The following 15 triceps exercises for men (with accompanying videos) focus on developing the triceps, the large muscles at the back of the upper arm. In fact, girls can use them in their training, the difference will only be in the working weights and drawing up a training program.
Select any exercise to watch the corresponding video. At the end of the article you will find 3 triceps training programs, as well as links to articles about other muscles. The exercises that will be discussed are grouped in the following order:
- Barbell exercises;
- Exercises with dumbbells;
- Exercises in a block simulator;
- Exercises using your own weight;
- Exercises in other simulators.
Triceps exercises with barbell
Bent barbell press (EZ bar)
The triceps barbell press is a good exercise for gaining muscle mass that can be performed either sitting or standing. If you have lower back problems, a sitting position is preferable. This exercise works all parts of the triceps and is usually performed with an EZ bar, although a regular bar will work too. For more emphasis on the triceps, use a grip close to medium. Don't use a too narrow grip as this can put stress on your elbows. Reduce the working weight if you cannot perform the exercise without placing your elbows out to the sides.
Lying arm extension with EZ bar
The EZ bar curl is one of the easiest triceps exercises to build muscle and strength. This exercise works all the muscles of the triceps, but it is especially effective for working the upper part of the triceps. Due to the specific positioning of the elbows in this exercise, too much weight or improper technique can lead to elbow injury. If you are experiencing pain in your elbows, then keep your shoulders at an angle to your torso rather than perpendicular to it, and do not allow your elbows to roll out to the sides during the exercise. Small movements of the elbows are considered normal and acceptable. Small movements of the elbows are considered normal and acceptable.
Close grip bench press
The close grip bench press is one of the main exercises for developing triceps. The chest muscles are also involved in it, which should be taken into account when including this exercise in the training program. It should be performed with as close a grip as possible, but this can be an awkward position. Therefore, any position of the hands narrower than shoulder width will be quite sufficient. The narrower the grip, the more stress is placed on the triceps and less on the chest muscles.
Triceps exercises with dumbbells
Trices extension with dumbbells
Dumbbell curls are one of the simplest triceps exercises that are best performed with light weights. This exercise works all the muscles of the triceps, although it is especially effective for working the upper part of the triceps. Due to the specific positioning of the elbows in this exercise, too much weight or improper technique can lead to elbow injury. Since dumbbell curls are a form-building exercise, they should be performed slowly and carefully through a full range of motion. The advantage of using dumbbells instead of an EZ bar for this exercise is that the arms move independently of each other.
Extension of the arm with a dumbbell across the body in a lying position
The supine dumbbell curl is another simple triceps exercise that's best done with a light weight. This exercise works all the muscles of the triceps, although it is especially effective for working the upper part. Due to the specific positioning of the elbows in this exercise, too much weight or improper technique can lead to elbow injury. Since this exercise is designed to work on the shape of the muscles, it should be performed slowly and carefully with a full range of motion. Changing the movements of the arms (across the body, and not up and down) in a special way allows you to work the triceps muscles. And being able to perform the exercise with one hand allows you to focus on technique and really hit your triceps muscles.
Pulling your arm back with a dumbbell
The dumbbell arm raise is a good exercise for developing the upper triceps. It should be performed with light weight, and it is also necessary to monitor the position of the shoulder in the starting position throughout the exercise. Although this exercise is usually performed with one hand while the other supports the position of the body, it can be performed with both hands at the same time. People suffering from lower back pain should be careful when performing this exercise and should not perform it with both hands at the same time. By shifting your body weight to your free hand, you will reduce the stress on your lower back.
Extension of arms with a dumbbell from behind the head
The overhead dumbbell extension is one of the fundamental triceps exercises for gaining muscle mass. It can be performed either sitting or standing. For those who have lower back problems, a sitting position will be preferable. The exercise is aimed at working all the triceps muscles. When performing this dumbbell press, you are doing an isolation exercise using a close grip. Reduce the weight if you cannot perform the exercise without keeping your elbows out to the sides, and then continue the exercise.
Extension of the arm with a dumbbell from behind the head
This exercise is a variation of the dumbbell extension. While the latter is typically used to build mass and strength, the dumbbell overhead curl is one of the best exercises for working on muscle development and definition. Performing the exercise with one hand provides 2 important benefits. The first is an increased range of motion. You lift the dumbbell almost from behind your shoulder. The second advantage is that the arms work independently of each other.
Extension of arms for triceps in a block simulator
Arm extension on the upper block
Triceps extensions are one of the main exercises for gaining mass. The exercise can be performed with bars of various shapes attached to the cable of a block machine. If you are using a straight bar, the narrower the grip, the more stress will be placed on the outside of the triceps. Using a grip that is too tight can cause pain in your wrists or forearms. If this happens, use a wider grip. Extension of the arms on the upper block can also be performed with a V-shaped bar. This bar puts your elbows in a position that reduces the stress on your wrists and forearms.
Extension of arms on the upper block with a rope
Extension of the arms on a block with a rope is one of the main exercises for developing mass. Performing this exercise with a rope recruits more stabilizer muscles because you must control the movement of the rope as you perform the exercise. You can also spread your arms out to the sides at the bottom of the exercise. Or you can pull them back instead. In this case, the lateral heads of the triceps will be involved more than when performing regular extensions.
Extension of one arm on the upper block with a reverse grip
The reverse grip single arm extension is a variation of the regular overhead pulley extension. Depending on the rep range, this exercise can be used to work on triceps strength, form, and development. The exercise is performed with one hand. The reverse grip allows you to work on the forearm muscles in addition to the triceps. By training each arm separately, you will avoid uneven muscle development in each of them.
Triceps exercises using your own weight
Dips
Dips are one of the exercises that allows you to train both the chest muscles and triceps, depending on the position of the arms and legs. The closer the hands are to each other, the more the triceps work, and, accordingly, the greater the distance between the hands, the more actively the muscles of the lower chest work. Leaning forward (with your legs slightly back) will reduce the stress on your pectoral muscles. Dips are one of the best exercises because they can be done using your own body weight, allowing you to see your progress by the number of reps you perform.
Reverse push-ups are one of the most versatile exercises for strength and mass. Reverse push-ups are also performed using body weight and develop the triceps in the same way as a close-grip press. The good thing about the exercise is that it can be done almost anywhere in the gym (or outside of it). When performing the exercise, your hands should be placed either shoulder-width apart or slightly narrower. Placing your hands too close behind your back will put stress on your wrists and elbows without any benefit to your triceps. This exercise puts much less stress on the chest muscles compared to dips.
Exercises in triceps machines
Extension of arms in a weight block simulator
This exercise is one of the variations of the arm extension and allows you to develop the strength and volume of the triceps. You may prefer this exercise to the EZ bar extension because the machine allows you to keep your elbows on a special platform. The ability to assume a stable position makes this exercise safe for people suffering from elbow or back pain. In some gyms, this machine may be equipped with a backrest, which should be adjusted so that it allows the elbows to be in the correct position.
Exercise in a machine simulating dips
Triceps exercises for girls will help tidy up your arms, tighten your skin and eliminate sagging. This becomes especially relevant with the arrival of the spring-summer season, when open blouses and dresses come into fashion. Home workouts, exercises in the gym or outdoors will help improve the condition of the problem area. For this, use available equipment (dumbbells) or your own body weight, use a variety of complexes and watch the technique.
Training rules
To increase muscle tone in the triceps area, perform a variety of effective exercises. First of all, it is important to choose the right complex, and a coach can help with this, who will assess the extent of the problem and draw up a program taking into account all the features and nuances.
To achieve results, you must follow the training rules. Regularity is the fundamental principle. Exercise 2-3 times a week, paying special attention to the problem area. Combine training with chest, biceps, deltoids and back work to create the perfect figure.
At first, work with light weight sports equipment (2, 3 or 5 kg) or with your own weight. If you want not only to strengthen a muscle, but also to increase its volume and get high-quality relief, increase the weight, add the number of repetitions or approaches.
In order to work the triceps, exercises for girls must be done in strict accordance with the technique. This will allow you to load the necessary muscle fibers, tighten the skin, and also lose a couple of extra pounds in the problem area.
Remember about the basic principles of the training process:
- Do a light warm-up for 10-15 minutes to prepare your body for the upcoming effort.
- Exercise in comfortable clothes and shoes. Ensure normal air circulation in the room and drink enough fluids.
- Perform all movements slowly and with full concentration. Jerking or excessive intensity will not improve performance and will lead to injury and poor performance.
- Be sure to stretch at the end of each approach and at the end of the training. This will increase productivity several times.
- Rest between sets should not exceed 30 seconds. The break between tasks is 1-2 minutes.
- Complete the planned number of repetitions, but if pain or fatigue occurs, do not overload your body.
- Control your breathing - exhale when tense, inhale when relaxing.
Triceps exercises for women
To tone your muscles, it is better to use a variety of workouts. A trainer will help you create a program and select a set of exercises, taking into account the degree of the problem and level of physical fitness. You can study on your own, choosing optimal and effective tasks at your own discretion.
Push ups
Triceps exercises for girls include different variations of push-ups. The classic version is perfect, which will provide additional work for the chest, back and abs. Experiment with different widths of brushes, which is useful for working out all three beams. For beginners, push-ups from the knees are suitable. To get maximum effect, use different variations during the same training process.
Lateral. Lie on your side, bend your legs slightly, place your lower hand on your upper shoulder. Place your free palm on the floor and lift your body up. Make sure your back is straight and your gaze is directed straight ahead.
With support. Place your palms on the floor and place your feet on a hill. For this purpose, a sports cabinet, sofa or fitness ball (fitball) can be used. Lower your torso down, bending your elbows until a right angle of 90 degrees is formed.
Reverse. Place your hands behind your back on a small hill. Place your feet on the floor or straighten your legs. Lower yourself slowly, bending your elbows until you form a right angle. Return to the starting position and perform the planned number of times.
On a hill. This option is for advanced athletes who have the required level of physical fitness. Place two stools in parallel at a distance of 40 centimeters. Place your palms on the surface, slowly lower your body down, and then slowly take the starting position.
With dumbbells
Triceps exercises for women can be performed using special sports equipment. This improves muscle function and increases the effectiveness of training. You can train in the gym or at home, if you have sports equipment of suitable weight.
Stand up straight. Take the projectile and lift it above your head. Elbow joints should be at ear level. Bend them at a right angle, bringing the dumbbell behind your head. Straighten your arms, pushing the weight up, and then return to the starting position. Similarly, you can perform extension while sitting on a bench with an inclined back.
Place your right knee and palm on the bench. Place the sports equipment in your left hand and bend your elbow. Slowly straighten it, stop for a few moments, and then return to the IP.
Lie down on a fitball or exercise bench. Take the equipment in each hand and bend them at the elbow joints so that your forearms are parallel to the floor. Straighten your limbs, straining the bundles you are working on, and then take the starting position.
Theil press. IP is similar to the previous one. Grab the dumbbells with an overhand grip and lift them in front of you. Smoothly lower both projectiles towards your chest. Make sure that they do not touch at either the top or bottom points.
In simulators
Secure yourself onto the bars, keeping your body perpendicular to the surface. Lower yourself down, bending your elbows but not spreading them out to the sides. Don't press too deep to avoid injury, especially if you're untrained.
If dips are challenging, gravitron training is a great alternative. The principle is similar to the previous version, but a special platform (located under the knees or heels) makes it easier to perform. The more weight on the machine, the less effort you need to put in. This allows you to independently regulate the quality of the work.
In the gym you can also do bench presses on a block device (crossover). Stand facing the device and grasp the handle, which is fixed on the upper block. Bend your forearms, pressing your shoulders tightly to your body. Keep your back straight and squat slightly. Extend your limbs without opening them from the body, fixate for a couple of seconds, and then take the original position.
One of the weakest points in women is the triceps. With age, this muscle gradually begins to sag. We'll show you how to strengthen it and pump up your triceps!
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You raise your arm and your weak, flabby triceps immediately reveals itself. In everyday life, this muscle is practically not used. That's why it's so important to train her. There are several exercises that allow you to pump up your triceps (triceps brachii muscle). One of the most effective are reverse push-ups.
Reverse triceps push-ups
Sit on a bench, chair, or any other stable surface with your hands on the edge. Move your pelvis off the bench and, resting your heels on the floor, try to keep your body suspended. As you inhale, slowly lower your pelvis toward the floor, continuing the movement until your elbows form a right angle. As you exhale, lift your body, straightening your elbows.
Attention: To avoid overstraining your joints, do not straighten your arms completely. Make sure your elbows remain slightly bent. Start with two sets of 10–12 repetitions. Then gradually increase to three sets of 15 repetitions.
Exercise with dumbbells for triceps
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Stand straight, feet shoulder-width apart. Take a dumbbell in your right hand (you can support your right hand with your left hand) and begin to slowly move your right hand behind your head. Repeat 20 times. Change your hand.
Fitball exercise for triceps
shutterstock Take dumbbells and lie with your back on the fitball (feet resting on the floor). Straighten your arms while holding the dumbbells in front of you. Then wind them behind your head 10-15 times.
Triceps workouts
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You should not get carried away with so-called isolated exercises, that is, involving only one muscle in the work. In order for your arms to be toned and beautiful and all your muscles to work harmoniously, your workouts should be as varied as possible. Include push-ups (with narrow palms), various types of planks, arm extensions with a dumbbell, exercises on a fitball. Or French press– placing dumbbells behind your head from a sitting or lying position. These exercises will help pump up your triceps and tone your overall figure.
What to do after training
Stretch your arm muscles - this will help avoid overstraining them. Place your arms bent at the elbows behind your back. Pull your right elbow up, your left down, interlocking your fingers.
It is enough to devote at least 10-20 minutes to these relatively simple but effective exercises 2-3 times a week, and in a few months you will appreciate the result - you will be able to pump up your triceps and your arms will be beautiful and toned.
Every woman dreams of having beautiful, toned arms.
And in this case we are not talking about increasing the volume of biceps, as is the case in men. Girls strive to get rid of excessive roundness, looseness, and make their arms more defined and elastic.
Arm exercises for women are selected taking into account the fact that the goal of the training is not to build muscle mass, but to achieve relief and overall tone. Exercises with dumbbells are ideal for working out your arm muscles at home. In particular, since the problem area for most women is the back of the shoulder, it is advisable to include triceps in the program. In this article we will look at a selection of exercises that are suitable for girls to perform independently.
To train your arms, it is advisable to have dumbbells
It is preferable for girls to perform exercises for arm muscles with dumbbells rather than on exercise machines. In the case of a simulator, exercises are performed in isolation - this loads the target muscle as much as possible, which is very good when training for mass. When using dumbbells, in addition to the target muscles, stabilizer muscles are included in the work. This partially relieves the load from the main muscle, but also allows you to work your arms comprehensively and harmoniously.
To train your arms, you will need light dumbbells with which you can perform 15-20 repetitions. As a rule, dumbbells of 2-5 kg are enough for girls. It all depends on your level of preparation. Ideally, have several pairs of dumbbells of different weights at your disposal. It is better to alternate exercises for arm muscles. While you work your biceps, your triceps rest (and vice versa).
Biceps exercises
When starting to train your arms, you should not be afraid that you will build up huge biceps and become like a man. Arm exercises for women are very similar to men's, but there are some differences.
Seated dumbbell curl
Sit on a bench or chair. Spread your legs to the sides, bend your body slightly forward. Place one hand on your thigh and take a dumbbell in the other hand. In the starting position (the arm with the dumbbell is extended downwards), there should be a few centimeters left to the floor.
As you exhale, bend your arm with the dumbbell so that your hand is at shoulder level. The elbow rests on the thigh. At the end point, slightly twist the brush inward. As you exhale, straighten your arm. Make sure you don't have any looseness in your shoulders. Make all movements clearly, controlling every muscle. Perform 15-20 repetitions on one and the other hand.
When performing this biceps exercise, keep your body motionless and do not sharply straighten your arm at the elbow.
Bend both arms while standing
Stand straight, feet shoulder-width apart, arms with dumbbells down, slightly bent at the elbows and pressed to the body. The wrists are turned forward. Bend your arms with dumbbells, trying to twist your hands so that your little fingers are higher than your thumbs.
As you inhale, straighten your arms, but not all the way. This exercise should also be performed 15-20 times.
Arm curl while lying on a bench
Lie down on a horizontal bench or place several stools if you are studying at home. Take dumbbells and lower your arms, slightly bent at the elbows, on either side of you, parallel to your body, as low as you can. There is no need to spread your arms to the sides - they go along the body, the wrists are directed towards the body.
As you exhale, bend your elbows without raising your shoulders. Turn your wrists upward as you perform the movement. At the end point of the exercise, the dumbbells should be at the level of the shoulder joints. As you inhale, return to the starting position. Do not fully extend your elbows. The number of repetitions is the same as in the previous exercise for the arm muscles.
Triceps exercises
The back of the shoulder is a so-called “problem area” for many women, in particular because fat tends to be deposited there. Therefore, performing exercises on the triceps brachii muscle is a necessary aspect of women's training.
Exercises with dumbbells for triceps allow you to work the back of your arms.
However, if you're also working on developing your chest muscles, it's worth keeping in mind that many chest exercises also work the triceps. If you are pumping your pectoral muscles, it is better to reduce the number of triceps approaches.
And one more thing... Before you start doing exercises, you need to understand one thing: if you want to increase muscle volume (which is unlikely for a woman), you need to stretch the muscle with weight, but if you only want to strengthen the muscle, you don’t need to do this, but stretch after strength exercise, without weight.
This will be explained using the following exercise:
Extension of arms behind the head while sitting
Sitting on a chair with a straight back, we raise our right arm from the dumbbells above our head, elbow near our ear, palm facing forward. Bend your arm at the elbow, bringing the dumbbell behind your head towards your left shoulder. If we want to pump up a muscle, then we bend the arm at the elbow as much as possible (stretch it under the influence of weight) and, when moving back, bring it only to a right angle at the elbow, and then bend it again.
If we only want to strengthen the triceps, then we bend the arm only to a right angle at the elbow, no more, and then straighten it almost completely. We repeat the exercise for the left hand.
Extension of arms behind the head while standing
Stand straight, feet shoulder-width apart. Take the dumbbell with both hands, lift it up and move it behind your head. Your elbows should be bent at right angles and pressed to your head. The chest does not sag. As you exhale, straighten your arms from the dumbbells. As you inhale, return to the starting position.
To perform this triceps exercise, you can take one heavier dumbbell or two lighter ones.
Repeat the exercise 15-20 times. Make sure that your elbows do not move out to the sides.
The same exercise can be done while sitting:
Bent over arm extension
Take dumbbells in your hands. Stand straight with your knees slightly bent. Lean your body forward, bend your elbows at right angles and press your elbows to your waist. This is the starting position. As you exhale, extend your arms back without lifting your elbows from your waist. Straight arms should be completely parallel to the body.
As you inhale, return to the starting position. Perform 15-20 repetitions.
Back push-ups
You can use a bench, chair, sofa or any other stable surface as support. Stand with support behind you. Lean your hands on it, straighten your legs forward. If it is very difficult to do with straight legs, you can bend your knees. The pelvis should be hanging slightly in front of the support. Gently bend your arms, lowering your pelvis down in front of the support.
Do not sit on the floor; your pelvis is suspended all the time. As you exhale, straighten your arms. Thus, you perform push-ups, but your hands are not in front of your body, but behind it.
Do as many of these push-ups as you can. Push-ups can be done anywhere: at home, in the country or in the park.
How many arm exercises should you do?
In order to comprehensively work on your arms, you can alternately perform one exercise for biceps and triceps. While one muscle group is working, the other is resting. When you have completed all six exercises, rest for a few minutes and repeat the circuit. The main thing to remember is that arm exercises for women are very important and should not be neglected, even if the main emphasis of your workout is aimed at working other areas. Proper physical activity will help give your hands a beautiful shape and attractive appearance. Below is an example of a video workout for working out arm muscles for girls.
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This is a workout for men, but it is also suitable for women (you just need to take less weight on the dumbbells: o)
Summer is the time for open blouses, tops and dresses. That's why your hands should be in perfect condition, no matter what you wear. We will tell you how to pump up a girl's triceps.
There are many triceps exercises for girls, but we need only the most effective ones. In everyday life, the triceps is rarely used, so when we raise our arm up, we sometimes notice with regret that the muscle is simply sagging.
And in open clothes it doesn’t look very attractive, to put it mildly. Let's correct this annoying "mistake" and make the arm muscles elastic and prominent.
Our workouts will consist of the most effective triceps exercises with dumbbells for women that you can perform both in the gym and at home.
As a true fitness enthusiast, you simply must have dumbbells in your apartment. 2-3 kilograms will be enough to perform a full body workout with dumbbells.
Basic training for girls
In this workout, the muscles are worked from all possible angles and all triceps bundles receive an excellent load. Now you will know how to pump up graceful triceps. This triceps workout option is ideal for beginner women and girls.
Triceps training program. Workout 1
Let's look at the technique of each movement in detail in the video.
In addition to these basic exercises, there will be many more compound and isolation movements in your arsenal.
Let's look at increasing complexity.
One-arm lateral push-ups
Lie on your side and bend your knees slightly. Place your lower hand on your waist, and rest your upper palm on the floor next to you at shoulder level. Keep your head up. As you exhale, lift your body, straightening your upper arm and squeezing your triceps. Inhale and slowly lower yourself to the starting position.
Do three sets of 10 to 15 reps on each side.
French dumbbell bench press
In order not to invent the wheel and how a girl can start triceps, many trainers recommend doing the French press. And this is justified: it is considered the most popular triceps exercise with dumbbells for women (and for men too).
Take a pair of dumbbells (1.5 to 4 kg), lie on your back, bend your knees and raise your arms above your head. From this position, as you exhale, begin to lower the dumbbells towards your ears. At the same time, the elbows look strictly at the ceiling. Inhale and raise your arms up.
Remember: movement occurs only in the elbows, the shoulders remain motionless. Repeat exercise 3 sets 15 times.
You can also perform an alternative version of this exercise using a barbell or bodybar instead of dumbbells.
Triceps press
This is one of the most effective triceps exercises. Take dumbbells in your hands and lean forward slightly, pressing your arms bent at the elbows to your body. The angle at the elbow should be straight. Extend your elbows and move them back. The shoulders are motionless, only the elbows and forearms work. Feel your triceps working.
Do 3 sets of 10 reps.
Yoga push-ups
This glorious exercise came to us from yogis, who, although they do not shine with prominent muscles, are famous for the strength and elasticity of the body. Stand in a prone position and press your elbows to your sides. As you exhale, bend your elbows, lowering your body until it is parallel to the floor. Hold your body in this position for five full breaths (1 breath equals inhalation and exhalation). Repeat 3-5 times.
Triceps push-ups
Now - push-ups. Take a lying reverse position with your arms straight under your shoulders, your knees bent, your face facing the ceiling. Slowly lower your pelvis to the floor, bending your elbows at a right angle. Do push-ups like this for 1 minute.
Incorporate these dumbbell triceps exercises for women into your workout routine to achieve the perfect arm line.
Advanced triceps workout for girls
Let's put together the main movements discussed earlier.
Triceps exercises for girls
To prevent your muscles from getting used to it, change your workout after 3 weeks, for example, arm muscle training.
If you liked our recipe for how a girl can pump up her triceps, give it a “like” and tell your friends on social networks. Let even more women and girls become fit and enjoy fitness!
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