Updated Post: Here is a video I shot just the other day demonstrating some of these exercises (except for the hanging dips… sorry!)… but hopefully this will really help you to use these in your workouts. (For more help on workouts check out the 12 week at home boot camp: Body Fat Blasting Boot Camp)
When I first became a trainer quite a ways back I thought that the number one spot women would ask to tone would be their butt and thighs… but nope. Turns out women want to learn how to tone up their arms! And they are very visual about it, most of the time a lady will hold her arm up, shake the underside of it with her other hand and say “how can I get rid of this?”
Okay then… here you go!
Worry no more because here are my favorite tricep exercises, and to make it easier watch the video so that you can make sure you’re keeping proper form to make those muscle fibers fire away!
I don’t know about you but when I think of sexy arms I think of that nice “V” in the backside of the arm… it is the indication of a nice toned, tricep and overall great pair of arms to show off.
Before you know it, with the right workouts and proper eating you may just wake up one day with arms like Cameron Diaz or Jessica Biel.
So let’s get you going on the pack of tricep perfecting with…
My favorite tricep exercises for women.
Add in just 1 or 2 of these exercises to the end of your normal workout, 2-3 times a week… because after all this is to be apart of a workout not an actual workout in and of itself. A workout that that targets the entire body and big muscles is the one that is going to help burn off the fat so your triceps an other muscles look toned and awesome.
1. Hanging Dips: Not only great tricep exercise but also a great shoulder, core and balance exercise. Many gyms have dip bars available, but if yours doesn’t just do dips off a bench. For hanging: Hold yourself up on the two dip handles and slowly bend your arms, lowering yourself towards the ground… lower until arms are at 90 degrees. If on a bench, dip down till 90 degrees make sure not to go lower as this can put pressure on your shoulders. A great tip… slow the move down so it takes 4-6 seconds to lower to 90 degrees then press up and repeat the slow negative (lowering).
2. Dumbbell Tricep Extension: Sit straight or stand for this one. Grab a dumbbell holding it over your head with both arms and slowly lower down behind your head… and return to start. You can also use just one arm at a time but of course make sure to lower the weight you would use.
3. Skull crusher: I just like the name of this move… Lay on a bench with a small barbell, the gym often has smaller 3 ft. pre-weighted ones… hold it up straight and slowly bend the arms lowering the bar towards your forehead. Work on slow lowering of 4-6 seconds.
4. Close Grip push-ups: This one you can do anywhere! And like the dips it’s an overall muscle workout. Core, back, chest and especially the triceps. Get into a push up position and place hands directly under your shoulders. Keeping elbows in by your side lower down for push ups and return to start. Make sure you’re squeezing your stomach and butt at the same time!
These 4 tricep exercises for women are great! You’ll instantly feel the burn. Just make sure to not work this muscle back to back days; just 2-3 days unconsecutively is all you need. With 3 sets and 8-10 reps!
Other helpful Workouts: