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The Best Tricep Workouts For Women

The Best Tricep Workouts For Women

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The Best Tricep Workouts For Women
The Best Tricep Workouts For Women

If a goal of yours is to tone your upper arms then working on your upper arm strength, including doing tricep workouts, is important.

If you’re wondering what the most effective exercises are to strengthen this muscle in your upper body, you’ve come to the right place! To get you ready for the upcoming SWEAT 12 Week Challenge, we have decided to share with you TWO different tricep workouts so you can get an example of what it’s all about — and start preparing those triceps to get in your best shape ever! 

Tricep workouts for women

Each of these tricep workouts have been created based on our SWEAT programs. The first one can be done at home and has been inspired by SWEAT trainer, Kayla Itsines’, BBG program. The second is a gym-based weights workout, with the exercises taken from SWEAT trainer, Kelsey Wells’, PWR program. 

Whether you’re currently doing one of our SWEAT programs, or you’re keen to get a feel for what it’s all about, then these are the perfect tricep workouts for you to try.

Best tricep workouts for home

No gym membership? No problem! These tricep exercises can be done at home.

Equipment needed: Dumbbells, Chair

If you have access to dumbbells, you can complete these tricep workouts with dumbbells, where pictured. However, if you don’t have access to any equipment at all, you can easily swap dumbbells for a weighted item in your home – just make sure it’s easy to grasp! 

To do these exercises as a full workout, rest for 30 seconds at the end before completing 2 more rounds of this circuit from the first exercise.

Tricep dip

Best Tricep Workouts For Women

What you need: Chair

  1. Start seated on a chair.
  2. Position your hands on the edge of the chair under your glutes and directly below your shoulders. Ensure that your fingers are facing forwards.
  3. Shift your glutes forward off the chair. This is your starting position.
  4. Lower your body by bending at the elbow until you create a 90-degree angle with your arms. Ensure that your shoulders, elbows, and wrists remain in line with one another at all times.
  5. Push through the heel of your hand and extend your arms to return to starting position. Avoid using your legs to assist you and always try and maintain an upright position.
  6. Repeat for 10 repetitions.

Tricep Push-Up
 

Best Tricep Workouts
  1. Place both hands on the mat shoulder-width apart, feet together on the mat behind you while resting on your knees. This is your starting position.
  2. Inhale. While maintaining a neutral spine, bend your elbows and lower your torso towards the mat, ensuring that your elbows remain in close contact with the sides of your body.
  3. Exhale. Extend your elbows to lift your body back into the starting position.
  4. Repeat for 10 repetitions.

Tricep Extension (with dumbbell)  

Tricep Workouts With Dumbbells

What you need: Dumbbell (or alternative)

  1. Holding a single dumbbell with both hands, plant both feet on the floor hip-width apart.
  2. Extend your arms above your head, ensuring that they are on either side of your ears. This is your starting position.
  3. Inhale. While keeping your shoulders as still as possible, bend your elbows to lower the dumbbell behind your head.
  4. Exhale. Using your triceps, extend your elbows to return to the starting position, ensuring that your shoulders, elbows and wrists remain in line with one another at all times.
  5. Repeat for 10 repetitions.

Tricep Kickback

Tricep Workouts For Women

What you need: Dumbbells (or alternative)

  1. Holding a dumbbell in each hand with a neutral grip (palms facing inwards), plant both feet on the floor hip-width apart.
  2. While maintaining a slight bend in your knees, bend forwards from the hips until so that your torso is parallel to the floor. Bend your elbows to bring the dumbbells to either side of your chest. This is your starting position.
  3. Inhale. 
  4. Exhale. Using your triceps, extend your elbows back behind you, ensuring that they remain in close contact with the sides of your body.
  5. Inhale. Bend your elbows to return to the starting position.
  6. Repeat for 15 repetitions.

If you are doing these exercises as a full workout, rest for 30 seconds before completing 2 more rounds of each exercise from the beginning.

Tricep workouts for the gym

You can choose to do some of these tricep exercises as part of your arm day workout, or you can dedicate an entire workout to your triceps — it’s up to you.

If you want to focus on a complete tricep workout, complete each exercise once through, rest for 30 seconds, then repeat for 2 more rounds.

Gym equipment needed: Cable machine + rope attachment, Barbell, Bench 

Tricep Pushdown  

Tricep Workouts Tricep Pushdown

What you need: Cable machine + rope attachment

  1. Connect the rope attachment and set the cable pulley at the top of the pole.
  2. Turn to face the cable pulley. Standing a half-step away, plant both feet on the floor slightly further than shoulder-width apart.
  3.  Place both hands on the rope with a neutral grip (palms facing inwards) and hold the rope directly in front of your body with arms extended. Without changing the angle of your wrist, pull the rope down and separate your hands so that they are positioned on either side of your body. This is your starting position.
  4. Inhale. Bend your elbows to allow the rope to come up towards your chest, stopping when your hands are at chest height. Ensure that your elbows remain in close contact with the sides of your body.
  5. Exhale. Using your triceps, extend your elbows and push the rope downwards, separating your hands to return to the starting position.
  6. Repeat for 12 repetitions.

Tricep Extension 

Tricep Extension Tricep Workouts

What you need: Cable machine + rope attachment

  1. Connect the rope attachment and set the cable pulley at the top of the pole.
  2. Turn to face away from the cable pulley. Standing a half-step away, plant both feet on the floor slightly further than shoulder-width apart. 
  3. Place both hands on the rope with a neutral grip (palms facing inwards). Bend at both the hips and knees and press your glutes into the pole. Lean forward slightly and extend your elbows to bring the rope in front of your face. This is your starting position.
  4. Inhale. While keeping your shoulders as still as possible, bend your elbows to bring the ends of the rope back behind your head.
  5. Exhale. Using your triceps, extend your elbows and pull the rope forwards to return to the starting position, ensuring that you maintain the same bent-over position and that your shoulders, elbows and wrists remain in line with one another at all times.
  6. Repeat for 12 repetitions.

Skull Crusher  

Skull Crusher Tricep Workouts

What you need: Barbell, Bench 

  1. Place a bench vertically behind you.
  2. Holding a barbell, lie down on the bench and plant your feet on the floor on either side of the bench, or on the bench itself — whichever is most comfortable.
  3. Extend your arms and hold the barbell directly in front of your chest in an overhand grip (palms facing away from your body). This is your starting position.
  4. Inhale. While keeping your shoulders as still as possible, bend your elbows to lower the barbell towards your forehead.
  5. Exhale. Using your triceps, extend your elbows to return to the starting position, ensuring that your shoulders, elbows and wrists remain in line with one another at all times.
  6. Repeat for 15 repetitions.

Negative Tricep Dip 

Negative Tricep Dip Tricep Workouts

 

What you need: Bench 

  1. Begin seated on a bench. Place your hands on the edge of the bench under your glutes and directly below your shoulders, ensuring that your fingers are facing forwards.
  2. Shift your glutes forwards off the bench. This is your starting position.
  3. Inhale. Taking a full three seconds, bend your elbows to lower your glutes towards the mat until you have created two 90-degree angles with your arms, ensuring that your shoulders, elbows and wrists remain in line with one another.
  4. Exhale. Taking one second, push through the heels of your hands and extend your arms to return to the starting position. Avoid using your legs to assist you and always try to maintain an upright position.
  5. Repeat for 10 repetitions.

If you are doing these exercises as a full workout, rest for 30 seconds before completing 2 more rounds of each exercise from the beginning.

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Tricep workouts for home or the gym

Whether you prefer doing weight-based workouts at the gym, doing bodyweight exercises at home, or still aren’t entirely sure which training style is right for you, these two tricep workouts are the perfect place to start. They will help you strengthen this body part and can help assist with your overall upper body strength if performed regularly. 

If you liked these tricep workouts, make sure you stay tuned and sign up for the SWEAT 12 Week Challenge — it’s our biggest one yet! 

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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