Triceps: One of the most difficult muscles to work and for many people the most neglected. The triceps are three muscle groups in the back of the upper arm. They are responsible for flexing the elbow and straightening it out again, as well as turning your palms up or down. Triceps workouts need to be done at least twice a week because they are one of the toughest muscles to work. Women might have a harder time with triceps workouts than men do because their muscle mass is not as great.
Here are some best tricep exercises for women that can help increase their tricep strength:
Close Grip Pushups
A close grip pushup is similar to a normal pushup except that both elbows are tucked closer to the body and the hands are placed closer on the floor. Some people would recommend placing them in a diamond shape (or so-called diamond pushup)
Having the hands closer together on the floor or bar will put more emphasis on your triceps. Be sure to keep your body upright and do not allow your hips to sag or arch. Also, make sure that you are working with a sturdy surface so that you do not slide during the exercise.
Single Arm Kickbacks
Stand with the weight on one side of your body and then bend down to a 45-degree angle, using your non-weighted arm for support. Pull the weight up behind you by bringing your arm back with a controlled motion. When you are in the position, pick up some of the weight on your left foot and pull up just enough on your left arm to feel the tension in both muscles. Hold this for about 10 seconds and then switch sides. Perform 10 reps each time.
Triceps Dips
To do a triceps dip on a bench, sit on the edge of the bench and place your hands on the flat surface in front of you. Then extend your feet out behind you so that they are flat on the floor and away from the bench. Use your palms to support your body weight as you bend at the elbows, lowering yourself down towards the floor. Be sure to keep your back straight throughout this move and pause when your legs are at a 90-degree angle before returning to the start position.
Dumbbell Overhead Triceps Extension
Hold the dumbbell in both hands (palms facing forward) and stand with feet shoulder-width apart. Bend your elbows, lowering the weight behind your head to start position. Extend the arms until they are straight and raise the weight above your head. Slowly lower it back down behind your head. Repeat this until you feel the ‘burning’ fatigue.
Dumbbell Skull Crusher
Lie on your back on a flat bench and hold a dumbbell in each hand(or if you have a weighted bar). With a slight bend in your elbows, extend the dumbbells over your head so that they meet just above the edge of the bench. Be sure to keep your elbows tucked into as close to your head as possible throughout this move. With control, allow the weights to move back down by bending at the elbow joint.
The Triceps—Definition
The triceps are located at the top of the upper arm, right below the bicep. These muscles are responsible for extending the elbow and straightening the forearm. This is why they’re also called the “flexors” of the arm.
Women often find themselves having trouble building up these muscles due to the fact that they don’t have much muscle mass, to begin with. However, there are several exercises that can help build strong triceps which we have introduced in the first section of this article. It’s important to note that pregnant women should avoid engaging in risky exercises during pregnancy, especially those that put strain on the abdominal muscles. Instead, they can focus on low-impact exercises that still help to strengthen the triceps without posing any risk to their health or the health of their baby. By consulting with a healthcare professional, pregnant women can find safe and effective ways to build up their tricep muscles while ensuring the safety of their pregnancy.
Why Are Tricep Exercises Important?
There are many reasons why people should work their triceps. First off, they’re an essential part of every workout routine. They provide strength and endurance to the entire upper body. In addition, they play a role in helping us perform everyday tasks such as picking things up, lifting objects, and even opening doors. Finally, they’re very important for women who want to achieve a toned appearance.
Benefits of Doing Tricep Exercises
If you’ve ever tried working out without any form of resistance training, you know how difficult it can be to get results. The reason is that most of our muscles require resistance in order to grow stronger. While performing tricep exercises will not make you look like a professional athlete, it will give you more flexibility, better posture, and increased strength.
1. Strengthens the entire shoulder area
You will notice that if you start concentrating on developing stronger arms, everything else in your body will follow suit. Your whole body will become more balanced, giving you a much better sense of balance and stability while exercising. This means that you won’t experience any injuries during your workout sessions because you’ll be able to hold yourself upright.
2. Increases overall strength
Because your triceps are one of the largest muscles in your arm, they actually serve as an extension of your bicep. As such, they contribute to the strength and power that your arm has. Since the triceps are located right next to your forearm, they also allow you to carry items from place to place.
3. Helps prevent injury
When you work on various parts of your body, you need to focus on both upper and lower body movements. This way, you’ll be able to avoid injuries. Many common problems that people face include back pain, hip issues, knee damage, etc., which can easily be avoided by focusing on both the upper and lower portion of their bodies.
4. Improves muscle tone
The triceps are responsible for helping to maintain proper muscle tone throughout your entire body. They play a major role in maintaining good posture and getting rid of excess fat. In fact, many people who have weak triceps tend to have a slouched appearance. By developing strong triceps, however, you’ll be able to improve your overall health and fitness levels considerably.
5. Gives you beautiful toned arms
When your muscles are strong, you’ll find that your arms appear much more toned than they would otherwise. You’ll also notice that your shoulders will seem much straighter and squarer. Because your triceps are connected directly to your forearms, these areas will look much leaner and tighter.
6. Provides an attractive physique
The main reason why most women want to develop strong triceps is that they believe that having developed strong triceps will help to give you a nice defined shape. The truth is that the triceps are one of those muscles that are located in a discreet position. Thus, they don’t get enough attention when it comes to working out. However, after doing tricep exercises regularly, you’ll find that not only your arms will look more toned, but your legs and buttocks will also look much firmer.
7. Makes your butt look great
One of the things that women care about the most is how their booty looks. It’s probably the single most important part of their bodies since this is what makes them feel sexy and confident. While there are different ways to increase your booty size, one of the best methods is through lifting weights. With regular workouts using weight machines, leg extensions, and chin-ups, you’ll be amazed at just how quickly your booty will grow!
With all of these incredible benefits, you definitely shouldn’t pass up on trying out triceps exercises. After all, no matter what your age or gender is, you’ll benefit greatly when you exercise your arms.
Are Weights Necessary For Tricep Exercises?
While some people may think that using weights is necessary for all types of exercise routines, this isn’t true. There are plenty of ways to strengthen your triceps without needing weights. You can simply use your own bodyweight or even a light towel. If you choose to use weights, then you’ll want to pick something that’s easy to handle.
How Often Should I Do Tricep Exercises?
Most experts recommend that you perform tricep exercises three times per week, but you might see differences between individuals when it comes to what works best for them. Ideally, you shouldn’t spend longer than 30 seconds per repetition when performing tricep exercises. Keep in mind that this includes warming up and cooling down periods as well.
If you plan on adding weight to your workouts, then it’s recommended that you start out with around 5-10% of your maximum lift and slowly increase the load until you reach something closer to 20%. Remember, you can always go heavier later on!
Conclusion
Some people have a harder time with tricep workouts than others, but that doesn’t mean they can’t be done. If you are struggling to strengthen your arms and build muscle mass in the region, there are plenty of options for exercises out there. For women specifically, we recommend close grip pushups (which use more arm muscles), single-arm kickbacks (to target one side), or dumbbell skull crushers as good places to start. As always, make sure you consult an expert before starting any new workout routine!
