Tricep Workouts for Women Get Toned Arms

Curated by Claudia Shannon / Research Scientist / ishonest

Specialty: Fitness

Jen Esquer is a Top 40 Physical Therapy Influencer and has been named one of the top 50 most influential healthcare professionals. She is the Founder and Owner of Mobility Method, LLC, sits on the medical advisory board for Women’s Health... more

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You can accentuate your arms more than you ever imagined with the best tricep workouts for women. The triceps is the muscle found behind your upper arm. It helps extend the arm and allows you to pull and push, which helps define your torso (20href=' target='_blank' rel='noopener noreferrer' >36996/' target='_blank' rel='noopener noreferrer' >1). For most women, the tricep area is prone to fatty deposits, creating the appearance of bulky arms (2), (3). It is possible to reduce arm fat by performing easy tricep exercises regularly. Below you will find 15 home workouts and exercises you can do to tone your triceps. Take a look.

2. Skull Crushers Or Lying Triceps Extension

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This is another variation of the triceps extension, but this is more challenging because you will be working your triceps against gravity while lying down.

3. Triceps Dips

How To Do Triceps Dips

  1. Stand in front of a bench. Lower your body. Hold the bench by placing your hands behind. Ensure your fists are facing forward, and the legs are extended. Support your body with your heels. Keep your abs engaged.
  2. Slowly lower your body, back straight, until your elbows are at a 90-degree angle.
  3. Slowly rise to the starting position.
  4. Do 3 sets of 5 reps.

Note: Do not force yourself down to a 90-degree angle in the dip.

4. Triceps Push-Ups

How To Do Triceps Push-Ups

  1. Lie down on your stomach. Lift your body by supporting it with your toes and palms. Keep your palms closer than the normal shoulder-width distance.
  2. Lower yourself until your chest touches the floor. Inhale as you do so.
  3. Pause for a moment and raise your body back to the starting position.
  4. Bend the arms as much as you can. Lower your chest toward the ground while keeping the shoulders in line with the elbows throughout. Pace your hands on a higher surface or lower the knees on the ground to modify.
  5. Do 2 sets of 10 reps.
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Tip: The thumbs should be in line with the nipples in every push-up variation.

5. Ball Push-Ups

How To Do Ball Push-Ups

  1. Place a medicine ball in front of you.
  2. Keep your palms on the ball, with the fingers facing out. The palms must be close to one another, and arms fully extended.
  3. Keep your legs straight and extended. Support your lower body by flexing your toes and touching the floor with them.
  4. Slowly go down until your chest touches the ball.
  5. Bend the arms as much as you can tolerate. Lower your chest toward the ground while keeping the shoulders in line with the elbows throughout. Place your hands on a higher surface or lower the knees on the ground to modify.
  6. Use your strength to rise back to the starting position.
  7. Do 2 sets of 10 reps.

Note: Press up with the shoulder blades away from the ears at the end of the dip. Do not force yourself down to a 90-degree angle in the dip.

14. Stability Ball Push-Up

How To Do Stability Ball Push-Up

  1. Support your upper body by placing your palms flat on the ground.
  2. Keep your toes on a medicine ball and balance your body. If you want to reduce the strain on your core, place your shin and knees on the stability ball.
  3. Keep your arms extended, core engaged, and palms a little closer than shoulder-width.
  4. Flex your elbows and go down until your upper arms are at 90 degrees with your forearms. Lower the body as much as you can tolerate.
  5. Inhale and slowly rise to the starting position.
  6. Do 2 sets of 12 reps.

Note: Press up with the shoulder blades away from the ears at the end of the dip. Do not force yourself down to a 90-degree angle in the dip.

Tip: The thumbs should be in line with the nipples in every push-up variation. Having the hands too far in front can lead to shoulder injuries, and having the hands too far back can lead to wrist injuries.

15. Triceps Horizontal Press With Resistance Band

How To Do Triceps Horizontal Press With Resistance Band

  1. Hold the ends of a resistance band and step on it to keep it stationary.
  2. Bend a little forward, flex your knees, and pull the resistance band until your shoulders, elbows facing backward. This is your starting position.
  3. Slowly move your forearms backward until your arms are fully extended.
  4. Exhale and bring them back to the starting position.
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Though these exercises will help you tone your arms, you should keep these points in mind.

Tips

Here’s how you can benefit from performing triceps exercises.

Triceps Exercise Benefits

Conclusion

Triceps exercises are extremely helpful for shedding fat from the back of your arms. Include these tricep exercises in your workout routine at least 2-3 times a week. Also, eat healthy and do cardio and strength training on alternate days. Take care!

Frequently Asked Questions

Can you work your triceps every day?

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No, do not strain your arms every day. Do tricep exercises once every two days.

How long does it take to tone flabby arms?

It will take 1-6 months depending on your diet, exercise plan (cardio and strength training), adherence to the plan, current body fat percent, tricep fat percent, age, and genetics. But nothing beats perseverance, so keep working at it!

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