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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. (Be sure to get a copy of the free report I’ve written which you will learn about at the end of the video.)
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.
If I asked you to name a few celebrities who have arms let me make a guess and say… Cameron Diaz, Jessica Biel, Kelly Ripa and Demi Moore might come to your mind. Well… they all have one thing in common and it’s not that they all have a ton of money or are linked by the Kevin Bacon game… they have fabulous triceps.
Tricep Press
So let’s get you going on the pack of tricep perfecting with…
My favorite tricep exercises for women.
Add just 1-2 in to your normal workout to start seeing fab results.
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!
Best Tricep Exercises For Women
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{ 19 comments… read them below or add one }
workout has the letter r in it, the opening banner has workout spelled wrong, thought you should know
Wow… how I missed that… I don’t know. That’s pretty funny!
Thanks anony… I appreciate you pointing that out and stopping Taylor and I looking like idiots.
omg ur soo good… I really like these exercises!
I am curious as to why you use close fists in the Close Grip push-ups?
Also, how heavy of weights should I as a beginner use? ( I am 59 years old)
Thanks!
Linda
hi!
I guess I should further describe myself for the heaviness of the weights – I am 5’3″ and weigh 127 lb. Have small bones and tiny wrists. I am 59 years old and new to free weight training. Walk 2 miles every day and am in good condition – just have week flabby arms. ( have done yoga, aerobics, dance over the years – like to exercise.)
Hey Linda… for the close grip push-ups I don’t use close fists. But the grip is close and with your elbows by your side the entire time you use your triceps much more than with the standard push-up which uses more of the chest and shoulders. With the close grip it is very heavy on the triceps and chest.
For a beginner, I would start with a light weight that you find pretty easy to handle for the first few workouts just to make sure you have form down. After that go with a weight that pushes you where you can finish your sets but can’t go past them. So if you doing these use weight where you can get 8-10 reps in but not 11.
I am sorry I can’t give a specific weight amount as everyone is different. But for the first few times really go light just to make sure you have the exercise down to a T, hope this helps!
I would like to work out my triceps however my bicep is torn at the rotator any suggestions?
First off…. have you gotten a go ahead from the doctor to start strength training? Make sure it’s ok, as even with isolated moves alot of times you will still be working the other muscles even if minimally.
If it’s good to go, I would start with some of the machines. No, I am not usually a big supporter of machines but since they are isolated they may help you work your triceps in a rehab fashion (once they are easy get away from them, I hate machines) without hurting anything else. The tricep press-down machine. Other moves that may not hurt so much would be skull crushers with a barbell. Foot ball throws are a good idea, and db kick backs… again though this is a hard one you should really be healed first. Hope this helps.
this would be a more helpful if you had pictures showing how the exercises work. Because without that its hard to follow along and understand exactly what you are trying to say. (so it’s not really helpful)
Hi, I would like to work on my flabby upper arms. I have a little arthritis in my left shoulder and any excercise I do irritates my shoulder. Can you suggest an excercise for me? I’ve seen the ad on tv where you shake something that looks similar to a hand weight, but don’t know if that would really work. Thanks
Hey Cindy, for less tension on your shoulder moves like a tricep kick back might be better. With that you can start on all 4s with a weight in one hand. Have your arm bent by your side and 90 degrees, elbow in, and move the weight back so your arm is straight and pointed back behind you. Bend at the elbow to return. Other good toning moves that won’t hit the shoulder would be curls (there are several variations so you don’t get bored). For the shake weight I actually have written a post on it before… read it here: Shake Weight
hey..i have strong biceps from playing sports but weaker and flatter triceps.will these exercises help strengthen them,aside from looking toned?..i have trouble doing the regular close grip push-ups but the push ups where ur knees are on the ground are very easy .is there somthing thats in between the two versions of pushups?
Hey lydia,,, yes they will help strengthen them as well! A variation you can do with the push-ups is to do them on a slight incline and see if that is a mix in the middle. Up on a bench is a great height. Put hands on, and just make sure to keep the close grip form with elbows in.
Okay, love your site , watched the video above, appreciate how caring you are to answer everyone so earnestly, thank you for all you write, read everyone’s questions but still would like to know how SPECIFICALLY you get rid of the “shriveled looking hanging droopy, crepe looking flab that starts right smack dab in your armpit and continues in the INTERIOR V of your arm almost all the way down to the elbow…the part of the inner arm that is DIRECTLY facing the side of your body adjacent to your breast OR the part of your arm that when you keep your arms close to the side of your body it is still hanging and shriveled next to your body? I am sorry for this very winded in plain english description and do apologize but what is considered a bicep and a tricep exercise seems to build muscle on the outer part of ones arm , the front and back of ones arm and not the one I am questioning above. In no way can one wear sleeveless anymore with that crepidy old flabby skin hanging and drooping. I never thought the day would come but low and behold, you wake up one day and even though your arms are skinny as could be..there it is!!! Perfect for grandkids to snuggle up to but OMG, so horrible to look at! Sooooo, aside from the right exercise for that specific area could you also please describe one step after the other, how and which arm exercies would u then incorporate as an EXCELLENT ENTIRE arms routine and in what order, how often, how manuy reps etc. THANK YOU!!!!! M
Wow, Margie that is quite a question! And I appreciate the detail to help me give you a detailed answer. The bottom line is this… the workouts I have here are great for toning the tricep of course but for the whole arm we have to work bicep, triceps, and shoulders… plus the pain issue with the “flabby” skin isn’t all toning but it’s also losing body fat which is done best with 20-25 minutes of interval training (running, slowing down, sprinting, slowing down, etc)… the best arm specific workout I would do myself if I were in your shoes would go something like this: 3 sets of 15 reps of the following: Push-ups, reverse curl to press, tricep exercise (one listed here). Because I am all about total body workouts instead of targeting on body part my own workout would probably go like this with extra arm emphasis:
Lunge walks with curl
Push-ups
Step up with press
Reverse row or pull-ups (assisted if needed)
reverse Curl to shoulder press
Box Jumps
Plank Walks
Good luck.
This video was very helpful. It’s hard to find exercises that target certain parts for women and for me my arms are it. It made sense and made it easy.
Thanks.
Hello Taylor,
I have a question or two?. I am 20 years old, I weigh 232 give or take. I weighed 275 before, but didnt really put much effort into excercises other then just eating less. I have now been working out alot more and I am determined to lose this fat once and for all. I am wondering how many days a week should I do toning exercises? I do cardio 3 times a day for an hour but, I am putting together a routine for myself of toning exercises, and would like to know how much is too much?. I do them usually until i cant keep the proper form is that okay?. I want to get the most out of it. How long until I see some change in how my arms and legs look?. as well as my waist?. I have lost close to 8 inches so far which is great but, I just want the most from my work out. AHHHH helppp
thanks 
love the videos by the way 
Just getting started on the triceps…. great video
Awesome work Chelsea! You’re going great. Are you doing a total of 3hrs a day of cardio or it it three times all together is an hour? If it’s three hours that is way too much, girlie! For toning, make sure that the workout is designed around fat burning. So I recommend keeping reps high, and doing total body workouts three days a week, every other day. Never on back to back days. A good workout doesn’t need to last over 45 minutes, and most of mine that I design are closer to 30 minutes. It depends on your genetics, and the efficiency of the workout as to when you see results. But you will see good changes normally in around 2 weeks. I recommend taking pictures to see the changes best. Also, you should be able to complete the set in perfect form. But can’t go past it. Breaking form could increase your chances of injury. Trust me you don’t want to pull your back out. Hope this helps! Best of luck. If you want help designing your workout remember about Theartofweightlifting.com