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5 Best Tricep Exercises For Women

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When it comes to the best tricep exercises for women, keeping it simple is totally underrated! Here are the top simple yet effective tricep exercises for women!

Who doesn’t dream of rocking those sleeveless tops with confidence?

Well, toned arms are the key, and when it comes to sculpting them, tricep exercises are your best pals.

Forget the complicated stuff—let’s talk about straightforward, effective moves that’ll make your triceps pop!

In this article, we’re ditching the gym jargon and getting real about what works for women.

(All exercises are picked by me, a certified personal trainer!)

Whether you’re a newbie or a seasoned fitness enthusiast, we’ve got you covered with the ultimate tricep exercises to help you reach your arm goals.

Let’s dive in and get those arms toned and fabulous.

But first, let’s talk about why you should be strength training in the first place.

The best tricep exercises for women

Why Women Should Strength Train

Build Lean Muscle

Contrary to common misconceptions, strength training doesn’t bulk up women but rather helps in sculpting lean muscle.

This lean muscle mass not only enhances physical appearance but also contributes to a higher resting metabolic rate, aiding in weight management.

Boost Metabolism

Strength training is an effective way for women to rev up their metabolism.

Unlike traditional cardio exercises that primarily burn calories during the workout, strength training elevates the metabolism for hours afterward, leading to continued calorie burn even at rest.

Enhance Bone Health

As women age, they become more susceptible to osteoporosis and bone fractures.

Strength training is an excellent way to combat this risk by promoting bone density.

Weight-bearing exercises like squats, deadlifts, and lunges are particularly beneficial for strengthening bones and reducing the risk of osteoporosis.

Improve Functional Strength

Strength training isn’t just about lifting heavy weights; it’s about enhancing functional strength for everyday activities.

Whether it’s lifting groceries, carrying children, or performing household chores, having a strong and resilient body makes daily tasks easier and reduces the risk of injury.

Boost Confidence and Empowerment

Engaging in strength training can significantly boost confidence and empower women both physically and mentally.

Achieving strength and fitness goals fosters a sense of accomplishment and self-efficacy, leading to greater overall well-being and resilience in facing life’s challenges.

Combat Age-Related Decline

As women age, they experience a natural decline in muscle mass and strength, leading to decreased mobility and increased risk of falls.

Strength training can counteract this decline by preserving muscle mass, improving balance, and enhancing overall functional capacity, enabling women to maintain independence and vitality as they age.

5 Best Tricep Exercises For Women

Here’s a list of effective triceps exercises for women, along with instructions on how to perform them:

1. Tricep Dips:

Tricep dips
  • Sit on the edge of a stable chair or bench, with your hands gripping the edge beside your hips.
  • Slide your hips off the edge, supporting your body weight with your arms.
  • Lower your body by bending your elbows until they are at about 90 degrees.
  • Push yourself back up to the starting position, extending your arms fully.
  • Repeat for the desired number of repetitions.

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2. Tricep Kickbacks:

Tricep kickbacks
  • Hold a dumbbell in each hand and stand with your feet shoulder-width apart.
  • Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  • Keep your upper arms close to your body and extend your elbows, bringing the dumbbells back until your arms are straight.
  • Hold for a moment, then slowly lower the dumbbells back to the starting position.
  • Repeat for the desired number of repetitions.

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3. Tricep Pushdowns (with resistance band or cable machine):

Tricep Pushdowns
  • Attach a resistance band or use a cable machine with a straight bar attachment at chest height. (Other attachments work, too!)
  • Stand facing the attachment, feet shoulder-width apart.
  • Grab the bar with an overhand grip, hands shoulder-width apart.
  • Keep your elbows close to your sides and fully extend your arms, pushing the bar down until your arms are straight.
  • Slowly release the tension and return to the starting position.
  • Repeat for the desired number of repetitions.

4. Close Grip Push-Ups (AKA Tricep Pushups):

Tricep exercises for women
  • Start in a plank position with your hands directly under your shoulders and your arms straight.
  • Move your hands closer together so that they are directly under your chest, forming a diamond shape with your index fingers and thumbs.
  • Lower your body towards the floor by bending your elbows, keeping them close to your sides.
  • Push yourself back up to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.

5. Overhead Tricep Extensions:

Still searching for the best tricep exercises? Give tricep extensions a try!

Overhead extensions
  • Hold a dumbbell or kettlebell with both hands and raise it overhead, arms fully extended.
  • Keep your core engaged and your upper arms close to your ears.
  • Bend your elbows to lower the weight behind your head, keeping your upper arms stationary.
  • Extend your elbows to raise the weight back to the starting position.
  • Repeat for the desired number of repetitions.

That’s all you really need for triceps!

(The best tricep exercises keep it simple!)

Incorporate these exercises into your triceps workout routine, aiming for 2-3 sets of 8-12 repetitions for each exercise, and remember to maintain proper form throughout to prevent injury and maximize effectiveness.

As always, it’s essential to consult with your doctor before starting any new exercise regimen, especially if you have any pre-existing health conditions or concerns.

Psst! I recently created an online nutrition course jam-packed with information on food mindset, exercise science, and nutrition education so that I could pass that knowledge on to you. Check it out!

Until next time,

Chantal from Ironwild Fitness

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