Best Tricep Workouts For Women – Get Toned Arms

1. Triceps Extension

The triceps extension is a very simple yet fruitful exercise. You can use dumbbells or a resistance band to do this exercise.

How To Do Triceps Extension

1. Hold a 10-pound dumbbell with both your hands. Your feet should be shoulder-width apart, abs engaged, and shoulders relaxed.
2. Slowly raise your hands above your head. Extend your arms fully, with the palms facing the ceiling.
3. Flex your elbows and lower your forearms behind your head until they touch your biceps.
4. Exhale, and bring your forearm back to the starting position.
5. Do 2 sets of 10 reps.

2. Skull Crushers Or Lying Triceps Extension

 

How To Do Skull Crushers Or Lying Triceps Extension

1. Lie on a bench. Hold a 5-pound dumbbell in each hand, with the palms facing each other, and the arms extended up.
2. Flex your elbows and bring the dumbbells down towards your shoulders.
3. Pause for a moment.
4. Bring your forearms back to the starting position.
5. Do 2 sets of 10 reps to feel the burn.

3. Triceps Dips

How To Do Triceps Dips

1. Stand in front of a bench. Lower your body. Hold the bench by placing your hands behind. Ensure your fists are facing forward, and the legs are extended. Support your body with your heels. Keep your abs engaged.
2. Slowly lower your body, back straight, until your elbows are at a 90-degree angle.
3. Slowly rise to the starting position.
4. Do 3 sets of 5 reps.

4. Triceps Push-Ups

How To Do Triceps Push-Ups

1. Lie down on your stomach. Lift your body by supporting it with your toes and palms. Keep your palms closer than the normal shoulder-width distance.
2. Lower yourself until your chest touches the floor. Inhale as you do so.
3. Pause for a moment and raise your body back to the starting position.
4. Bend the arms as much as you can. Lower your chest toward the ground while keeping the shoulders in line with the elbows throughout. Pace your hands on a higher surface or lower the knees on the ground to modify.
5. Do 2 sets of 10 reps.

5. Ball Push-Ups

How To Do Ball Push-Ups

1. Place a medicine ball in front of you.
2. Keep your palms on the ball, with the fingers facing out. The palms must be close to one another, and arms fully extended.
3. Keep your legs straight and extended. Support your lower body by flexing your toes and touching the floor with them.
4. Slowly go down until your chest touches the ball.
5. Bend the arms as much as you can tolerate. Lower your chest toward the ground while keeping the shoulders in line with the elbows throughout. Place your hands on a higher surface or lower the knees on the ground to modify.
6. Use your strength to rise back to the starting position.
7. Do 2 sets of 10 reps. 

   6. Triceps Side Push-Ups

   

   
   

   How To Do Triceps Side Push-Ups Lie down on one side. 

   Place one foot on the other. Keep your abs engaged and the top arm’s palm flat on the floor. Wrap the other arm around your waist. Use the top arm to push your upper body up until it is fully extended. Pause for a moment and then lower your body. Inhale as you do so. Repeat 2 sets of 10 reps on each side.

   7. One-Arm Press

   

    

   How To Do The One-Arm Press.

   Stand with your feet shoulder-width apart and hold the weights in both hands. Flex both your arms and bring them close to your chest .Raise one arm straight above your head. This is your starting position. Flex your elbow and lower your forearm behind until the dumbbell touches your shoulder. Your little finger must face the ceiling. Slowly bring your forearm up until your hand is fully extended. Do 2 sets of 10 reps for both the arms.

   8. Reverse Grip Triceps Pushdown

   

    

   How To Do Reverse Grip Triceps Pushdown.

   Attach a straight bar on a high pulley in your gym. Face the bar and hold it with your palms facing upward, arms and feet shoulder-width apart, and elbows close to your body. Pull the straight attachment down to your chest. Keep your upper arms stationary. This is the starting position. Inhale and bring the straight attachment down until it is near the point where your hips end. Exhale and bring your forearms back up to the starting position. Do 2 sets of 10 reps.