When it comes to building strong, toned arms, it’s not just about your biceps. The triceps, the muscles on the back of your upper arms, play a key role in getting the sculpted look you want. For women who want to improve their arm strength and aesthetics, tricep exercises make a big difference. With so many options, how do you know which ones you should focus on? ZOZOFIT is here to put the spotlight on the five best tricep exercises for women to add to your workout routine.
Choosing the Right Tricep Exercises for Women
Practice one exercise at a time until you refine your form to get the maximum benefit.
1. Tricep Dips
Tricep dips are a tried-and-true exercise that isolates your triceps and engages your chest and shoulders. The best part is that you don’t need any extra equipment to do them. All you need is a sturdy surface to support your body weight, such as a bench or a chair.
Sit on the edge of the bench or chair with your hands placed shoulder-width apart. Grip the edge of the bench with your hands, and then extend your legs straight in front of you with your heels on the ground. Lower your body slowly until your elbows reach a 90-degree angle. Push with your palms to raise your body back up and straighten your arms to the starting position.
2. Tricep Push-Ups
Push-ups traditionally target your chest, but with some adjustments to your hand placement, you can turn them into targeted tricep exercises for women. Build strength and engage your core with tricep-focused push-ups as part of your routine.
Start in a plank position with your hands directly under your shoulders. Keep your elbows close to your body and lower your chest to the ground. Push through your palms to return to your starting position.
3. Tricep Kickbacks
Tricep kickbacks isolate and tone the tricep specifically. You need dumbbells for this exercise, but you can adjust the weight to meet your fitness level.
Stand with your feet shoulder-width apart. Hold a dumbbell in each hand. Bend your knees slightly and lean forward at your hips, but keep your back straight. Tuck your elbows close to your torso and extend your arms back until they are straight. Slowly return them to your starting point.
4. Lying Tricep Extensions
This exercise requires either a barbell or a set of dumbbells. Again, you can adjust the weight to meet your fitness level. Lie on a bench with your feet flat on the floor. Hold the weight with an overhand grip and your arms straight toward the ceiling. Slowly bend your elbows to lower the weight. Then, extend the weight back to the starting position.
5. Diamond Push-Ups
The diamond push-up centralizes the focus on your triceps while still engaging your shoulders and chest. Start in a plank position with your hands close together. Form a diamond shape with your thumbs and index fingers. Keep your body straight and lower your chest toward your hands. Push with your palms to raise back to your starting point.
Practicing Tricep Exercises for Women
These are five of our favorite tricep exercises for women. Switch them up, try a variety to get the best results and work your muscles differently to see results. And when you want to track those results, the ZOZOFIT app and ZOZOSUIT can help you see all the changes in your body, track your body fat percentage, and more.