Triceps Exercises for Women that Work

Article by Robert Fogarty

It seems as a woman gets older the more issues she has with her arms. When there is weight loss along with aging you end up with a lot of upper arm flab. This flab is unsightly and difficult to get rid of. With a few of the right exercises you will be able to get the well-toned arms of your youth. People who lose a lot of weight will also have a problem with upper arm flabbiness. Just like you exercise the rest of your body to get a toned body you must also do tricep exercises for women.

Some of the best exercises for the triceps are done using small weights called dumbbells. Usually a woman will use 5 to 10 pound weights to work their arms. You can exercise both arms at a time or one at a time. When you exercise one arm at a time always remember to do the same amount of repetitions for each arm. You don’t want to have one well worked arm and not the other.

Dumbbell use is important for building your triceps. You can build your triceps without ending up with too much muscle. Some women worry about working their arms too much. They are afraid they will end up with the look of a man’s toned and muscular arms. You can work your arms without an overabundance of muscle. It is actually a lot of work to get a man’s look on a woman.

Some of the best exercises include skull crusher, hanging dips, dumbbell triceps extensions and close grip push-ups. With some you will need dumbbells. The skull crusher is done by lying on a bench. You will use a small weight and will lift it over your head. You then will lower it towards your forehead. This is an exercise where you work out slowly. You will want to work on going as slow as possible.

The dumbbell tricepsextensions are done while sitting straight. It can also be done while standing. Hold the dumbbell over your head and slowly lower it behind your head. You will be bending your elbows for this one. Work slowly to get the most benefit out of it. You will grip the dumbbell with both hands and work both arms at the same time. It is also possible to work one arm at a time if you prefer.

Using these exercises you will be able to get the toned arms of your youth. You will no longer be ashamed of flabby arms. While working your arms you should consider working the rest of your body. You can lose weight and get toned all over with the right type of exercises. An exercise that will improve your circulation as well as burn calories is a cardio exercise and Tricep Exercises for Women. There are many types of cardio that you can do to burn calories and help you to lose weight. Remember to work your arms as well to fight the flab. You can have arms you will be proud of with a little work with weights.

Best Exercises for Triceps Mass

The triceps are one of the most underrated muscle groups.  After all, they contribute a lot more to your overall arm size than your biceps, and they are an important muscle group in all pressing exercises.  Is there a lifter out there who doesn’t want bigger arms and a bigger bench press?

With this is in mind it should seem obvious that building your triceps should be a priority if you want to get bigger and stronger.  The problem is that most people do not know how to train their triceps properly.  You will often see bodybuilders wasting away valuable energy on things like pushdowns and kickbacks. Now, there isn’t anything bad about these exercises, but the majority of your time would be much better spent on compound exercises which allow for heavy weights to be used.

In fact, you simply can’t properly stimulate all of the muscle fibers in the triceps without using some exercises which allow for heavy loads to be used.  In general it is best to hit 1 or 2 heavy compound exercises and then move on to an isolation exercise to squeeze the last little bit out of your muscles.

With this in mind let’s take a look at three fantastic exercises for your triceps:

Close grip BB Bench Press

If this isn’t the undisputed king of the triceps exercises, then it is pretty close.  The ability to use heavy weights due to contributions from your chest and front deltoids allows you to really overload the triceps and force them to get bigger.  While you want to work on continually getting stronger, you should never sacrifice form for weight.  With this exercise it important to keep the elbows near your body throughout the movement in order to keep as much stress as possible on the triceps.  Even with a narrow grip the stress can be taken off of the triceps muscle and onto the elbow joints if you do not keep the elbows tucked in tight.

This obviously not only diminishes your muscle growth, but can lead to elbow and wrist problems as well.

Parallel Bar Dips

This is the classic triceps builder.  Dips are probably responsible for building more triceps muscle than any other movement.  This is due to the combination of heavy weights and targeted stress that they provide to the triceps.  When you first begin lifting you may have difficulty performing more than a couple of these, but as you progress it is important to continue adding weight by using a dumbbell between your feet or a specialized dip belt.  The addition of weight will allow you to continue to progress in this movement once you are capable of easily handling your body weight.

As with most triceps exercises, the key to proper performance is to keep your elbows close to the body.  This means using a narrow grip on the dip bars.  It also means that you should use an upright posture without too much forward lean.  Leaning forward shifts more of the stress to the delts and pecs, which is not what we want for our goal.  Optimally, you should descend into the bottom of the exercise until your upper arms were parallel with the ground. However, this may cause shoulder pain in a good percentage of lifters, and in this case you should either shorten the range of motion or discard the exercise altogether.

Triceps Skullcrushers

This is probably the lifting movement with the scariest moniker.  After all, who wants their head crushed?  But the exercise is aptly named because it is performed lying down on your back on a bench with a barbell at arm’s length.  You will then bend at the elbows and lower the bar until it touches your forehead. Obviously if you do this in an uncontrolled manner it will hurt your skull!

The key to this exercise is to make sure the stress stays on the triceps.  To do this you want the elbows close to the body and pointed towards the ceiling. It is important that you only flex and straighten the elbows and that you do not move them forward or backward, or you will shift the stress off the triceps.

While this exercise is usually done by touching the bar to the forehead, you can vary the point at which you touch in order target specific sections of the triceps.  In general, shifting lower on the body, such as the chin, will hit the medial head harder, while shifting higher on the body will hit the long head harder.

As you can see perfect form is crucial to your success with triceps exercises, just as it is with all exercises.  You can perform exercises poorly and still get some of the benefit, but you will never see great results and you may just injure yourself in the process.  Because of this it is highly recommended that you learn how to do these exercises properly from an expert in the field.

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Best Triceps Exercises for Visually Appealing Arms

Article by Jeremy Thomas

Having a good set of muscular arms can be a striking representation of toughness, and this is definitely one area that should be included in a proper weight lifting regime.

Often the case is that the front area of the arms known as the biceps regularly receive the most focus, where the triceps can be occasionally left out. Having a better understanding of what the best triceps exercises actually are can ensure that this problem does not happen.

It’ll help a great deal more once you understand more about the best triceps exercises. Conducting what is known as the close grip bench press is understood to be one of the best triceps exercises around.

With your back resting on a flat exercise bench, take a firm grip of the barbell adjusting both hands at about just less than shoulder width apart and then press the barbell up where it’s three inches or so away from your chest.

During this process, be sure to keep those elbows tucked into the body. Even with having a narrow grip the elbows can begin to part. What happens though is instead of exercising those triceps, the chest muscles wind up doing much of the work which really defeats the purpose of this exercise.

Secondly, there are French presses which can be used as one of the best triceps exercises.

What this exercise entails is with your back lying flat on an exercise bench have your arms bent holding the barbell just in front of your forehead. The exercise needs to be done while maintaining good form, and keeping those elbows right by your sides. Or else those chest muscles are the ones which become targeted more than the triceps.

Another option with this exercise is to use dumbbells instead of barbells.

This can be explained where if one hand is more capable than the other, the stronger arm can take care of the heavier weight. With the example of the weight being 120lbs and the stronger arm lifting 70lbs while the opposite one takes on 40lbs.

Tricep kickbacks come as one other of the best triceps exercises to do. Lean forward while standing having your body be parallel to the floor.With one dumbbell in hand, bend the elbow to a 90 degree angle, and have your arm come backwards so that it becomes straight. And, then return it to the initial position.

For the most benefits keep those triceps tensed. Then, continue to carry out the process once more with the alternative arm after you’ve done so for a steady amount of sets. It might be easier doing this while making use of a bench to support your other arm and leg.

This can also aid to relieve some of the tension from the back area also.Always remember that the triceps are a critical muscle group to workout, and mustn’t be overlooked. The triceps should go side by side with workouts of the biceps.

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Triceps Resistance Bands Exercise : Triceps Extensions

To train your triceps as well as other muscles and get a full body workout, resistance bands are really just what you need. You don’t even need much room, you can train anywhere without spending too much money. Triceps extension is one arm exercise you can perform the same way you would with dumbbells.

Grab the exercise band by the handles, each in one hand. This may be better for you to try fist with the Light resistance band. Step with one foot on the band, in the middle of the lenght.

You’re going to train one arm at a time. Lift the handle up behind your neck. Your elbow should be bent, just next to your head and stay there, keep it in. This is the starting position.

Now extend your arm all the way up over your head. That’s a triceps extension, you need to keep proper form, control the movement.

Go back to the starting position by bending your arm, not too fast, still keeping the elbow in and up, your hand is now back behind your neck.

You can perform these triceps extensions using your two arms. Just grab each handle and move them up over your head in the starting position explained earlier, and extend the same way.

Your can also increase the tension by stepping on the band with yur two feet. This will provide you more resistance and make the exercise more challenging. You can also then use a heavier resistance band when it becomes too easy.

Depending on the resistance you use, you will still want to be able to perform 12 reps per set. When you can then again, increase resistance with a heavier tension exercise band.

Triceps extensions is just one exercise you can perform with exercise bands. There are many others you can do and still with the same comfort, versatility and portability.

Triceps Exercises for Women that Work

It seems as a woman gets older the more issues she has with her arms.  When there is weight loss along with aging you end up with a lot of upper arm flab.  This flab is unsightly and difficult to get rid of.  With a few of the right exercises you will be able to get the well-toned arms of your youth.  People who lose a lot of weight will also have a problem with upper arm flabbiness.  Just like you exercise the rest of your body to get a toned body you must also do tricep exercises for women.

Some of the best exercises for the triceps are done using small weights called dumbbells.  Usually a woman will use 5 to 10 pound weights to work their arms.  You can exercise both arms at a time or one at a time.  When you exercise one arm at a time always remember to do the same amount of repetitions for each arm.  You don’t want to have one well worked arm and not the other. 

Dumbbell use is important for building your triceps.  You can build your triceps without ending up with too much muscle.  Some women worry about working their arms too much.  They are afraid they will end up with the look of a man’s toned and muscular arms.  You can work your arms without an overabundance of muscle.  It is actually a lot of work to get a man’s look on a woman.

Some of the best exercises include skull crusher, hanging dips, dumbbell triceps extensions and close grip push-ups.  With some you will need dumbbells.  The skull crusher is done by lying on a bench.  You will use a small weight and will lift it over your head.  You then will lower it towards your forehead.  This is an exercise where you work out slowly.  You will want to work on going as slow as possible.

The dumbbell tricepsextensions are done while sitting straight.  It can also be done while standing.  Hold the dumbbell over your head and slowly lower it behind your head.  You will be bending your elbows for this one.  Work slowly to get the most benefit out of it.  You will grip the dumbbell with both hands and work both arms at the same time.  It is also possible to work one arm at a time if you prefer.

Using these exercises you will be able to get the toned arms of your youth.  You will no longer be ashamed of flabby arms.  While working your arms you should consider working the rest of your body.  You can lose weight and get toned all over with the right type of exercises.  An exercise that will improve your circulation as well as burn calories is a cardio exercise and tricep exercises for women.  There are many types of cardio that you can do to burn calories and help you to lose weight.  Remember to work your arms as well to fight the flab.  You can have arms you will be proud of with a little work with weights.

 

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