A set of exercises at home for girls for triceps. Triceps exercises for women

Every woman dreams of having beautiful, toned arms.

And in this case we are not talking about increasing the volume of biceps, as is the case in men. Girls strive to get rid of excessive roundness, looseness, and make their arms more defined and elastic.

Arm exercises for women are selected taking into account the fact that the goal of the training is not to build muscle mass, but to achieve relief and overall tone. Exercises with dumbbells are ideal for working out your arm muscles at home. In particular, since the problem area for most women is the back of the shoulder, it is advisable to include triceps in the program. In this article we will look at a selection of exercises that are suitable for girls to perform independently.

To train your arms, it is advisable to have dumbbells

It is preferable for girls to perform exercises for arm muscles with dumbbells rather than on exercise machines. In the case of a simulator, exercises are performed in isolation - this loads the target muscle as much as possible, which is very good when training for mass. When using dumbbells, in addition to the target muscles, stabilizer muscles are included in the work. This partially relieves the load from the main muscle, but also allows you to work your arms comprehensively and harmoniously.

To train your arms, you will need light dumbbells with which you can perform 15-20 repetitions. As a rule, dumbbells of 2-5 kg ​​are enough for girls. It all depends on your level of preparation. Ideally, have several pairs of dumbbells of different weights at your disposal. It is better to alternate exercises for arm muscles. While you work your biceps, your triceps rest (and vice versa).

Biceps exercises

When starting to train your arms, you should not be afraid that you will build up huge biceps and become like a man. Arm exercises for women are very similar to men's, but there are some differences.

Seated dumbbell curl
Sit on a bench or chair. Spread your legs to the sides, bend your body slightly forward. Place one hand on your thigh and take a dumbbell in the other hand. In the starting position (the arm with the dumbbell is extended downwards), there should be a few centimeters left to the floor.

As you exhale, bend your arm with the dumbbell so that your hand is at shoulder level. The elbow rests on the thigh. At the end point, slightly twist the brush inward. As you exhale, straighten your arm. Make sure you don't have any looseness in your shoulders. Make all movements clearly, controlling every muscle. Perform 15-20 repetitions on one and the other hand.

When performing this biceps exercise, keep your body motionless and do not sharply straighten your arm at the elbow.

Bend both arms while standing
Stand straight, feet shoulder-width apart, arms with dumbbells down, slightly bent at the elbows and pressed to the body. The wrists are turned forward. Bend your arms with dumbbells, trying to twist your hands so that your little fingers are higher than your thumbs.

As you inhale, straighten your arms, but not all the way. This exercise should also be performed 15-20 times.

Arm curl while lying on a bench
Lie down on a horizontal bench or place several stools if you are studying at home. Take dumbbells and lower your arms, slightly bent at the elbows, on either side of you, parallel to your body, as low as you can. There is no need to spread your arms to the sides - they go along the body, the wrists are directed towards the body.

As you exhale, bend your elbows without raising your shoulders. Turn your wrists upward as you perform the movement. At the end point of the exercise, the dumbbells should be at the level of the shoulder joints. As you inhale, return to the starting position. Do not fully extend your elbows. The number of repetitions is the same as in the previous exercise for the arm muscles.

Triceps exercises

The back of the shoulder is a so-called “problem area” for many women, in particular because fat tends to be deposited there. Therefore, performing exercises on the triceps brachii muscle is a necessary aspect of women's training.
Exercises with dumbbells for triceps allow you to work the back of your arms.

However, if you're also working on developing your chest muscles, it's worth keeping in mind that many chest exercises also work the triceps. If you are pumping your pectoral muscles, it is better to reduce the number of triceps approaches.

And one more thing... Before you start doing exercises, you need to understand one thing: if you want to increase muscle volume (which is unlikely for a woman), you need to stretch the muscle with weight, but if you only want to strengthen the muscle, you don’t need to do this, but stretch after strength exercise, without weight.
This will be explained using the following exercise:

Extension of arms behind the head while sitting
Sitting on a chair with a straight back, we raise our right arm from the dumbbells above our head, elbow near our ear, palm facing forward. Bend your arm at the elbow, bringing the dumbbell behind your head towards your left shoulder. If we want to pump up a muscle, then we bend the arm at the elbow as much as possible (stretch it under the influence of weight) and, when moving back, bring it only to a right angle at the elbow, and then bend it again.

If we only want to strengthen the triceps, then we bend the arm only to a right angle at the elbow, no more, and then straighten it almost completely. We repeat the exercise for the left hand.

Extension of arms behind the head while standing
Stand straight, feet shoulder-width apart. Take the dumbbell with both hands, lift it up and move it behind your head. Your elbows should be bent at right angles and pressed to your head. The chest does not sag. As you exhale, straighten your arms from the dumbbells. As you inhale, return to the starting position.

To perform this triceps exercise, you can take one heavier dumbbell or two lighter ones.
Repeat the exercise 15-20 times. Make sure that your elbows do not move out to the sides.

The same exercise can be done while sitting:

Bent over arm extension
Take dumbbells in your hands. Stand straight with your knees slightly bent. Lean your body forward, bend your elbows at right angles and press your elbows to your waist. This is the starting position. As you exhale, extend your arms back without lifting your elbows from your waist. Straight arms should be completely parallel to the body.

As you inhale, return to the starting position. Perform 15-20 repetitions.

Back push-ups
You can use a bench, chair, sofa or any other stable surface as support. Stand with support behind you. Lean your hands on it, straighten your legs forward. If it is very difficult to do with straight legs, you can bend your knees. The pelvis should be hanging slightly in front of the support. Gently bend your arms, lowering your pelvis down in front of the support.

Do not sit on the floor; your pelvis is suspended all the time. As you exhale, straighten your arms. Thus, you perform push-ups, but your hands are not in front of your body, but behind it.

Do as many of these push-ups as you can. Push-ups can be done anywhere: at home, in the country or in the park.

How many arm exercises should you do?
In order to comprehensively work on your arms, you can alternately perform one exercise for biceps and triceps. While one muscle group is working, the other is resting. When you have completed all six exercises, rest for a few minutes and repeat the circuit. The main thing to remember is that arm exercises for women are very important and should not be neglected, even if the main emphasis of your workout is aimed at working other areas. Proper physical activity will help give your hands a beautiful shape and attractive appearance. Below is an example of a video workout for working out arm muscles for girls.
just-fit.ru

This is a workout for men, but it is also suitable for women (you just need to take less weight on the dumbbells: o)

Hands are one of the parts of the body that are almost always visible. But, unfortunately, she does not always look so that you want to look at her and admire her.

Many women have some problems with the muscles in their arms. But you really want to open your hands, especially in the warm season. Before you start reading the article, we recommend that you read the article “”.

Therefore, in today’s article we will talk about how to pump up a girl’s biceps and triceps at home without going to the gym.

Why should girls train biceps and triceps?

Have you ever noticed that the part of your arm above the elbow has sagged a little and doesn't look as good as it could? The fact is that women practically do not strain this part of the arm, and therefore the muscles atrophy.

You can’t hide flabby muscles, you can’t pull them in like your stomach. In addition, it is the area above the elbow that is one of the first to recover from overeating and a sedentary lifestyle.

But the hands can not only be too full. If you don’t have such a problem, don’t rush to rejoice. On the contrary, your arms may turn out to be too thin. It is also ugly and unaesthetic. Especially if the rest of your body has feminine, rounded shapes.

But because of such a seemingly minor problem, I don’t really want to sign up for a gym and visit it 3 times a week. You don't need this! Now we will tell you how to pump up biceps and triceps for girls, as well as how to monitor their condition at home.

The best exercises for arm muscles

Biceps exercises

So, in order for your arms to be proportional to all other parts of the body, you need to pump not only them, but also your chest, back, and shoulder girdle. You should not exercise more than 2-3 times a week. Although it is extremely difficult for a woman to build up arm muscles like bodybuilders, there is still no need to try hard. You risk overworking your muscles and even suffering a painful injury.

Hammer style elbow curl.

This exercise is very similar to the previous one, but it is aimed at pumping the central part of your biceps and forming the so-called “bundle”. It must be done as follows:

1. Starting position - standing.

2. Press your hands lightly towards your body.

3. Palms with dumbbells facing inward (palms facing each other).

4. Bend your elbows alternately so that your palms still face inward.

5. Do 10-20 reps, then rest and repeat once or twice.

As a result, you should have a movement as if you were hitting the table with your fists.

Triceps exercises

Let's move on to triceps training for girls. The following exercises will be especially effective.

Raising hands.

1. Stand straight with your feet shoulder-width apart.

2. Bend over so that your torso is parallel to the floor.

3. Keep your back straight, don't hunch.

4. Your arms should hang perpendicular to your back and the floor.

5. Take your arms back, wait a few seconds, return to the starting position.

6. This should be repeated 15-20 times in 2-3 approaches.

If you sit with your hands folded, you won’t even dream of a beautiful horseshoe-shaped triceps. But it’s worth putting small projectiles in your palms and practicing regularly at home - and the results will not keep you waiting. With strong muscles, it’s easier to carry bags, and there’s no shame in wearing an open dress. Training the triceps muscles is relevant not only for bodybuilders. Women are genetically predisposed to accumulate fat in their arms and underarms. Even a thin subcutaneous layer causes the skin to sag and make it loose.

Based on the proposed techniques, you will create a complex yourself and tighten your arms in 1-2 months. Triceps exercises at home for girls are designed not only for working with your own weight. Since the muscle is large, to add mass and outline contours will be needed weighting. Unlike men, women do not need to measure their volume and strength, so there is no need to carry heavy weights, but they cannot do without dumbbells.

How to pump up triceps for girls without dumbbells at home

1. Lie on the stools moved together, pressing your feet into the floor.
2. Bring your straight arms with the load at a slight angle to your head.
3. Bend your elbows and, while inhaling, bring them behind the top of your head.
4. Exhaling, straighten your limbs and repeat the action.

Straightening arms while standing

1. Take the shells in your hand.
2. Bend your knees and lean your body forward.
3. Place your left hand on the support, press your right hand to the body.
4. Move your arm with the dumbbell back until it is parallel to the floor. After 10 reps change hands.

Overhead extensions

A multi-joint exercise at home for women on the triceps with a focused load on the long heads, deltas, and pectoralis major muscles. When using collapsible dumbbells, check the fastening of the locks. Get started from 3 kg and increase the weight to 10 kg.

1. Sit down, stand the dumbbell upright and grab the base with both hands.
2. Lift it up, bending your arms and moving them to the back of your head.
3. As you exhale, straighten and do 10 more movements.

If you are new or have recently transferred injury shoulder or arm, limit yourself to 5 approaches.

Modification

1. While standing or sitting, hold a dumbbell with one palm.
2. Bending your elbow at an even angle, bring it to the back of your head.
3. Using tension in the triceps muscles, press upward until the joints are completely straightened.
4. Feel the stretch in the triceps, and after a pause, return to the IP.

Straightening your arms

Finally, do an isolation practice with high reps. It will provoke a rush of blood and speed up the recovery of muscle fibers.

1. Lying on your back, lift the shells vertically, holding them with your palms facing each other.
2. Keeping your shoulder girdle static, bend your elbows and lower them until your forearms are parallel to the floor.
3. After a pause at the bottom, move into the positive phase.

For muscular arms, stick to multiple repetitions, varying the number of repetitions from 12 - 15 times in 3 sessions.

Useful video with triceps training at home for girls

Article last updated: 01/03/2015

The triceps is an antagonist muscle that is located on the back of the arm, parallel to the biceps. This triceps brachii muscle is responsible for extending the arm at the elbow joint and plays a direct role in basic exercises aimed at working the chest muscles.

Quite often, many people forget about training the triceps muscle and direct all their efforts to training the biceps, in the hope that the arm will increase in volume and be quite beautiful in visual terms. However, the triceps is a larger muscle group, which occupies 2/3 of the shoulder muscles, so to increase your arms, it is advisable to pump up the triceps.

Triceps exercises for women with weights are, in principle, practically no different from triceps exercises for men. The only difference is that for girls you need to select a lower working weight than for men. Let's take a closer look at these exercises that will help you.

The first exercise that I would like to show is called “triceps push-ups while lying on your side.” Lie on your left side with your legs together and your knees slightly bent, as shown in the picture. The supporting arm lies on the floor along the body or hugs it, the forearms at a right angle to the hand. By extending the arm, we raise the body without lifting the pelvis and legs from the floor.

In this exercise, the triceps receive the main load, plus the lateral abdominal muscles are involved. After completing 12-15 repetitions, lie on your right side and repeat the exercise with your left arm.

Tips: It is very important not to lift your legs and pelvis off the floor. Try not to lift your torso on your own. It is necessary to concentrate the load specifically on the triceps and raise the upper body solely by extending the arm. There is a static load on the press.

The second exercise is called “push-ups with feet on a fitball.” This is a complicated version of simple Triceps push-ups using a fitball. In principle, as additional equipment you can use not only a fitness ball, but also a simple bench, chair, etc.

To begin with, you should take a lying position and place your feet on a fitball. The body should be straight, from head to heels. You can’t bend over, lift your butt up, and so on. In the starting position, the elbows are pressed to the body. Lower yourself down until your chest is 4-5 centimeters from the floor, then hold in this position for 2 seconds and return to the starting position, straightening your arms completely.

Tips: Again, keep your elbows close to your torso and your palms about shoulder-width apart to give your triceps a chance to work and minimize stress on your elbow joints. Keep your body tense throughout the exercise, just like in a plank exercise.

The third exercise that we will now look at is called the French dumbbell bench press. fitball." Here the level of difficulty is medium, and the emphasis falls on increasing the strength of the triceps muscle of the arms.

Take two dumbbells with the desired weight and lie with your back on an exercise ball. It is very important to fix your position and place your feet firmly on the floor. Straighten your arms, holding the dumbbells in front of you. This will be your starting position.

When you're ready, slowly lower the dumbbells toward your forehead while bending your elbows. The part of the arms from the shoulder to the elbow should be kept motionless. After your forearms touch your biceps, pause briefly for 1-2 seconds and return to the starting position.

Tips: If you don't have a fitball, you can use a bench or chair. Elbows should be kept in one position throughout the exercise and not spread to the sides. To avoid elbow injuries, you need to slightly tilt your elbows down and then return them up. To avoid loss of control and swaying of the body, you should tighten your abdominal and buttock muscles, and also firmly fix your legs and rest them on the floor.

The fourth exercise that is perfect for training the triceps is called the French press. standing dumbbells overhead.” This is a fairly easy and at the same time effective exercise that is suitable for beginner athletes. To perform this you will need dumbbells.

Stand straight with your feet slightly narrower than shoulder width. The picture shows a version of the exercise with one dumbbell, but I recommend doing it with two dumbbells. Hold a dumbbell in each hand, then straighten your arms above your head so that your palms face each other.

Once the starting position is ready, slowly lower the dumbbells behind your head until they are almost level with your head, maybe a little lower to achieve maximum stretch in the triceps. At the bottom point, pause briefly, hold for about 2 seconds and return your hands to the starting position. Repeat similar movements 10-12 times.

Tips: The dumbbells should be lowered slowly. To avoid injuring yourself, take a working weight, but not the maximum. At the top, try to fully concentrate the tension in the triceps, thereby reducing it as much as possible for greater effect.

The next exercise is called “straightening your arms back while standing, bent over with a dumbbell.” Suitable for beginner athletes who want to increase triceps strength.

Prepare a bench, stand with your right knee on it. Then rest your right hand on the weight bench. The leg on which you are leaning should be located slightly behind and to the side. The foot of the left foot should be pressed firmly to the floor. Keep your torso parallel to the floor. Take the dumbbell with your left hand and bend your elbow at a right angle, keeping your elbow pressed to your body. Having fixed the shoulder part of the arm, extend the arm back, while contracting the triceps.

Tips: Lift the weight slowly, controlling the up and down motion, and do not swing your arm. At the top point, the elbow should be completely straightened. To perform the movement strictly according to technique, you should take a weight that will correspond to your level of physical fitness. Remember that even minor weights can be very effective. Perform 10-15 repetitions.

And finally, the last triceps exercise for girls that we will look at is called “narrow push-ups.” This is a rather complex exercise and is not suitable for every girl who wants to improve her physical shape. The main emphasis is on working the triceps muscle, but the movement also involves the pectoral and deltoid muscles. The whole body takes on a static load.

To begin this exercise, take a regular position while lying down, with your palms placed in a narrow grip. If you find it difficult to do push-ups with a narrow hand position, you can slightly widen the position of your palms, slightly narrower than shoulder width. Remember, for the triceps to work, you need to keep your elbows close to your body and not spread them when you extend your arms.

Summer is the time for open blouses, tops and dresses. That's why your hands should be in perfect condition, no matter what you wear. We will tell you how to pump up a girl's triceps.

There are many triceps exercises for girls, but we need only the most effective ones. In everyday life, the triceps is rarely used, so when we raise our arm up, we sometimes notice with regret that the muscle is simply sagging.

And in open clothes it doesn’t look very attractive, to put it mildly. Let's correct this annoying "mistake" and make the arm muscles elastic and prominent.

Our workouts will consist of the most effective triceps exercises with dumbbells for women that you can perform both in the gym and at home.

As a true fitness enthusiast, you simply must have dumbbells in your apartment. 2-3 kilograms will be enough to perform a full body workout with dumbbells.

Basic training for girls

In this workout, the muscles are worked from all possible angles and all triceps bundles receive an excellent load. Now you will know how to pump up graceful triceps. This triceps workout option is ideal for beginner women and girls.

Triceps training program. Workout 1

Let's look at the technique of each movement in detail in the video.

In addition to these basic exercises, there will be many more compound and isolation movements in your arsenal.

Let's look at increasing complexity.

One-arm lateral push-ups

Lie on your side and bend your knees slightly. Place your lower hand on your waist, and rest your upper palm on the floor next to you at shoulder level. Keep your head up. As you exhale, lift your body, straightening your upper arm and squeezing your triceps. Inhale and slowly lower yourself to the starting position.

Do three sets of 10 to 15 reps on each side.

French dumbbell bench press

In order not to invent the wheel and how a girl can start triceps, many trainers recommend doing the French press. And this is justified: it is considered the most popular triceps exercise with dumbbells for women (and for men too).

Take a pair of dumbbells (1.5 to 4 kg), lie on your back, bend your knees and raise your arms above your head. From this position, as you exhale, begin to lower the dumbbells towards your ears. At the same time, the elbows look strictly at the ceiling. Inhale and raise your arms up.

Remember: movement occurs only in the elbows, the shoulders remain motionless. Repeat exercise 3 sets 15 times.

You can also perform an alternative version of this exercise using a barbell or bodybar instead of dumbbells.

Triceps press

This is one of the most effective triceps exercises. Take dumbbells in your hands and lean forward slightly, pressing your arms bent at the elbows to your body. The angle at the elbow should be straight. Extend your elbows and move them back. The shoulders are motionless, only the elbows and forearms work. Feel your triceps working.

Do 3 sets of 10 reps.

Yoga push-ups

This glorious exercise came to us from yogis, who, although they do not shine with prominent muscles, are famous for the strength and elasticity of the body. Stand in a prone position and press your elbows to your sides. As you exhale, bend your elbows, lowering your body until it is parallel to the floor. Hold your body in this position for five full breaths (1 breath equals inhalation and exhalation). Repeat 3-5 times.

Triceps push-ups

Now - push-ups. Take a lying reverse position with your arms straight under your shoulders, your knees bent, your face facing the ceiling. Slowly lower your pelvis to the floor, bending your elbows at a right angle. Do push-ups like this for 1 minute.

Incorporate these dumbbell triceps exercises for women into your workout routine to achieve the perfect arm line.

Advanced triceps workout for girls

Let's put together the main movements discussed earlier.

Triceps exercises for girls

To prevent your muscles from getting used to it, change your workout after 3 weeks, for example, arm muscle training.

If you liked our recipe for how a girl can pump up her triceps, give it a “like” and tell your friends on social networks. Let even more women and girls become fit and enjoy fitness!

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