Five effective triceps exercises for women. A set of exercises at home for girls on triceps How to pump up triceps for a girl

Triceps is a problem area on our body. This is the weakest and most underdeveloped extensor muscle in the arm. It easily gives out age, as it becomes flabby over time. Therefore, triceps exercises for women should become a necessary element in training.

Fat is deposited not only on the abdomen and sides, but also on the back of the arm. One way to determine the amount of fat in the body is to measure the fat fold using a special device. A clip of more than two centimeters on the triceps indicates problems with being overweight.

Triceps exercises for women

In order for triceps training to be more effective, and the risk of injury as small as possible, you should not forget to warm up before training. Focus your attention on the muscles of the elbow joint and wrists, because they will be most involved during the session.

If you are training with a heavy load, remember - it must match your capabilities. Do not forget about the correct technique when doing exercises and. This approach will allow you to see the first results faster than you expect.

French press with dumbbells

Starting position - lie on a bench, holding two dumbbells in front of you. Your arms should be at a 90 degree angle with your body. Palms point forward and elbows back. As you inhale, slowly lower the weight until the dumbbells are near your ears. At the same time, the shoulders and elbows should remain motionless. The result of the exercise depends on this - the less the elbows move, the greater the load on the triceps. Exhale - return the weight to its original position. It is enough to complete 15 clean repetitions.

Attention! When doing this triceps exercise, be careful with your weight selection. Too much weight increases the risk of injury to the joints and ligaments. The French bench press is not recommended for people who have problems with the elbow joints.

Extension from behind the head with a dumbbell

This is an effective triceps exercise for women. You will need a dumbbell weighing at least 5 kg. Take it in both hands and lift it above your head. The legs should be shoulder-width apart, the press is tense, and the shoulders are relaxed. Now slowly bend your elbows, then return them to the starting position. Proper breathing: exhale - lower your hands, inhale - raise them. Do 2-3 sets of 10 reps.

A similar exercise can be performed by working with each hand in turn. This is a more difficult option.

Reverse push-ups

To perform this triceps exercise, you will need a support, such as a bench. Lean on the edge of the bench. Hands are shoulder-width apart and straightened. Bend your knees. The thighs and lower legs should form a 90 degree angle. This is the starting position. Inhale - lower the body down, bending your elbows. The forearms should always point down. Exhale - take the starting position. Do 2 sets of 10-15 reps. To complicate the exercise, the legs need to be straightened.

Bent over arms with weight

Take . Tilt your torso to the floor 90 degrees. Move the leg of the same name to the working hand back, and the other slightly forward. The look is in front of you, the back is straight, the working arm is pressed to the body with the shoulder. Rest your other hand on your knee. As you exhale, slowly unbend your arm at the elbow, while inhaling, return it to its original position. Do two sets of 10-12 reps for each arm.

Push-ups with narrow arms

The most difficult triceps exercise. Lie face down on the floor and place your hands at shoulder level or closer than shoulder width (complicated version). As you inhale, lower your body down until your chest touches the floor. Exhale - using the triceps, pectoral muscles and abs, return the body to its original position.

If you do not have enough strength to perform this exercise, then simplify it by bending your knees to reduce resistance.

Triceps exercise for women - video

Everyone wants to look smart, attract attention, both men and women. Hands are the main thing that they pay attention to first of all when evaluating a figure. An athletic and fit person always has beautiful hands. We are talking not only about the prominent biceps, but also about its antagonist - the triceps. You can pump it up in the gym, but home workouts can be very effective. Next, we will talk about how to pump up triceps at home.

For some reason, having decided to pump up their arms, the majority of people pay more attention to the biceps than to the triceps, believing that this way their arms will become more voluminous. This is a gross mistake. Triceps occupies 2/3 of the volume of the arms, and biceps only 1/3. If you want pumped up arms, do not forget about triceps training.

Pumped up triceps will allow you to add in, you will increase the number of push-ups from the floor, because triceps are auxiliary muscles during the work of the chest. In addition, the triceps play a major role when hitting, which will greatly help boxers and other fighters. It is also important for girls to pay attention to him, especially if they wish.

How is the triceps muscle of the shoulder arranged?

From the name it is clear that the triceps consists of three muscle bundles: lateral, medial and long head. It is important to know their structure, because in different positions these bundles work and train differently. The triceps is designed to extend the arm and is the antagonist of the biceps. The ends of the muscles are attached to the elbow joint.

Doing only one exercise, only one beam will be loaded, the rest will lag behind. In this case, the hand will look inharmonious and ugly.

Features of training at home

At home there is not such a variety of simulators as in the gym, however, here you can also pump the triceps muscle of the shoulder. To do this, there are simple classic triceps exercises that can be performed at home or on the street. The following equipment is needed: a weight, a bench or a chair, a block simulator or, two pairs of dumbbells of different weights, ideally bars. If you have the right amount of patience and the will to train, you will quickly and easily understand how to tighten this muscle group.

Triceps exercises for men

The triceps exercises for men themselves are no different from those that are suitable for girls. The only difference is that men's training is dominated by a large load and a small number of repetitions. And for girls, it’s enough to deal with light or medium weight and a large number of repetitions. Triceps exercises are best combined with exercises for the back muscles. It is recommended to train this group 2 times a week, with a rest period of 5 days.

Similar to regular push-ups, only the hands are placed at shoulder level, and not wide. When performing the exercise, the elbows should be pulled back, and not to the sides. This is considered basic, and its inclusion in home workouts is a must.

Reverse push-ups from a bench or chair

Here you will need some kind of elevation, like a chair or a small stool. The main thing is that it is solid and stable. Lean on your hands, the body is on weight, the look is directed forward. Lower and rise slowly. Make sure that the body is straight, the back should not be bent or protruded. You need to do this exercise to failure. To facilitate the exercise, the knees can be bent. To make it more difficult, put your feet on an additional hill.

Rest with one hand and knee on a chair or bench. Press the hand with the dumbbell to the body. Begin to unbend and bend your arm at the elbow. You can also do this exercise while standing with your torso slightly tilted down with a straight back.

Dumbbell / kettlebell press behind the head

Stand up, grab a dumbbell under the hat and lift it above your head. Start slowly lowering it behind your head and lifting it back up. Be careful, it is very easy to fill yourself with a bump.
How to technically do this exercise is described in this video.

French bench press with barbell/dumbbells

You can do it both standing and sitting. The main option is lying down. The barbell (in the absence of it, you can take dumbbells) is taken with a narrow grip. The bar is raised in front of you and lowered to the forehead, bending the arms at the elbows. In order to complicate the exercise, take your hands back, so the chest will turn off from the work and the triceps will be loaded more. For all its injury risk, this exercise, with the right approach, can seriously strengthen the ligaments.

This video shows how to do this exercise.

Push-ups on the uneven bars

The main triceps exercise for those involved. However, he has one minus - there must be bars at home, but they may not be. When performing the exercise, it is better to take your elbows back so that the load from the pectoral muscles is transferred to the triceps. At first, you may have an uncomfortable feeling in your chest, as if something is tearing there. This is normal, because the muscles are not yet stretched, and so they stretch. After 3 weeks of classes, such sensations will disappear.
Video with detailed instructions and with all the nuances.

Exercises for girls

Usually a woman does not need large arms and strong muscles. It is enough that they look smart, and not hang like a sausage. Therefore, exercises for girls are different from those for men. Their main task is to tone the muscles by working with dumbbells or a barbell. Women have a less intense pumping.

The same push-ups as for men, but with some nuances. Girls are usually weaker than men, and therefore it is difficult for them to perform push-ups from the floor. In order to make the exercise easier, you can do push-ups from a chair, bed, window sill, table, etc. Remember that the higher, the lighter the load. The load should be selected so that it can be done 30-40 times. Most importantly, do not forget to put your hands narrowly and take your elbows back.

Girls will also find this exercise very useful. However, take lighter weights and do more repetitions so that the muscles are leaner and more defined.

It is better for girls to perform this exercise with one hand with a small weight. In this case, the arm together with the dumbbell should be lowered to the opposite shoulder. The second is for support. After the working arm is tired, switch hands. Try to do the same number of repetitions for the uniform development of muscle fibers.

Train regularly. Only by constant training can anything be achieved;
Eat right. Your body must have enough protein to ensure the growth of muscle fibers, and carbohydrates to replenish energy reserves;
Give up alcohol. Scientists have long proven that alcohol negates all the efforts from training. A high-quality and beautiful body can be achieved only by completely abandoning it;
Sleep well. The body needs time to repair the muscles. Best of all, they recover in a dream. For the best training results, you should have a healthy, eight-hour sleep;
Don't drop everything half way. Many, not having received the desired result, quit training after a month of classes. If they had trained for another six months, they would have received the desired body;
Warm up thoroughly before training. A body that is not warmed up before classes trains worse, and you can also get sprains and dislocations. Do not neglect the warm-up;
Choose a reasonable weight. If you take too much weight, the likelihood of injury will increase;
Do cardio exercises. So you can lose weight faster, your body will be leaner and leaner. The triceps will also become more prominent. Suitable for girls;
Make a pause. After training, warmed muscles need to be calmed down, so they will recover faster after training. To do this, do stretching or cardio exercises.

It is not difficult to achieve beautiful hands and pump up triceps. Everything needs training. It is enough to train regularly and pay attention to both biceps and triceps. For some reason, the latter is very often forgotten, but in vain. Beautiful and voluminous triceps are the key to a pumped up arm. Follow these guidelines and you will see how quickly your hands take on a beautiful shape. Good luck with your training.

In the daily life of women, such a muscle of the arm as triceps is rarely involved. As a result, it loses its shape, sags, and soon its owner has to hide the unsightly part of the body under a long sleeve. To prevent this, it is enough to do exercises to strengthen the triceps 2-3 times a week. You will learn about the most effective of them, along with a detailed description of the execution technique, from this article.

Triceps is the triceps muscle of the shoulder, which is located on its back side. It consists of 3 components: long, lateral and medial muscles. With their help, flexion and extension of the elbow occurs.

Triceps occupies about 2/3 of the entire length of the shoulder, and caring for them plays an important role in the formation of beautiful arms. Therefore, we will learn in more detail how you can effectively pump up triceps.

Did you know? About 25% of injuries sustained during training occur in the muscles of the forearm and hand.

Top 10 exercises

Training for this area of \u200b\u200bthe hands can be organized both in the gym (on your own or with the participation of a trainer) and at home. To achieve the result, small dumbbells (up to 2-3 kg) will be enough.

Our top is opened by familiar push-ups, with which you can make all the muscles of the forearm work.
The exercise itself looks like this:

We get down on all fours, leaning on our palms and socks.
We place our hands so that the distance between the palms does not exceed the width of the shoulders.
Now we take the starting position: we stretch to the string, trying to align the legs and back in one line.
We slowly bend our elbows, go down, as if we want to reach the floor with our chest, but at the same time we make sure that there is no deflection in the back.
Having descended as low as possible, we return to the starting position.

Important!You should go downon inspiration, and rise - on the exhale.

The best option would be to do 4 sets of 15 reps. But in the first workouts, you can start with 4-5 push-ups, gradually increasing the load.

Another type of push-up that puts all the stress on the triceps is the reverse push-up.

You can do them with the help of a bench in the gym, and at home, a low chair or sofa is suitable for this.
The scheme of movements in this type of exercise is simple:

We turn our backs to the bench and rest our hands on its edge, turning our palms to the body. We try not to spread our arms wide.
Bend the legs so that the knees form a right angle. We rest our feet on the floor, but we use them only for support. In the process of push-ups, you can not push off with your heels or socks.
When the starting position is taken, we proceed to the exercise: we slowly bend our elbows, lowering the body down and inhaling.
Lowering the body as low as possible, we rise on our hands back, exhaling.

It is advisable to repeat the exercise three times, performing 9-12 repetitions for each circle.

Did you know?Minoru Yoshida of Japan did 10,507 non-stop push-ups in 1980. This record has not yet been broken.

During the first workouts, you can reduce the load by moving your legs closer to the support.

Fitball push-ups

To perform this exercise, you will need a fitball - a large ball (with a diameter of 45 cm or more) for aerobics.

This more complex version of push-ups is performed in several stages:

We lay down on the fitball with our stomach, lean our hands in front of us, with our palms slightly wider than our shoulders.
Now slowly lower your chest to the floor, bending your elbows as you inhale.
Then we rise back, exhaling.

The difficulty of this exercise lies in the fact that you have to keep your legs in balance during the push-up itself. Therefore, beginners are unlikely to be able to complete it without proper physical preparation.

Fitball push-ups: video

Important!Fitball push-ups are contraindicated for pregnant women.

People who are far from fitness or sports rarely have an idea about this type of push-ups, since this is a very narrowly focused exercise. However, it works the triceps very effectively, so we could not ignore the side push-ups.
The correct execution of the exercise looks like this:

Lie down on your left side with your knees slightly bent.
Grab the waist with the left hand.
Rest the right palm on the floor at shoulder level.
Exhaling, with the supporting hand we raise the body up, straining the triceps.
Inhaling, we return to the starting position.
We do the same with the other hand on the other side.

Side push-ups are worked out for 3 sets of 10-15 repetitions at a time.

Previously, we had exercises with body weight, and now we will add work with dumbbells.
The extension of the arms with a dumbbell, in a sitting position, is performed as follows:

We sit on a bench, fitball or chair.
Grab a dumbbell with both hands and raise it above your head.
After slowly bending the arms at the elbows and exhaling, lowering the load to the maximum position.
Then we lift it back, taking a breath.

Keep your shoulders still so that all the load is placed on the muscles of the arms. During one workout, do 2-3 sets of 8-12 reps.

Did you know?Dumbbells were invented by athletes in ancient Greece. But they were invented not to form a beautiful body, as many might think, but for ... triple jumps. With the help of dumbbells, the jumpers improved their performance: after the run-up, the athlete on the third jump threw the dumbbells back, thus adding 10–15 cm to the length of his jump.

This exercise is done in the same way as the previous one.
However, in this case, work with a dumbbell is carried out in a standing position, legs slightly apart shoulder-width apart. If you can’t immediately perform the exercise in this position, then you can set one leg back slightly to make it more convenient to keep your balance.

And those who want to complicate the task can hold the dumbbell with one hand instead of two when performing it.

This exercise helps to improve the relief and give a beautiful shape to the muscles of the shoulder and forearm, so do not forget to work it out from time to time.
The technique for performing the exercise is simple:

We take a dumbbell in the right hand.
On the left side, knee and palm rest against the bench, bending over at the waist.
Being in this position, we bend the right arm (without releasing the dumbbell) so that the shoulder remains parallel to the floor.
Now we do the exercise itself: we raise and unbend the arm with a dumbbell.

Do 5 rounds of 8-10 reps for each arm.

Close grip bench press

This exercise is for the gym, because it will need a barbell and.
The scheme of work in this case is as follows:

We lie down on the bench with our feet on the floor.
We place our hands slightly narrower than shoulder width.
We take the weighting agent and, holding it at the top, place it in the middle of the chest.
Slowly lower the bar down, not allowing it to lie on the chest. At the same time, we press the elbows to the body.
Squeeze the load back up.

We repeat like this 3-4 sets of 8 pushes.

Did you know?In 1894, bodybuilding founder Eugene Sandow set a world record. He lifted the bar with one hand, at the ends of which hollow balls were installed, where 1 person was sitting. The total weight of the equipment was 122 kg.

This exercise is done like this:

We take the starting position: we take the barbell with a narrow grip from above and lie down on the bench so that the head is at the edge of the support.
Holding the load on straight arms, bend the elbows slightly in the direction of the head.
We control that the feet are on the ground, and the lower back is slightly bent.
Now, inhaling, slowly lower the bar behind the head, almost touching it.
As you exhale, raise the barbell back, while keeping your elbows and shoulders motionless.

Important!If possible, use barbells with a curved neck to prevent overloading the joints.

This exercise is great for athletes of all ages, regardless of gender, so it is used in many sports.

To perform it, you will need a block simulator (“Crossover”, “Draft from above”, etc.) and a curved handle, on which the palms will be slightly wrapped inward. To replace it, a straight handle is quite suitable.
Press down on the block is performed as follows:

Tilt your body slightly forward.
At the same time, we press our elbows to the sides, slightly leading them forward.
The grip should be 1-2 fists wide between the hands.
We carry out the movement with the help of only the elbow joints: we pull the handle down, extending the arms.
With effort, press down, inhale.

Try to do the exercise using the strength of the triceps, and not due to jerks.

Triceps workout for girls: video

In the end, I would like to provide a few tips to help make your workout even more effective:

Before starting the main work, be sure to warm up - at least 5 minutes.
After each approach, stretch the muscles - this will not increase them in size, but will add strength to them, and in the future will save the triceps from sagging;
Try not to rush when doing the exercise - with fast movements, the muscles will not be loaded enough.
Increase the load gradually, you should be comfortable during the task. If this is not the case, reduce the weight.
The increase in load first occurs due to an increase in the number of repetitions. But if you feel that you are already able to perform the optimal number of approaches, then it's time to increase the weight.
Give yourself 0.5-1 minute to rest between sets, and 2-3 minutes between exercises.

Triceps, unlike the press, legs or buttocks, does not belong to the list of muscles that the fair sex is in a hurry to get in shape in the first place. However, without complex work on the whole body, it is impossible to create a beautiful figure. Therefore, we hope that the above set of triceps exercises will make your workouts more effective, and your arms stronger and more graceful.

How to pull up a woman's triceps on her own: video

Many representatives of the weaker sex are convinced that you should not pay attention to your hands during training. If you do not agree with this opinion, then you will probably be interested to know how you can pump up triceps at home.

What is this muscle and is it worth it to pump?

Triceps is located on the back of the shoulder and stretches to the elbow. It consists of the lateral, long and medial heads and performs important functions, namely, it is responsible for the flexion and extensor movements of the upper limbs. Although in ordinary life we quite often unbend and bend our arms, this is not enough to fully work out the muscles, which explains the benefits of training.

Is it worth it to download triceps to the fair sex? Yes, and there are several reasons. The first is a harmonious, proportional, embossed and attractive body. If you regularly play sports and pay attention only to problem areas, then other areas may not look as beautiful and developed.

The second reason is a decrease in the volume of the shoulders and the elimination of sagging in this zone. With overeating and a sedentary lifestyle, fat cells are also deposited on the arms, especially in the upper parts on the back. These areas are practically not involved in the performance of everyday women's duties, so some girls and women do not look the way we would like.

The third reason is muscle building. Yes, naturally thin girls dream of a beautiful sexy body, and overly thin hands sometimes spoil the look. Regularly performed exercises will help make the shoulders more prominent and feminine.

How to work out triceps?

How can a woman quickly pump up triceps? To begin with, consider the general rules of training, compliance with which will achieve excellent results:

Don't expect a quick effect. The result will be noticeable after at least 1.5 months of regular training. For women who are overweight, it takes more time to achieve the desired effect - 2-3 months. And for owners of a lean physique or a slender figure, triceps can take shape after a few weeks.
It is important to use all three muscle heads during training, otherwise there will be no visible effect. To do this, you should perform different exercises: presses, extensions, push-ups, lifts with dumbbells.
Increase the load gradually so as not to injure the muscle fibers and not suffer from pain. If you are using an additional weight, start with a light comfortable weight, then begin to gradually increase it. The same goes for the number of repetitions. For unprepared girls, 10-15 times is enough to start, then go up to 20. Then you can do two sets, then three. But in any case, do not train to exhaustion: pleasant fatigue, slight muscle tension should be felt.
Do not try to exercise daily, the optimal frequency of training is two or a maximum of three times a week. If you maintain such intervals, the muscles will have time to recover from stress and begin to take on the desired shape, and not deplete.
Work on other muscles of the upper limbs to make your arms look harmonious.

Exercise Options

Now consider the best exercises aimed at working out the triceps:

Push-ups from the floor with a narrow grip. First, get on all fours and rest your hands on the floor so that the distance between them is slightly less than the width of your shoulders. Straighten your legs so that your body forms a straight line. Begin to slowly and deeply inhale and at the same time lower the body, bending your arms. Exhale, rise quickly and return to the starting position. Do 15 repetitions. If you have not previously done push-ups, then you can do the exercise with your legs bent at the knees to reduce the load.
Push-ups from a chair or bench. You will need a high enough support to perform reverse push-ups. Stand with your back to it, sit on the edge, rest your slightly bent legs on the floor in front of you and move your body weight to your hands, removing your buttocks from the bench. On a deep breath, sit down, bending your elbows and shifting your body weight to the upper limbs so that the lower ones remain as relaxed as possible. Do at least 15 reps. To complicate the exercise, you can place your legs on an elevation, for example, on a stool or chair.
Arm extension with one heavy dumbbell. Its weight depends on the level of your physical fitness, but it should be at least 3-4 kilograms, because you will hold the weight with two limbs at once. Take the projectile in your hands and securely grab it to avoid accidental slipping. While inhaling, lower your hands with a dumbbell behind your head so that your forearms touch your shoulders, but at the same time the latter remain practically motionless. That is, there is no need to strive to lower the projectile as low as possible: ideally, it touches the upper back or even remains behind the head. Next, exhale and slowly raise your hands with the weighting agent up. Do 15-20 reps in one set. Instead of a weighting agent, you can use an expander fixed behind your back on the floor with your feet.
Alternate extension of the arms. Stand or sit on a chair with your back straight. Take a dumbbell in one hand, support the first limb in the shoulder area with the other. Inhale, bend the involved arm, moving it behind your back, until the triceps muscles are stretched to the maximum. Do not linger at the end point and as you exhale, unbend your arm, lift it up. For each limb, perform this exercise 10-15 times.
Effective training with extension of the limbs in the slope. You will need a bench or a stable chair (stool) with a wide seat. Place the left leg bent at the knee and the straightened left arm on the support. The right leg is on the floor, take a dumbbell in your right hand and lower it down. On a deep breath, bend the working limb, bringing the shoulder to the chest, straighten the arm completely, bend and lower again, returning to the starting position. Do 10 reps for each side.
Dumbbell bench press. Lie down on a bench or on the floor, pick up one large dumbbell or two small ones. Straighten your limbs, stretch in front of you above your chest. As you exhale, bend your elbows, bringing the weight closer to your head at eye level. Exhale, return to the original position. Repeat the exercise at least 10-15 times.
A bench press with a medium grip at shoulder width is useful. When lowering, place your shoulders along the body, elbows pressed against the body. Raise the projectile quickly.

Do it competently and regularly, and soon you will notice the result in the form of beautiful and embossed triceps.

To bring the muscles of the hands into tone, it is not necessary to go to the gym. There are several effective and fairly simple exercises that require only 15 minutes And you don't have to go to the gym. For classes you will need a weighting agent. It can be dumbbells or a bottle filled with water. Part of the exercises is performed using a fitball.

Tight and elastic triceps for every girl is an opportunity to wear open sleeveless dresses, demonstrating to others her good athletic shape and beautiful body. Exercises that strengthen the muscles of the hands not only allow you to restore tone, but also contribute to the normalization of metabolism.

You need to do the exercises three times a week. If, along with the exercises, you also revise your own, then the training will allow you to get rid of excess weight.

Take the starting position as shown in picture A. Lying on your side, put your legs together and bend your knees a little. The left hand is on the right shoulder, the right palm is on the floor.

Perform the exercise in accordance with figure B. Transferring the emphasis to the right arm, straighten it while lifting the torso. Do 12 reps on each side.

The starting position is as in Figure A and similar to the usual ones, only the hands are not at the same level with the shoulders, but closer to each other, the legs lie on the fitball.

Slowly bend your elbows so that a right angle is formed, as illustrated in picture B. Take the starting position. Do at least 12 repetitions.

Take a starting position as in Figure A. You can lie on a fitball or use a bench. Hold dumbbells or other weights in your arms bent at the elbows.

Slowly straighten your arms as shown in image B. Then return to the original position by lowering your arms. Do 12 reps in a row.

Stand up straight and relax your knees, but do not bend them. Raise your arms up and bend at the elbows so that they are on the same level with the ears. Hold dumbbells in your hands. The position should be similar to figure A.

Straighten your arms while pushing the dumbbells up. The triceps should be tense, and the arms should be straight in the final position (image B). Return to starting position. Do the exercise 12 times.

To take the starting position, put the left palm and left knee on the bench. The right hand, which holds the dumbbell, is held parallel to the body, bent at a right angle (Figure A).

The arm is slowly straightened, held in the extreme position (image B), and then returned to its original position. The exercise is repeated for each side at least 12 times.

It is performed without the use of any sports equipment. To take the starting position (image A), they lie on the floor, hands are placed so that they are at shoulder level.

Lower your body so that your elbows are at your sides and parallel to your torso (Figure B). Both the buttocks and the press should be as tense as possible. After lowering, take the starting position. You need to do at least 12 repetitions.

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