16 Best Triceps Workouts For Women

Tone those triceps? Look no further! Here are 16 of the top triceps workouts made for women. Get ready to boost your fitness with these easy exercises. Reach those goals and deserve the results!

Exercising your triceps can help build muscles, burn fat, and make you stronger. This is especially useful for women, as having strong arms can help with tasks such as carrying groceries or lifting heavy items.

We’ve created a guide with the best triceps exercises for women. You’ll learn about target muscles, how to correctly do each exercise and resources to change up your routine. These arm exercises are suitable for all fitness levels. With regular practice, you’ll have toned triceps that will give you confidence!

What are Triceps & their Benefits

Triceps are on the back of your arms. They consist of three heads: long, lateral, and medial. They help you extend your arms, pull yourself up, and press above your head. Exercising your triceps brings many benefits: increased strength, better balancing, and improved body posture. Women can benefit from stronger triceps too.

Here are 16 exercises to help build them up and improve your upper body strength!

Anatomy of Triceps Muscles

To understand why specific exercises are good for your triceps, it’s essential to know what they look like and how they work.

The triceps brachii is a three-headed muscle that helps extend the arm and control elbow movement. It starts at the shoulder blade and connects to two bones in the lower arm, the ulna and radius.

It’s made up of three bundles of muscle fibers:

• the long head which runs from shoulder to elbow along the medial line of your arm;
• the lateral head, located slightly below your shoulder joint on the outside of your arm; and
• the short head which is located underneath both other heads close to your armpit.

These three parts all work together when doing exercises for the triceps, allowing for correct posture and maximum force when needed. Proper form is a must to avoid injury and get the most out of each workout. So, be sure to stretch before starting any exercise routine.

Types of Triceps Exercises

The triceps are made up of three muscles: the long head, the medial head, and the lateral head. To build strong and balanced triceps, it’s important to work each muscle group. To ensure all heads are activated, it’s best to use different exercises. Here are 16 best triceps exercises for women:

• Close-Grip Pushups: This exercise targets the chest and shoulders while focusing on the triceps. Lie down on your stomach with hands shoulder-width apart. Push up with fingertips and keep elbows close. Engage your core throughout the lift.
• Tricep Dips: Targets all three tricep heads, plus biceps brachii, latissimus dorsi, and serratus anterior. Sit on a bench with hands next to hip bones, palms facing you. Lift up, then lower down, pressing through heels. Keep elbows close.
• Overhead Tricep Extensions: Keep arms straight in line with ears throughout the motion. Stand with feet hip-width apart, holding dumbbells or barbell overhead. Bend and extend at elbow joint. Do not swing. Focus on strength generated through triceps.
• Kickbacks/ Bent Over Rows: Isolation or combination exercise working both push (triceps) and pull (back muscles). Stand tall, hips faced inward, holding weight overhead. Bend forward until chest is parallel with the ground. Keep back erect. Extend arm towards wall behind body, using only strength generated through elbow joint. Return to starting position.

Benefits of Triceps Exercises

Triceps exercises have countless benefits. They can reduce the risk of injury from activities like pushing furniture or carrying heavy bags. Plus, strong triceps will give you shoulder stability and upper body power. Isolation exercises are key to targeting these muscles and getting the most out of your workout.

They also help the posterior chain (upper back) next to the shoulder blades. And, they activate deep core muscles that link your arms to your torso. With a triceps workout routine, you’ll get balanced musculature and structural integrity around your shoulders.

Plus, it’ll help you with physical tasks like push-ups and wall sits since triceps play a major role in those. In short, triceps exercises are essential for overall stability in your arm movements.

16 Best Triceps Workouts for Women

Strengthening and toning your arms? Exercising your triceps muscles is the way! It can help you have a better posture, reduce pain and increase physical strength. No need for equipment! Women can do these sixteen triceps workouts:

Kickbacks

If you’re a woman looking to tone and strengthen your arms, the kickbacks triceps exercise is definitely one to add to your workout routine. This exercise targets the triceps muscles, located at the back of your upper arm, and can be done with dumbbells or resistance bands.

To perform a kickback, start by standing with your feet hip-width apart and holding your dumbbells or resistance band in your hands. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Bring your elbows up to shoulder level and tuck them in close to your body. Next, extend your arms straight back behind you, squeezing your triceps as you do so. Hold for a moment, then slowly lower your arms back to the starting position.

Doing kickbacks regularly can help you build stronger, more defined triceps muscles, which can not only improve the look of your arms but also make daily activities easier. Just be sure to use proper form and start with a weight that feels comfortable for you, gradually increasing the weight as you get stronger.

Dips

If you’re looking for an exercise that targets your triceps and can be done just about anywhere, dips are definitely worth considering. This bodyweight exercise can be done on parallel bars, the edge of a bench, or even on the floor.

To perform dips, start by placing your hands on the bars, bench or floor behind you and extending your legs in front of you. Lower your body by bending your elbows until your arms form a 90-degree angle, then push yourself back up to the starting position.

Dips are a great way to tone and strengthen your triceps muscles, but they can be challenging if you’re new to this exercise. If you’re struggling to complete dips with proper form, start with assisted dips using a resistance band or bench, and gradually work your way up to unassisted dips.

Incorporating dips into your workout routine can help you achieve stronger, more defined arms. Just be sure to use proper form and start with a comfortable level of intensity for your fitness level.

Narrow Push-Ups

If you’re looking for an exercise that targets your triceps and also engages your chest and shoulders, narrow push-ups are a great option. This variation of the classic push-up involves bringing your hands closer together, which places more emphasis on your triceps.

To perform narrow push-ups, start in a plank position with your hands directly under your shoulders, but with your hands closer together than in a regular push-up. Lower your body by bending your elbows, keeping your elbows close to your sides, until your chest nearly touches the ground. Push yourself back up to the starting position, squeezing your triceps as you do so.

Narrow push-ups can help you achieve toned, defined arms while also improving your overall upper body strength. If you’re new to push-ups, start with modified push-ups on your knees or against a wall, and work your way up to full narrow push-ups.

Remember to maintain proper form and start with a comfortable level of intensity for your fitness level. With regular practice, narrow push-ups can help you achieve stronger, more toned arms.

Close-Grip Push-Ups

Close-grip push-ups are an excellent triceps exercise for women looking to build upper body strength and tone their arms. This variation of the push-up requires you to position your hands close together, which places more emphasis on your triceps muscles.

To perform close-grip push-ups, start in a plank position with your hands positioned just slightly wider than shoulder-width apart, and your fingers pointing straight ahead. Lower your body by bending your elbows, keeping them close to your sides, until your chest nearly touches the ground. Push yourself back up to the starting position, squeezing your triceps as you do so.

Close-grip push-ups are a challenging exercise, but they can help you achieve stronger, more defined arms with regular practice. If you’re new to push-ups, start with modified push-ups on your knees or against a wall, and work your way up to full close-grip push-ups.

Remember to maintain proper form and start with a comfortable level of intensity for your fitness level. With dedication and consistency, close-grip push-ups can help you achieve your arm-strengthening goals.

Overhead Extensions

If you’re looking for an effective triceps exercise that isolates your arm muscles, overhead extensions are a great option. This exercise involves extending your arms overhead while holding a weight, such as a dumbbell or kettlebell, and lowering the weight behind your head.

To perform overhead extensions, start by standing or sitting with your feet hip-width apart, and hold a weight with both hands directly above your head. Keeping your elbows close to your head, lower the weight behind your head until your forearms are parallel to the ground. Raise the weight back to the starting position, squeezing your triceps as you do so.

Overhead extensions are a great way to tone and strengthen your triceps muscles, but be sure to start with a comfortable weight and work your way up gradually. Proper form is essential to avoid strain on your neck or shoulders, so keep your elbows close to your head and focus on squeezing your triceps at the top of the movement.

Incorporating overhead extensions into your workout routine can help you achieve stronger, more defined arms.

Bench Dips

Bench dips are a simple and effective triceps exercise that you can do anywhere you have a bench or sturdy surface. This exercise involves lowering your body off the edge of a bench, using your triceps to support your weight.

To perform bench dips, sit on the edge of a bench with your hands resting next to your hips, palms facing down. Extend your legs in front of you, with your heels touching the ground. Slowly lower your body by bending your elbows until your upper arms are parallel to the ground, then push yourself back up to the starting position, squeezing your triceps as you do so.

Bench dips are a great way to build upper body strength and tone your triceps muscles. You can make this exercise more challenging by elevating your feet on another bench or step, or by adding weights to your lap.

Just be sure to maintain proper form and start with a comfortable level of intensity for your fitness level. With regular practice, bench dips can help you achieve stronger, more defined arms.

Triceps Chair Dips

Triceps chair dips are a fantastic exercise for women looking to tone and strengthen their triceps muscles. This exercise is similar to bench dips, but instead of using a bench, you’ll use a chair.

To perform triceps chair dips, sit on the edge of a sturdy chair with your hands gripping the front edge of the seat, palms facing down. Extend your legs in front of you, with your heels touching the ground. Slowly lower your body by bending your elbows until your upper arms are parallel to the ground, then push yourself back up to the starting position, squeezing your triceps as you do so.

Triceps chair dips are a challenging exercise, but they can help you achieve stronger, more defined arms with regular practice. You can make this exercise more challenging by adding weights to your lap or by elevating your feet on another chair or step.

Remember to maintain proper form and start with a comfortable level of intensity for your fitness level. With dedication and consistency, triceps chair dips can help you achieve your arm-strengthening goals.

Wall Push-Ups

Wall push-ups are a great triceps exercise for women who are new to strength training or who want a low-impact workout option. This exercise is a variation of the traditional push-up and can be done anywhere you have a sturdy wall.

To perform wall push-ups, stand facing a wall with your feet hip-width apart and your hands placed shoulder-width apart on the wall at chest level. Keeping your body straight, bend your elbows to lower your chest toward the wall, then push yourself back up to the starting position, squeezing your triceps as you do so.

Wall push-ups are a gentle way to build upper body strength and tone your triceps muscles. You can increase the intensity of this exercise by moving your feet further away from the wall, or by adding more repetitions to your workout routine.

Seated Triceps Press

Seated triceps press is a great exercise for women who want to target their triceps muscles with a weight machine. This exercise is done using a cable machine or weight stack with a rope attachment.

To perform the seated triceps press, sit on a bench facing the cable machine or weight stack with your feet flat on the ground. Grasp the rope attachment with both hands and extend your arms overhead, keeping your elbows close to your ears. Lower the weight behind your head by bending your elbows, then raise the weight back up to the starting position, squeezing your triceps as you do so.

Standing Bentover Extension

Standing bentover extensions are a popular and effective triceps exercise that can help you achieve toned and sculpted arms. This exercise targets the back of your arms and can be done with weights or resistance bands.

To perform the standing bentover extension, start by standing with your feet hip-width apart and holding a weight in each hand. Bend forward at the waist, keeping your back straight and your arms extended behind you. Slowly bend your elbows and lower the weights towards the floor, keeping your upper arms close to your body. Pause at the bottom of the movement, then extend your arms back up to the starting position. Repeat for several reps to work your triceps muscles.

To maximize the benefits of this exercise, focus on proper form and technique. Start with light weights and gradually increase the resistance as you become stronger. You can also vary the intensity of the exercise by changing the number of reps or sets you perform.

Incorporating standing bentover extensions into your workout routine can help you achieve your fitness goals and improve your overall upper body strength. With consistent practice and proper form, you can achieve toned and sculpted arms that you’ll be proud to show off.

Standing Single Arm Kickback

The standing single arm kickback is a great exercise for toning and sculpting the triceps muscles. This exercise is easy to perform and can be done with just a set of dumbbells.

To perform the standing single arm kickback, start by standing with your feet shoulder-width apart and holding a dumbbell in one hand. Bend forward at the waist, keeping your back straight and your upper arm close to your body. Extend your arm back behind you, keeping your elbow close to your side. Pause at the top of the movement, then slowly lower the weight back down to the starting position. Repeat for several reps before switching to the other arm.

To maximize the benefits of this exercise, focus on proper form and technique. Keep your elbow close to your body throughout the movement, and avoid swinging the weight. Start with a lighter weight and gradually increase the resistance as you become stronger.

Reverse Pulldown

The Reverse Pulldown is a great triceps exercise that can be performed at home with just a resistance band or a set of dumbbells. This exercise targets the muscles at the back of the upper arm and is a fantastic addition to any home workout routine.

To perform the Reverse Pulldown at home, begin by attaching the resistance band to a secure anchor point above your head. Grasp the band with an overhand grip, palms facing down. Stand with your feet shoulder-width apart and your back straight.

Keeping your elbows close to your sides, slowly pull the band down towards your thighs, making sure to engage your triceps throughout the movement. Pause briefly at the bottom of the movement, then slowly release the band back up to the starting position.

To perform the Reverse Pulldown with dumbbells, begin by standing with your feet shoulder-width apart, holding a dumbbell in each hand. With your elbows close to your sides and your palms facing down, slowly pull the dumbbells up towards your shoulders, making sure to engage your triceps throughout the movement. Pause briefly at the top of the movement, then slowly release the dumbbells back down to the starting position.

Incorporate the Reverse Pulldown into your home workout routine for a challenging and effective triceps workout.

Elbow Out Overhead Extension

The Elbow Out Overhead Extension is a strength-training exercise that targets the triceps, and the muscles at the back of the upper arm. This exercise can be done at home using dumbbells or a resistance band.

To perform the Elbow Out Overhead Extension, start by standing with your feet shoulder-width apart and holding a dumbbell in each hand. Bring your arms up above your head with your elbows bent and your palms facing inward. Make sure your upper arms are parallel to the ground and your elbows are pointing outwards.

Next, straighten your arms and extend the weights up towards the ceiling, keeping your elbows in the same position. Hold for a few seconds, then slowly lower the weights back to the starting position.

For women, it’s important to start with a weight that is comfortable and manageable. Gradually increase the weight as your strength improves. Remember to keep your core engaged and your back straight throughout the movement, and focus on using your triceps to lift the weights.

Decline Triceps Push Ups

Decline Triceps Push Ups are a challenging bodyweight exercise that targets the triceps, chest, and shoulders. This exercise can be done at home without any equipment, making it a great addition to any workout routine.

To perform Decline Triceps Push Ups, start by placing your feet on an elevated surface such as a bench, chair, or step. Position your hands on the ground shoulder-width apart with your fingers pointing forward. Make sure your body is in a straight line from your head to your heels.

Next, lower your body towards the ground by bending your elbows, keeping your elbows close to your body. Lower your body until your chest nearly touches the ground, then push yourself back up to the starting position.

To target the triceps, keep your elbows close to your body and focus on pushing through your hands. For beginners, it’s important to start with a low bench or step to avoid strain on the shoulders or wrists. Gradually increase the height of the bench or step as your strength improves.

Rotational Shoulder Extension

Rotational Shoulder Extension is a great exercise for strengthening and stabilizing the shoulder muscles. This exercise targets the rotator cuff, which is responsible for stabilizing the shoulder joint during movement.

To perform Rotational Shoulder Extension at home, start by standing with your feet shoulder-width apart and holding a resistance band with both hands. Place one end of the band under your foot and hold the other end with your opposite hand.

Next, pull the band across your body and behind your back, rotating your shoulder as you go. Make sure to keep your elbow close to your body and your wrist straight.

Hold the position for a few seconds, then slowly release the band and return to the starting position. Repeat on the other side, holding the band with the opposite hand and placing the other end of the band under the opposite foot.

To make this exercise more challenging, use a heavier resistance band or increase the number of repetitions. It’s important to start with a light resistance band and gradually increase the resistance as your strength improves.

Incorporate Rotational Shoulder Extension into your home workout routine for stronger and more stable shoulders. This exercise is especially beneficial for those who participate in activities that involve overhead movements, such as swimming or volleyball.

Prone Incline Triceps Extension

Prone Incline Triceps Extension is an effective exercise for building and toning the triceps muscles. This exercise targets the long head of the triceps and can be done at home using dumbbells or resistance bands.

To perform Prone Incline Triceps Extension at home, start by lying face down on an incline bench or a stability ball with your arms hanging down towards the floor and a dumbbell in each hand. Keep your elbows close to your body and your palms facing each other.

Next, slowly lift the dumbbells towards the ceiling, extending your arms fully. Hold the position for a few seconds, then lower the dumbbells back down towards the floor.

Repeat for several repetitions, making sure to keep your elbows close to your body throughout the movement. It’s important to use a light weight and focus on proper form to prevent injury and maximize results.

If you don’t have access to an incline bench or a stability ball, you can perform this exercise lying face down on the floor or on a yoga mat.

Tips for Effective Triceps Workouts

To get the best results from your triceps workouts, it is necessary to do the exercises correctly. Beginners should start with lower weights or bodyweight exercises. Warm up properly before each workout. This will help avoid injury.

When doing triceps exercises, focus on form and isolating the right muscles. Keep elbows close to your torso and move slowly and with a full range of motion. Distribute weight evenly between both arms. If one arm tires faster than the other, modify the weight or reduce intensity.

Don’t forget to rest between workouts. This helps muscles recover and build strength. Make sure you have proper nutrition before and after workouts. This helps muscles recover quickly and build strength.

Conclusion

Women should include triceps exercises in their workouts to tone and define the upper arms. They can do the exercises with or without weights. We discussed 16 of the best triceps workouts. Stick with each routine 4 weeks before changing or adding weight. To get results faster, add aerobic exercises like running, jogging, biking, or rowing to the weekly routine.

Most importantly, listen to your body. Eat a healthy diet and get enough rest. Follow these tips for strong triceps!

Frequently Asked Questions

Q: What muscles do tricep exercises work?

A: Tricep or arm exercises specifically target the triceps muscle located in the back of your arm. Other muscles worked with tricep exercises include the chest, shoulders, and core.

Q: How often should I do tricep exercises?

A: It is recommended to do tricep exercises two to three times a week with at least one day of rest in between. Start with one set of 10-15 reps and gradually increase the number of sets and reps as you become stronger.

Q: What are some of the best tricep exercises for women?

A: Some of the best tricep exercises for women include overhead tricep extensions, decline tricep pushups, tricep dips, and kickbacks. These exercises will help target and strengthen the triceps muscle for a toned and sculpted appearance.