Ok… lately I have had a lot of people asking me for tricep exercises for women. With swim suit season kicked off, and women wanting to wear strapless and sleeveless shirts/dresses, of course they want the best arms they can get!
Of course I can name off quite a few targeted, isolated moves for triceps, but why? When I can give you my two favorite moves that targets the triceps and a slew of other upper body muscles too! Two moves and you’ve worked your arms, core, chest and shoulders!
I won’t let the suspense build any higher… Here are my:
Two Favorite Tricep Excercises For Women
1. Close Grip Bench Press:
Pretend it's a women
This is great for your chest, anterior (front) deltoids, your core and of course you’ll feel the workout in your triceps. Because this is a compound exercise, meanings its not targeting just one little muscle as if you were on the Tricep Press Machine, you will be burning more fat calories, building more muscle!
How to do: You can do this with a barbell or dumbbells… Lay on a bench, sqeezing core so your back doesn’t arch up. For a barbell grab the barbell closer than shoulder width apart… lower the weight down, keeping elbows close to your body. For Dumbbells, the only difference is that you start with your palms facing each other and still lower the weights keeping elbows close to your body. Push the weights back to start position and repeat.
2. Dips:
Such a small word for such a powerful exercise. This one is definitely going to burn your triceps when it’s all said and done. Another great compound exercise that targets: Triceps, deltoids (shoulders), pectoralis (chest) and trapezius (back) muscles… that’s quite a list for one exercise.
How to do it: Grasp the handles of parallel bars (most gyms have dip handles and even assisted dip machines) and push yourself up to the initial position with straight arms. While keeping your elbows close to your body and your hips straight, lower yourself to the final position where triceps are parallel to the floor.
These two moves alone can really give you great arms results… so start these tricep exercises for women and let me know what you think!
