straighten your legs so that your body forms a straight line. Begin to inhale slowly and deeply and at the same time lower your body, bending your arms. Exhale, quickly rise and return to the original position. Perform 15 repetitions. If you have not done push-ups before, you can do the exercise with your knees bent to reduce the load.
2. Push-ups from a chair or bench. You will need a high enough support to perform reverse push-ups. Stand with your back to it, sit on the edge, rest your slightly bent legs on the floor in front of you and move your body weight onto your hands, removing your buttocks from the bench. As you take a deep breath, sit down, bending your elbows and shifting your body weight to your upper limbs so that your lower limbs remain as relaxed as possible. Perform at least 15 repetitions. To make the exercise more difficult, you can place your feet on an elevated platform, such as a stool or chair.
3. Arm extension with one heavy dumbbell. Its weight depends on your level of physical fitness, but it should be at least 3-4 kilograms, because you will be holding the weight with two limbs at once. Take the projectile in your hands and grasp it securely to avoid accidental slipping. As you inhale, lower your hands with the dumbbell behind your head so that your forearms touch your shoulders, but the latter remain practically motionless. That is, there is no need to strive to lower the projectile as low as possible: ideally, it touches the upper back or even remains behind the head. Next, exhale and slowly raise your arms with the weights up. Perform 15-20 repetitions in one approach. Instead of a weight, you can use an expander fixed behind your back on the floor with your feet.
4. Alternately extending the arms. Stand or sit on a chair so that your back is straight. Take a dumbbell in one hand, support the first limb in the shoulder area with the other. Inhale, bend the involved arm, moving it behind your back, until the triceps muscles are stretched to the maximum. Do not linger at the end point and, as you exhale, extend your arm and lift it up. For each limb, perform this exercise 10-15 times.
5. Training with bending limb extensions is effective. You will need a bench or a stable chair (stool) with a wide seat. Place your left leg bent at the knee and your left arm straight on the support. With your right foot on the floor, take a dumbbell in your right hand and lower it down. While inhaling deeply, bend the working limb, bringing the shoulder to the chest, fully straighten the arm, bend and lower again, returning to the starting position. Perform 10 repetitions on each side.
6. Dumbbell bench press. Lie down on a bench or floor and pick up one large dumbbell or two small ones. Straighten your limbs, stretch them in front of you above your chest. As you exhale, bend your elbows and bring the weight closer to your head at eye level. Exhale, return to the original position. Repeat the exercise at least 10-15 times.
7. A barbell press with a medium grip, shoulder-width apart, is useful. When lowering, place your shoulders along the body, elbows pressed to the body. Raise the projectile quickly.

Exercise competently and regularly, and soon you will notice the result in the form of beautiful and sculpted triceps.

Triceps training program. Workout 1

Lying dumbbell extensions (pronated grip)

• 3 approaches

  10 reps

• Body part: Triceps Equipment: Dumbbells

Triceps extension down on a block using a rope handle

• 3 approaches

  10 reps

• Body Part: Triceps Equipment: Block

Dumbbell back extension

• 3 approaches

  10 reps

• Body part: Triceps Equipment: Dumbbells

Extension of arms from behind the head on the lower block

• 3 approaches

  10 reps

• Body Part: Triceps Equipment: Block

* — The service is in beta testing

https://youtu.be/BQhxUEq1dWM

How to build triceps muscles in the gym

1. French press. One of the most effective exercises for developing triceps muscles is barbell extension. Depending on where you lower the bar will determine which muscle group you will be working. When it is lowered to the forehead, the medial and lateral heads of the triceps work. When lowered behind the head, the head is long.
2. Using a bench. We place our heels on the bench, and our hands on another bench, also high. After this, using the triceps, we lower ourselves up, and then rise up. A primitive, simple exercise, but it gives your muscles a certain intelligence that allows them to work the way you want.
3. Bars. When working on the uneven bars, you must perform this exercise correctly. It is more static, tense. The entire body should lower: butt, back, abs, legs. Your shoulders drop towards your hands. To properly pump up your triceps, you need to press your elbows as close to your body as possible.
4. Cable trainer. It is necessary to firmly grasp the rod with both palms with an upward grip. The elbows should be well pressed to the body and motionless. Please note that you cannot move your body so as not to press down on the rod due to your weight. Holding it firmly with your hands, lower it down as much as possible until your arms are completely straightened. Stay in this position and feel all the tension. Then return the cable to its original position.

When working on your muscles, remember that you need to pump both triceps and biceps. Since the triceps is an extensor muscle, and the biceps is a flexor. And for a more beautiful definition of your body, they both must be trained.

To perform all triceps exercises correctly, you must control the technique of performing them, that is, do not rush. Due to this, you will feel constant tension in your muscles and their contraction. To build them up as quickly as possible, you should work out hard and intensively. Perform triceps exercises once a week. This will be enough to maintain shape.

From the above exercises, you can create a program consisting of a series of two series - this is a combination of different complexes affecting the same muscle group and perform them until the muscles are completely tired. For more correct preparation, it is better to consult a specialist in the gym. In addition, he will also monitor the correctness of the exercises you perform and, if anything, correct mistakes. At home, watch videos to pump up your triceps. This will make your training easier and increase your self-confidence.

How to pump up triceps at home

At home, the triceps swing well when doing push-ups.

Your arms should be parallel to your shoulders, with your fingers pointing forward. We begin the exercise by controlling the movements of the elbows. With this arrangement of the arms, they should go parallel to the body, as close to it as possible. Then we place our hands slightly wider than our shoulders and do push-ups, keeping the body straight, without bending. In this position, the elbows go to the side. We make the lunge on the arms as wide as possible, so the load is also distributed on the chest. We repeat 5 times and again return to the middle lunge, then to the lunge of the arms parallel to the shoulders. We complete the series of exercises with the narrowest lunge. To do this, we cross our fingers with each other

Please note that in order to pump up the triceps in this exercise, you need to move your elbows along the body. Only then will it be pumped correctly and effectively.

How to pump up your triceps with dumbbells, concentrated arm extension with a dumbbell in an inclined position

This exercise makes it possible to create muscle relief and pump up triceps for girls and guys. Two to three basic sets of eight to fifteen repetitions are performed.

To do this, you need to stand sideways to the bench and rest your left palm on it. The right foot should be placed slightly behind to keep the body horizontal. Take the dumbbell with a standard grip and bend the limb until a right angle is obtained.

Next, you need to draw more air into your lungs and fix your breathing, tense your muscles, and straighten your arm. In this case, you need to release the air from the lungs and intensively tense the muscle. The above exercise is done as smoothly as possible. After completing all the repetitions for one arm, you need to start training the other arm.

How to pump up your triceps at home

Triceps is the triceps muscle of the shoulder that performs the function of extension. This muscle is effectively contoured if well pumped. In addition, without basic triceps exercises at home, it can weaken and even sag, becoming jelly-like in appearance and touch. This is especially noticeable when you raise your hand up. To avoid such troubles, training is necessary.

How quickly a person’s triceps will pump up depends on many factors, including the frequency of training, the body’s endurance and the desire to achieve results.

The triceps itself

Basic exercises for triceps

Learn about fitness, losing weight and gaining muscle mass...

The simplest “classic” method, proven over the years, is push-ups. But for them to be truly effective, it is better to place your hands as close to each other in the starting position. Ideally, one palm rests on the other, but for a person who is not used to training, it is better not to do this right away.

For men and trained girls, you can do push-ups like this:

• Only the toes and palms touch the floor;
• The body is always in the air, moving up and down;
• The chin touches the floor while lowering the body.

Classic push-ups

The good thing about doing exercises at home is that you can do them at any time and absolutely free.

Readers found these materials useful:

• Basic exercises for pumping up triceps in the gym
• A set of effective exercises for pumping up a girl’s arms

To successfully pump up your triceps while lying down, you need to use dumbbells. They can be solid or collapsible. For ease of transportation and the ability to correct the weight of the dumbbell, it is better to use the latter option.

https://youtu.be/dTjKx26AvOc

As a lounger for exercise at home you can use:

• sports bench;
• sunbed;
• narrow bed;
• a narrow ordinary bench;
• several stools or chairs placed in a row.

Presses can be performed in different ways. There are several options for exercises with dumbbells while lying down.

Also study on Triceps Block Rack in addition to the current article.

This material will be perfectly complemented by the following publications:

• Training biceps and triceps in one day
• Doing push-ups to pump up your triceps

1. Starting position – lying on your back, on a bench. Ideally, the width of the bench should be equal to the width of the back or be greater by a maximum of 2-3 cm. Hold the dumbbells with your palms, raise your arms up, then bend and straighten your arms at the elbows up and down.

Working with dumbbells while lying down

1. The starting position is the same as in the first exercise. Only now you need to spread your arms to the sides and connect them together at the top with dumbbells. Adduction and abduction are the main movements performed in this exercise. Moreover, here not only the triceps, but also the chest muscles are involved in the work.

Regular training is the basis of everything

It is better to start training little by little, without immediately giving the maximum load. Otherwise, muscle pain due to excessive accumulation of lactic acid is inevitable. You should listen to your feelings and do nothing through force or pain.

Muscle work during dumbbell presses

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Triceps muscles: a short course in anatomy

The triceps consists of three muscle heads: the lateral (external) starts from the back bone of the shoulder and extends to the elbow joint. The long (inner) head of the triceps muscle is attached just below the shoulder, at the base of the scapula and extends to the elbow joint. And the short head (middle) is located between the other two, starts from the humerus, but is attached much higher than the rest.

Thus, to give the triceps an athletic shape and tone, you need to perform exercises that involve all three heads: presses, extensions, exercises with dumbbells.

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The triceps is a muscle that requires regular training. Alas, many women’s arms become flabby after the age of 25, and today we will tell you how to tone them up.

Flabby arms and weak triceps can be seen in girls and women of any age - both teenagers and older ones. With a balanced diet and regular exercise, you will be able to wear revealing tank tops. It is enough to spend 10 minutes 2-3 times a week on classes and within a month you will see excellent results. Don't forget about nutrition, since 80% of success depends on it.

The triceps in women is a weak point, and if you do not give it enough attention, it will quickly become flabby. Thanks to our recommendations, you can tighten your arms.

Just because you train your arms doesn't mean they will become like those of professional athletes. The maximum result you will achieve is tightened skin and light relief, but nothing more. We have presented triceps exercises for women below, be sure to read the instructions and photos. We hope that our advice will help you.

Exercise No. 1

Kneel on the mat, bend your torso forward, your back should be straight. Place the dumbbells at abdominal level, pull your elbows back, try to press them to your torso. Now straighten your elbows back, they should be perfectly straight. Repeat the exercise 12-15 times.

You will also like our article Make your arms fit! The best exercises for women!

Exercise No. 2

How to pump up a woman's triceps? Stand straight with your feet shoulder-width apart. Bend your torso forward, bend your legs slightly at the knees, and hold your hands in front of you. Slowly pull them towards your abs, while pressing your elbows towards your body. Try not to move your body and fix it; only your hands should be in motion.

Exercise #3

Sit on your knees, place your hands with dumbbells behind your back, and hold them. Now press the dumbbells down and out, repeat 15-20 times. Although the exercise may seem simple at first glance, after just a few repetitions you will feel pain in your triceps.

Exercise #4

Triceps are very important for girls, despite the fact that many representatives of the fair sex pay the necessary attention to it. Bench push-ups are one of the best exercises, so we recommend doing them in every workout. Rest your heels on the floor, your body should be straight, do not bend your arms at the elbows. Now you need to bend your arms and lower yourself as low as possible above the floor, stay at the lowest point for a few seconds and return to the starting position.

Exercise #5

This triceps exercise for girls is one of the most difficult. Even if you don't get it right the first time, don't be discouraged. It will get easier with each workout. Stand on your toes, hands at chest level, legs straight, do not lift your butt up. Now begin to lower yourself slowly, keeping your elbows close to your torso.

Exercise #6

How to pump up a girl's triceps? Stand straight with your feet at shoulder level. Raise the dumbbell above your head, then slowly lower it back. Make sure that your elbows do not move, only your forearms/

For a full workout, you can't do without dumbbells. We recommend purchasing small dumbbells, 1-3 kg is enough. Follow our recommendations - be beautiful and sporty!

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Exercise with dumbbells for triceps

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Read also: How to remove ears on your thighs: 5 effective exercises

Stand straight, feet shoulder-width apart. Take a dumbbell in your right hand (you can support your right hand with your left hand) and begin to slowly move your right hand behind your head. Repeat 20 times. Change your hand.