Triceps is a triceps muscle that provides flexion and extension of the arm. For women, this area is problematic. There is a huge list of exercises that remove the problem area and tone the triceps.
When implementing them, one must not forget about safety in order to reduce the likelihood of injury. Additionally, sports equipment is used, for example, dumbbells, balls, benches, barbells.
General recommendations
The set of exercises is designed to deal with problem areas on the inner side of the arm. You can get the maximum result when using simulators, all kinds of tools, own weight or other additional devices.
The group of the best exercises includes those that act as isolated as possible on the triceps muscle. Before performing any manipulations, general recommendations should be considered, they can not only bring you closer to the desired goal, but also guarantee safety and minimize injury.
The main tips include the following aspects:
- Before starting a workout, you need to thoroughly warm up the muscle tissue in your arms. An intense 5-minute warm-up is best suited for this purpose.
- After each approach, it is necessary to stretch the muscle tissue. Stretching does not increase muscle for long periods of time, but it can increase muscle strength. Stretching can increase the effectiveness of the triceps and reduce the sagging of the skin, which is very important if you do not exercise in the future.
- During training, there is no need to rush, all manipulations are performed deliberately and slowly. The use of light weighting and fast movements are not able to fully load the working area of the muscle. Slower amplitude increases resistance, so the muscles work harder and more efficiently.
- You can't stop there. When exercise is too easy, you need to increase the load. In this matter, the main thing is not to overdo it, it is necessary to reach a comfortable level so as not to feel heaviness and pain.
- If too many repetitions are prescribed in the training program, then you need to reduce them to the most appropriate value. In the opposite case, the number of repetitions increases. It is necessary to understand that any training program is intended for an average person; individual characteristics are not taken into account when compiling it.
- Rest between sets is 30 seconds, while between exercises - 60-120 seconds.
The above recommendations must be followed without fail, because they regulate the effectiveness of training and minimize the likelihood of injury.
Push ups
These are some of the best triceps exercises. Many girls have a negative attitude to such manipulations, since they have difficulties with their implementation. The triceps is responsible for the movement of the arm in the elbow joint, this is the basis for the training of this muscle tissue.
Knee push-ups
One of the ideal variations for the fair sex, especially for beginners and those who cannot do many reps in the classic variation. The muscle tissue of the shoulder girdle in girls is minimally developed, so it is best to start push-ups from the knees.
To implement them, you should adhere to the following algorithm:
- Starting position: lying position. You need to rest your hands on the floor, you need to keep them straight, not spreading them wide. The legs are held at a short distance from the floor, the knees serve as a support for the body.
- Further, the arms bend, the chest touches the floor, you cannot lie down completely, in other words, you need to distribute the weight of your body evenly between the triceps and the chest. Then the body returns to its original position, this should be done as smoothly as possible.
After a few workouts, the number of repetitions will be more than 20. At this stage, you can move on to a more complicated variation - the classic version of push-ups.
Classic push-ups
Again you need to take the starting position, your legs need to be straightened and rest on your socks. In this case, the tension on the triceps increases, and the muscles of the abdominal region are additionally connected. After reaching 20 repetitions, they move on to wide push-ups.
Push-ups shoulder width apart
The starting position does not change. Palms need to rest against the surface of the floor, they should be placed directly under the shoulders. When the arms are bent, the shoulders must touch the body, the elbows cannot be pulled apart, the arms do not need to be wider than the shoulder width.
Few girls reach this stage, but those who did it noticeably disappear "problem" part of the body in the near future. The best result can be achieved only by increasing the load.
Close-grip push-ups
The palms must be placed at a small distance from each other, in the ideal position, the left hand covers the right, and vice versa... When performing the exercise, the elbows may diverge to the sides, this is a normal phenomenon for a beginner, in this case you need to try to move them as much as possible to the body.
When these rules are followed, the maximum effect can be achieved; in the near future, the triceps will tone up.
Exercises must be performed systematically, otherwise it will not be possible to achieve a positive result. When analyzing various forums and web resources, it can be noted that many girls do not like this approach, since push-ups are boring and difficult. However, their effectiveness for triceps is difficult to overestimate.
Push-ups between chairs
This exercise perfectly mimics the uneven bars, shows excellent performance, but at the same time difficult. For ease of implementation, it should be adapted to the female body.
It is necessary to perform the following sequence of actions:
- Prepare chairs or stools of the same height in the amount of 2 pieces.
- Place them half a meter apart from each other.
- Take the starting position in the middle of the chairs. Straighten the lower limbs, with the heels to focus on the floor surface. At the elbows, the arms should be straight, the mass is distributed over the palms.
- Lower the body down, bending the arms at right angles. If you cannot achieve such a result, then you need to act to the best of your ability, it is very important to do it as smoothly as possible.
- The body returns to its starting position.
Such manipulations are useful for the triceps, and in their effectiveness they are not inferior to the parallel bars.
Chair push-ups
One option for isolated action is to push up from a support, such as a chair. It should be borne in mind that the surface of the stop should be 50-60 cm higher than the floor.
To perform push-ups from the chair, you need to do the following:
- Position - sitting on the edge of the support, hands at the width of the shoulder joints.
- You need to completely transfer your own weight to your arms and legs, the pelvis moves forward, it should be above the floor.
- The body falls slowly to the floor, slightly touches the floor with the buttocks, after which the body goes into its original position.
You need to bend your arms straight, that is, you should not let them go to the sides. Some of the weight comes from the heels, and the knees should be kept straight. This exercise is basic for triceps training, with its help you can remove the problem area in a short time.
Horizontal push-ups
Such push-ups are one of the most difficult, and not only for girls, but also for the stronger sex. To implement the exercise, you will again need a support, for example, a chair, it must be placed close to the wall to ensure reliable fixation. It is necessary to take the initial position in the lying position, put your hands on the edge of the support.
It is necessary to bend the arms in the elbow joint with smooth movements. From the outside it looks like a dive under a chair. The exercise is suitable only for girls with good physical fitness, so if there is a feeling that the body is falling down, then you need to belay with your knees. If you focus not on the socks, but on the knees, then the movements will become much easier, but the efficiency will also be less.
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Triceps exercises with dumbbells are performed after push-ups, as a final activity before stretching. Strong triceps open up new possibilities for push-ups, pull-ups, and a whole host of other beneficial exercises. The flabbiness of the skin on the inner side of the hand forms complexes in girls and deprives them of self-confidence.
Dumbbells are sports equipment that is used for the physical development of almost all muscle tissues of the body. The effectiveness of manipulations is directly affected by the weight of dumbbells; to strengthen the triceps and increase its tone, 20-25 repetitions must be performed, based on this, the mass of sports equipment is selected.
Dumbbell press in a sitting position from behind the head
To implement the exercise, you need to sit on a chair or bench, straighten up and bend in the lower back. 
Take the dumbbell with both hands, point your elbows towards the ceiling. As you exhale, the dumbbell rises vertically. In this position, the hands are held for a couple of seconds, after which the dumbbell is lowered.
Dumbbell press standing from behind the head
Exercises for the triceps muscle should strain the triceps as much as possible; for this, dumbbells, body weight, various supports, weights and other additional devices are used. It is carried out in the same way as in the previous version.
It should be borne in mind that the bench press in a sitting position acts on the triceps muscle in isolation, and the standing press uses the muscles of the back.
To perform the manipulation, you need to take a straight body position, spread your legs to the width of the shoulder joints, take a dumbbell with both hands and place it behind your head. Further, the above actions are carried out, the movements are carried out exclusively in the elbow joint, the arms are raised up on exhalation.
One-arm dumbbell press
When performing this exercise, the load is distributed not only on the triceps muscle, but also on other muscle groups, therefore it is much more effective to perform the exercise with the left or right hand.
However, this is much more difficult, so you can press the dumbbell with both hands for a while. During the exercise, the grip can be chosen neutral, the other limb is wrapped around the body, or simply lowered. Manipulations are performed in a standing or sitting position.
At first, it will not be possible to keep the shoulder joint stationary, then during movements you can hold it with your free hand.
Extension of the arm in the slope
It is necessary to take the starting position near some kind of support, for this they rest against it with a knee and hand. In the second hand, you need to take a dumbbell and raise it, while the elbow should be bent 90 degrees.
The forearm is directed parallel to the floor surface, it is this position that is considered the starting position. On exhalation, the hand straightens at the elbow joint, the upper part must remain motionless. For a few seconds, the hands are fixed at the top point and return to the starting position.
The exercise is easily performed without a chair or bench, the dumbbell is lifted simultaneously with both hands.
Dumbbell press
Dumbbell triceps exercises have an excellent effect on the triceps muscle. You need to take a supine position, the back and butt are snug against the support surface.
The dumbbell should be taken with a regular grip, arms extended vertically. Then they go down as they exhale, you need to linger for a few seconds and go into the starting position. These dumbbell triceps exercises are highly effective.
Triceps workout program for the gym
The gym is a place where you can put your body in order as efficiently and quickly as possible. However, choosing an inappropriate training program will not achieve the desired result, and there is still a high likelihood of serious injury.
Extension of the arms on the lower block
This is an effective exercise because it acts on the triceps in isolation, but beginners have a lot of questions regarding the implementation of arm extension.
That is why you need to consider the algorithm for performing the exercise:
- First of all, a handle is attached to the lower block, the required weight is set. You need to grab the handle and turn your back to the simulator.
- The arms are bent behind the head, the elbows are turned to the sides. To increase stability when performing manipulations, you can put one leg forward, while tilting the body slightly. This position is considered starting.
- Further, the arms above the head are straightened, the triceps should be included in the work, the shoulders and back remain relaxed.
The exercise shows a high level of efficiency, but only a few succeed the first time. It is advisable to consult a trainer at the gym so that he shows the entire algorithm of actions clearly.
French press with a barbell
Experts recommend doing the exercise with a W-shaped bar, it provides the correct load on the required muscle tissueb and protects the wrists from injury.
The bar must be held with a pronated grip (from above), take a recumbent position on a horizontal bench, the head is located at the very edge. The arms are straightened above themselves, the bar is smoothly lowered along the arc axis behind the head.
On inhalation, the arms and bar are lowered, the shoulders should remain stationary, and the forearm should be parallel to the floor surface. To increase efficiency, the above movements are carried out with an EZ-type bar.
Reverse Grip Barbell Press
It is necessary to take a prone position on a horizontal surface (bench), the bar is taken with a supinated grip (from below). The bar is gradually lowered, the elbows should be near the body, so the triceps will be loaded as much as possible.
In this position, it is necessary to linger for a while and return to the starting position. The position must be fixed during the contraction, then the bar is lowered.
It should be borne in mind that you need to raise the bar 2 times faster than lower it.
If the press is performed for the first time, then there should be a person nearby for safety. You can manipulate with dumbbells and an EZ bar.
Complex for beginners
Exercises for beginners should be simple and easy to gradually increase the load and protect yourself from injury. You can do it both in the gym and at home; it is enough to allocate 1 hour a day for this. The frequency can be any, but you cannot overload the body and give it the opportunity to recover.
Exercises for beginners are as follows:
- Warm up for 5 minutes.
- Classic push-ups.
- Close-grip push-ups.
- Push-ups with emphasis.
- Dumbbell press from behind the head.
Dumbbell triceps exercises work well with other types of workout, such as push-ups. For beginners, workouts with their own weight are suitable, they allow you to optimally compose a set of exercises. The best option would be push-ups, they can be done in a classic way, and also increase efficiency using a bench or ball.
Complex for overweight girls
To achieve the desired result, exercise alone will not be enough, it is important to properly build your own nutrition. First, you need to calculate the daily calorie intake, which is an important aspect for weight loss.
You can use the formula or special calculators, taking into account the workout, and subtract 15% from the indicator. The resulting value will be the daily calorie intake.
To get rid of hunger, you should limit the use of unhealthy foods - sweets, fast food, soda and convenience foods. It is important to saturate the diet with natural, healthy food - vegetables, cereals, meat dishes, fish, fruits and nuts.
A set of exercises may look like this:
- Warm up.
- Knee push-ups.
- Dumbbell press from behind the head with two hands while sitting.
- Extension of the arms in the lower block.
- French press.
Overweight girls cannot be limited to triceps exercises, it is necessary to adhere to a full workout designed for all muscle groups.
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Girls with good physical development should approach their training more effectively in order to continue to develop their bodies. It is advisable not to be limited to home workouts, you must regularly visit the gym. "Advanced" classes are taught at least three times a week.
Professionals recommend combining classic push-ups, barbell work and set-ups to isolate the triceps.
It is necessary to give this muscle group at least one workout per week, it may look like this:
- Warm up
- Classic push-ups 20 times 3-4 sets.
- Push-ups with emphasis 20 times 3-4 sets.
- Layout in the upper block 15 times 3-4 sets.
- French bench press 15 times 3-4 sets.
- Stretching.
Triceps exercises at first can be difficult to implement, but over time, the necessary skills appear. The speed of the result depends on various factors, so you should be patient and take a responsible approach to training. It is necessary to eat right, train other muscle groups, use additional devices: balls, barbells and dumbbells.
Author: Shvedov Evgeniy
Article design: Mila Friedan
Video on the topic: Triceps exercises
Best Triceps Exercises:
Arnold's bench press also helps to swing the triceps well. A fitness trainer in the gym makes me do several sets