Triceps are the group of muscles located on back portion of the upper arm. Most women have an issue with the presence of underarm fat or some just want to tone up their muscles at some point of time. Triceps exercises are excellent in toning as well as building muscle. Weight training is one of the best forms of exercise that can be used for tricep exercises.
If you do not have a pair of dumbbells or barbell, you could also use cables or resistance bands, as all exercises are performed in similar fashion, regardless of equipment. Given below is a list of the most effective tricep exercises for women. Always warm-up thoroughly prior to starting your workout, as it reduces the risk of suffering from any kind of injury to a great extent.
3 Tricep Exercises for Women
Seated Triceps Extension
Seated triceps extension is an excellent exercise for adding mass as well as definition to the upper arm region. Although this exercise can be performed while standing, it is best performed while sitting down on a bench, as it stabilizes the body. To perform this exercise, grab a barbell or single dumbbell, with narrow grip and lift it above your head.
While keeping your upper arm stable, allow your forearm to extend until it is almost at a 90-degree angle with your forearm. From that point, push weight up to starting position, while keeping your upper arm motionless throughout the movement. You can perform this exercise with resistance bands as well. It is advisable that you start using light weight and increase it as you progress. Perform this exercise for three-four sets of 10-12 reps.
Tricep Dips is an excellent bodyweight exercise that targets all three heads of triceps muscle. If you prefer training at home, you could perform this exercise, using two wooden chairs or utilize triceps bar at gym. To execute this exercise, keep two chairs apart by around 3-4 feet, while placing your feet on one chair and your arms on the other chair.
Allow your body to sink downward until your upper arm is parallel to your forearm. From that point, push your body upwards until your elbows are about to lock. Perform this exercise for two sets of 12-15 reps. each. Although this exercise is a bodyweight movement, you could also place a weight plate on your thighs, if the exercise becomes too easy for you to perform.
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Single-Arm Dumbbell Extension
As the name suggests, this exercise is performed using one hand at a time. This exercise should be performed with light weight only and not with heavy weights. To perform this exercise, grasp a dumbbell in your hand and bring it to a position that is above your head.
From that point, allow your arm to bend until the weight reaches your head. From that point, extend your arm upward until your elbows are about to lock. Return the weight back to starting position. You should perform this exercise for 3-4 sets of 10-12 reps in order for it to be effective.