Tricep Exercises For Women

The Best Tricep Exercises for Women

Tricep exercises, for women, are an important part of any workout routine where a gal wants to tighten and strengthen her arms. The tricep is the large muscle located at the back of the upper arm. Weakness in the tricep area is the most common cause of the flabby gathering of tissue on the back of the arm, near the armpit. We are going to take a look at a few great tricep exercises for women, and the best part is that you don’t have to go do the gym to get good results with these exercises. Take a look…


Tricep Kickbacks

Kickbacks come in many forms, but the main tricep kickback is very simple to perform and highly effective when done correctly. To do this exercise you will need some form of weight. If you do not have any dumbbells, dig around your pantry for a moderately weighty canned eighteen, such as beans or pumpkin puree. Both of these have a decent amount of weight to them, but find one that works best for you. As you stand, slightly bend your body so that your arm is able to rest near your thighs. Slowly raise your arm backward as if you are pushing the weight towards the ceiling. Stop when your arm becomes parallel with the ground. Squeeze your biceps as you hold this position for a few seconds, and then slowly return the arm to your side. This should be done in repetitions of ten, about two or three times throughout your workout.

Downward Presses

Okay, so this is one of the tricep exercises for women that require a specific piece of equipment—an exercise band with the door attachment. However, this is cheap to purchase and will more than pay for itself after you have achieved your lovely triceps! The band should be the straight variety with two handles (your standard exercise band). On it should be a weighted nylon piece which should be placed on top of a door. When the door is closed, the exercise band will be held secure while you perform your downward presses.


Stand with your back to the door while holding a handle in each hand. Lift your arms up to the side until they are bent to a 90 degree angle, then squeeze your triceps as you press downward as far as you can without bending your body. As with the kickbacks, complete two or three repetitions of ten in your workout. (Hint: the exercise band can also be used to do kickbacks.)

Overhead Extensions

This exercise requires a decent sized weight, but as you will be using this weight near your head it is extremely imperative that you are able to maintain a good grip! Start by holding the weight over your head with both hands. Slowly bend your elbows so that the weight is lowered back behind your head. Keep your elbows tight near your ears to prevent overworking your shoulders or pulling your triceps too far. Very slowly bring the weight back up to extend it over your head once more. Do two repetitions of ten throughout your workout.

These tricep exercises for women are quite easy to perform. You should find that your tricep muscles feel a nice exhilarating “burn” after all of the workouts are completed, however you should never feel pain while toning muscle. If pain does occur then stop the exercise immediately and allow the muscle to rest, as this is one of the tell-tale signs of a strained muscle. To build your triceps quickly, repeat these exercises in the recommended repetitions about three times a week. Increase the number of repetitions as your body adapts to the exercises.