Tired of triceps dips? There are plenty of other tricep exercises for women! Here are my 5 favourite for toned arms.
How Often Should I Train Triceps?
Triceps are the group of muscles that keep the back of your arms nice and toned. Shaping your triceps is key to avoid those “bat-wings” or flabby arms.
One or two tricep sessions per week is enough to achieve toned arms. Just like any group of muscle, thye need to recover before you can hit them again.
Your muscle strength grows when you rest so don’t wear your poor triceps out. Even if you can’t wait to see them getting more toned and defined, overtraining won’t give faster results.
Top 5 Tricep Exercises for Women
The below exercises are my favourite! If you’re incorporating them in an arm session I would suggest to pick 2 or 3 exercises. If you’re doing a tricep-only session then you can perform these 5 exercises and do 3 sets of each. Don’t forget to squeeze your triceps!
For each movement, I perform 6 to 8 reps on the first set at the heaviest weight I can lift then I do 10 to 15 reps on the second and third set with a weight I’m comfortable with.
I like to train for an hour and this tricep workout takes me less than 30 minutes so I finish off with some cardio or I combine triceps and shoulders in one session.
My go-to tricep exercises for women:
You can see videos of these exercises here.
1. Cable push down. I love cable exercises and this one is my absolute favourite. You can use an angled bar or a rope. Keep your upper arms close to your torso and push the bar down. Hold the position and squeeze your triceps.
If you’re using a rope, hold the ends of the rope (just above the knots) then extend your arms and spread the rope out.
2. Cable bent over tricep extension. Turn away from the pulley, bend over and put one foot in front of the other if it helps you stay stable. Hold the ends of the rope and extend your forearms in front of you (not above your head).
3. Overhead triceps extension with dumbbell. Keep your arms close to your ears as you bend your elbows behind your head. Engaging your abs will help you keep a straight back. I like to stand for this exercises but you can also sit on a bench.
4. Skull crusher. For some reason I used to find this exercise scary. Even the name sounds rather terrifying. If you’re not comfortable, ask someone to spot you and start with small weights. Lie on a bench and hold the barbell up over your head. Bend your elbows without moving your upper arms (and stop before crushing your forehead). Easy!
5. Single arm kick back with dumbbells. Hold the weight in one hand and pull your elbow up to torso level. Extend your forearm behind you then lower it down. The key is to keep the upper arm against your body to really make your triceps work.
What are your favourite tricep exercises? Let me know in the comments below 🙂