The best triceps exercises for girls. Triceps exercises for women at home

Today, proper physical fitness is not only a characteristic of a healthy lifestyle, but also, one might say, a fashionable trend. Having expressive muscle definition and possessing a high level of strength and endurance is the desire of many young people.

The infrastructure in this direction is also not lagging behind. Many fitness centers and gyms, entire sports complexes can provide the desired effect. If only there was a desire.

The wide possibilities of the Internet resource form the idea of ​​performing physical activity at home.

Pumped up muscles are an integral part of the standard of modern male and female beauty, which forms the necessary motivation for young people.

Let's talk today about the beauty of the hands and the muscle that determines it in many ways. This is the triceps - the triceps muscle on the back of the humerus, which is responsible for extending the elbow.

Often, training misses the opportunity to work on it, focusing on the biceps. But for your arms to be truly beautiful, triceps exercises must be included in the complex.

We have selected for you the best exercises in various variations that will help you achieve the desired relief.

Triceps exercises at home

Working on your body is always difficult at home for most as people often find it difficult to find time for themselves.

We offer you a set of interesting and short exercises that will help you achieve the proper shape of your triceps.

Lying arm extension with weights (weights are selected individually to feel muscle contractions and at the same time be able to perform several repetitions):

• starting position - on your back, knees at an angle of 45°, arms bent at the elbows and pulled back with weights;
• bend your arms to an angle of 90° and straighten them up in front of you;
• return to the starting position.

It is necessary to repeat 8-10 times in 4-5 approaches. Pause 1 minute between sets.

Push ups:

• Starting position – lying down, palms in the shape of a diamond;
• slowly bend your arms, keep your back straight;
• take your starting position.

Repeat 10-12 times in 4-5 approaches with a break of 30-45 s.

Bending and extension of the arms with additional weight (we select the same as in exercise 1) and emphasis on the lava:

• primary position – left leg with a knee on the lava, the same hand in support on the lava; the right arm is bent at the elbow with a weight;
• we move our right arm back, aligning the elbow joint;
• return to the starting position;
• repeat with the other hand.

Number of repetitions – 10-12, approaches – 3-4. Pause between approaches 30-45 s.

Back bench push-ups:

• starting position - wide support with hands on the bench with your back to it, legs on the floor aligned at the knee joints;
• slowly bend your arms at the elbow joints;
• slowly return to the starting position.

Repeat 12-14 times in 4-5 sets. Rest between sets 1 minute.

French bench press (weight – 2.5-3 kg):

• starting position – stand, arms up with weights;
• slowly bend your arms back;
• we return to the starting position.

Perform 8-10 reps and 3-4 sets. Rest between sets – 30-40s.

Each of these exercises will provide a rational load on your triceps and, provided that the complex is systematically performed (3-4 times a week), you will see the desired relief and muscle elasticity on your arms.

Exercises in the gym

If you still decide to visit the gym, but want to work on your own, without a trainer, you will need effective sets of exercises with different equipment. You can easily use the ones offered here.

A complex with dumbbells can have a very positive effect on the dynamics of triceps strength growth if the load is selected correctly. The mass of the dumbbell should be such that you can perform the exercise at least 14-15 times, do 3 approaches with a break of 1 minute.

We offer you the following exercises:

One-arm dumbbell overhead press. Performed standing, back straight, dumbbell behind head, free hand on belt. Raise the dumbbell up, aligning your elbow joint. Only the forearm works, and the shoulder is fixed.

Sitting on a bench, arm extension with dumbbells. Dumbbells in both hands are located in the palms facing each other. Bend forward (45° angle), bend your elbows to an angle of 90°. Hold your breath as you inhale. Then smoothly straighten your arms and slowly return to the starting position.

Dumbbell press on a straight bench. It is performed lying on the lava, with your feet comfortably placed on the floor. We hold dumbbells with our palms facing each other. Raise your arms up and tilt them back to an angle of 45°. Hold your breath as you inhale. Bend your elbows and move them back so that the dumbbells reach the top of your head. Then slowly return to the starting position.

Remember that the pace of execution is slow, since it is necessary to feel the tension of the muscles involved and, at the same time, not injure them.

In the gym, exercises with a barbell are also popular for improving the triceps muscle, but they require the support of a partner, since if performed incorrectly or overexerted, they can cause injury.

Here are some exercises available to you:

The grip of the bar is full, shoulder width apart. We extend and bend our arms at the elbow joints 8-10 times. When bending, we make a short stop and continue working.

Lying position on your back. The barbell is pulled back, arms straight. Roll the barbell towards your head so that your shoulders are in a vertical position. Press the barbell up, aligning your elbow joints. Then do everything in reverse order. Perform 8-10 times.

It's not just weight training that can shape your triceps. You can also exercise with your own body weight. Here are some exercises that can help you with this:

When doing push-ups, hold in the lower position for 2-3 seconds, and then quickly rise up.

Pick up two lavas. Place your hands on one from behind, and put your feet on the other. Bend your arms at the elbow joints, as if falling between the lavas, and return to the starting position. Perform 12-15 repetitions.

The brushes touch each other. Pull up 12-15 times.

Be as careful as possible and before starting these exercises, be sure to do a good warm-up to warm up your triceps to avoid injury.

Features of triceps training for women

In women, the triceps are quite often a problem area. In general, a woman can do the same exercises as a man, but there are a few things to consider when designing a workout:

• Intense strength training is prohibited during the menstrual phase of a woman’s cycle, since they can disrupt the course of the ovarian-menstrual cycle;
• Women are more motivated and can “drive” themselves into a deep state of fatigue during strength loads, which will in no way have a positive impact on their health;
• The female body tends to accumulate “in reserve”, which is why it burns fat. Gaining muscle mass is more difficult for a woman and requires more training time;
• Low content of the “power” hormone testosterone, which significantly affects the effectiveness of strength exercises on the definition of female muscles;
• The number of muscle fibers in women is less than in men, so the number of repetitions and sets of exercises should be greater than in men, but at the same time the amount of weight is significantly reduced.

But, nevertheless, women also represent a high level of competition in the international sports arena in strength exercises. Therefore, it is possible to achieve results, you just need to take into account the listed features, which will allow you to build an effective training for female individuals, and of course, systematicity is important. Without this result you cannot achieve!

One of the problem areas in women's figure and girls - these are the hands, especially the back surface ( triceps). Usually, in everyday life triceps They don’t really work, so they are in a flabby state, which reflects poorly on the overall picture of a woman’s figure. And everyone wants to have beautiful and toned, slightly toned arms. That is why special attention should be paid pumping triceps for women. Even if you have a beautiful and toned figure, it often happens that your hands, especially the area triceps, has a flabby and sagging structure. And all because triceps does not experience the load that it is capable of. Also, also because women fundamentally do not shake hands and triceps, because they are afraid to “pump them up” and look like a man.

I hasten to convince you of the opposite, in order to pump up huge arms, you should exercise for many years, live according to the regime, add sports supplements to your diet and lift huge weights. That is why there is no threat of becoming “masculine”, and having beautiful, sculpted hands always attracts the attention of others. Here we will bring to your attention the main triceps exercises for women. One of the effective triceps exercises- this is an extension of the arm with dumbbells above the head, or rather from behind the head.

You should take small dumbbells, it can be 1, 2 or 3 kg, choose a more spacious place so as not to hit anything, it is better to perform this exercise in front of a mirror. You need to make a small lunge with your foot forward, put your hand on your thigh with the same hand, take a dumbbell in the other and lift it above your head, bending it at the elbow. The hand should continue the straight line of the body, it does not move up to the elbow, we extend it as we exhale, that is, raising the dumbbell up, we exhale, lower it down - inhale. You should not swing or throw your arm; only your forearm helps with your body. All attention should be paid to the correct and precise technique of execution. exercises. We do 15 - 20 repetitions on each hand, after which we change the starting position the other way around and work with the other hand the same way.

Often women fulfilling this triceps exercise make mistakes.

Here are the most common mistakes :

• - Uneven back
• - Wobbling of the elbow in different directions
• - Swinging and throwing of the arm
• - Haste

It is important for a woman to give her hands a beautiful shape, so it is worth paying attention to triceps attention and turn on exercises for its development into the program. At home, it is quite possible to develop this muscle by performing simple exercises, for example, such as described above, and if you don’t have a dumbbell, put water in a small plastic bottle, it will be a great alternative, and besides, the weight in it is perfectly adjustable (depending on the amount gained

I continue my story about creating a training program for girls in the gym, taking into account the characteristics of the female physique. In the first part of the article, I talked about how to pump up your butt and with what exercises you can quickly improve your inner thigh. And today I will share the secrets of further transformation of the female body and talk about how to pump up the chest, beautifully outline the upper back and remove fat on the triceps.
Completing the two tasks of creating a beautiful, athletic butt and reconstructing the inner thigh was relatively easy for us, due to the fact that both of these muscle groups are large, easy to train, and they actively respond to the load. But creating a training program for women in the gym with an emphasis on developing the pectoral muscles, upper back and triceps is always more difficult. These muscles are small, requiring highly targeted, specialized workload and high mental concentration. But as they say, nothing is impossible.

Task No. 3. Mark the middle of the chest

Gym for girls lately it has become a familiar abode, a modern ladies’ club, if you like. And the simple truth that increasing the size of a woman’s breasts is subject to a plastic surgeon, and not a fitness trainer, is gradually gaining understanding among gym goers. But what beautiful ladies don’t know is that working out at a sports club can even make your breasts smaller. The reason for this is the large amount of fat located in this area of ​​the beautiful female body. Training in the gym increases calorie consumption and leads to a reduction in fat deposits not only on the waist and hips, but also on the chest.

You can't have low body fat, just where you want it. This may sound unexpected, but it’s honest. If you want to lose weight on your stomach, be prepared to reduce your bust size. However, it is still possible to slightly reduce the negative effects of such weight loss in the thoracic area by performing weight-bearing exercises.

Any training program for girls in the gym, with an emphasis on the pectoral muscles, should include barbell or dumbbell presses, since these heavy compound exercises load the maximum number of muscle fibers in the chest, increasing their density and elasticity. But if you have to choose between a barbell bench press and a dumbbell press, I advise girls to opt for the latter exercise.

The gym for a girl is, of course, a home, but only as long as they feel comfortable in it. I noticed that many women who come to the sports club subconsciously avoid doing this exercise, considering it purely masculine, rude and quite difficult. And in this case, the dumbbell bench press becomes . Firstly, it can be performed armed with the smallest dumbbells, which is convenient and simple for girls, and secondly, performing basic exercises with a barbell in a purely masculine, “refusal” style does not give women the same results as men.

Training program for women in the gym, and this must be taken into account when creating your set of exercises. And, in addition, girls who want to increase the density of their pectoral muscles should focus their attention on exercises aimed at developing the middle of the chest. This will highlight her charming shape and highlight her cleavage, which actively attracts the attention of immodest male representatives. Besides, it's not quite difficult. So…

with an emphasis on mid-chest development

The muscles of the middle of the chest are involved in work over a limited period of the trajectory when bringing the arms together in front of you. All exercises performed during training in the gym, which, one way or another, imitate this movement, allow you to pump up the muscles in the middle of the chest. This can be a combination of hands in a butterfly machine or a crossover; both of these exercises are equally effective and comfortable to perform. But there is no particular point in starting chest training with these exercises. First you need to perform a basic, heavy exercise, the same dumbbell bench press, to tone the entire array of pectoral muscles, and then move directly to working on the middle of the chest.

Reduction of arms in a butterfly simulator or in a crossover

Although both of these exercises are similar, the crossover has an undeniable advantage over the simulator, since it allows you not only to bring your arms together, loading the middle of the chest, but also to move them one after another. This makes it possible to load the muscles even more actively and achieve a stronger peak contraction. In addition, you can perform crossover mixing in several different ways. This can be done standing or lying down, and with the help of upper and lower blocks.

But the “butterfly” simulator, or as it is correctly called “butterfly”, affects the muscles of the middle of the chest actively, but in a straightforward and monotonous manner. Therefore, the muscles get used to such a load very quickly and eventually stop responding to it. And to prevent this, gym training program should change every lesson. For example, like this:

This simple alternation of exercises training in the gym allows you to load your chest muscles differently in each session. And this, in turn, allows you to keep your chest muscles constantly toned.

Workouts for women in the gym | Reduction of arms in the “butterfly” simulator

But when performing any exercises aimed at developing this department, it is necessary to remember that the muscles of the middle of the chest are involved in the work over a very short segment of the trajectory. Therefore, it makes no sense to move your hands far away. It is better to put more weight and concentrate on the last, peak part of the movement, while holding for 1-2 seconds.

Conclusion: there are few exercises aimed at forming this segment, but they give an effect quickly, provided they are performed regularly as part of a training program in the gym

Task No. 4. Outline the upper back

Oh, well, why do I need a back, many women will ask, and even some kind of mythical top? What can you say about summer dresses, sundresses and blouses that reveal not only the chest, arms, but also the back? Or do you think that a man will look anywhere else except his butt and long legs? It will happen, it will definitely happen, if a woman is attractive, a man will look her over from head to toe, starting naturally with her buttocks and bust.

But this task also fell under the pressure of my intellect, since by that time I already knew how to pump up my upper back, giving it a truly beautiful and voluminous look. In my opinion, the most suitable exercises for outlining the upper back and giving it definition are overhead pull-downs and .

But besides these movements, in gym training program I also included exercises aimed at developing the rear deltoid. Firstly, when training this small muscle, an indirect load falls on the same trapezius, and secondly, the rear delta gives completeness and roundness not only to the shoulders, but also to the entire upper back.

Gym training program for girlswith an emphasis on the upper back

Conclusion: These three exercises, performed in constant rotation, do an excellent job and allow you to outline and sculpt your upper back without adding unnecessary muscle mass.

Task No. 5. Build triceps, increase muscle density and reduce fat

This is how, speaking in normal language, my last task sounded. My wife outlined it more simply: so that it wouldn’t dangle anywhere. Yavol, wife! Many women who come to the gym are trying to pump up their triceps and solve this problem.

And we must give them credit, they do it creatively and with great imagination. Videos seen on the Internet, plus your own wild imagination, work wonders, sometimes turning seemingly simple exercises into something completely fantastic and absolutely useless. The training program in the gym for many girls is replete with complex, but ineffective exercises for the triceps. Working out in the gym is good, but the impact of visiting a sports club can be increased if you find a solution to two problems:

Problem 1. On the back of a woman’s arm (triceps), there are more fat deposits than on a man’s. And therefore, in order to pump up your triceps and show it to the world, you first need to reduce the amount of fat on your body. Because you can have super triceps worthy of Raphael's brush, but if it's covered in a layer of fat and water, then who will see it?

Problem 2. The triceps is a fairly large muscle, consisting of three bundles and occupying more than 60% of the volume of the arm. Moreover, the largest and strongest section of the triceps is located exactly on the back of the arm and is responsible for its condition. To pump up the triceps, the training program in the gym should include the simplest and most difficult exercises aimed at working out the entire array of this large and strong muscle group.

And since we have two problems, there are also two ways to solve them. So:

Solution 1. The main, main, basic (call it what you want), exercise for triceps is close grip barbell press. All men who want to know this know this. However, when I wanted to find a picture showing a woman doing this exercise, I couldn't. Women do not do such exercises, because it does not suit them, beautiful and airy, to perform such primitive movements. But I was lucky to find a video of fitness supermodel Sasha Brown doing exactly this exercise. Maybe that’s why she’s a supermodel, this Sasha? In addition to the fact that the close-grip press has an excellent effect on the entire triceps at once, it also has a beneficial effect on the middle of the chest and the front deltoids.

In general, I consider the Smith machine to be the best and most versatile equipment in the gym, equally effective for both women and men. I like doing exercises in the Smith machine so much that I dedicated an entire ode of praise to this wonderful device, which I called: . I highly recommend reading it, you won’t regret it.

Conclusion: If you want to pump up your triceps and increase its density, perform barbell presses with a narrow grip.

Solution 2. The problem of reducing the amount of fat deposits on the back of the hand can only be solved by reducing the overall fat reserves on the body. This process can be significantly accelerated if you include several exercises without interruption in your training program. This method of training is called (if there are two exercises), trisets (if there are three) or giant series (if you can work by performing four or even more exercises in a row). Such series combine movements aimed at different triceps bundles. For example: close-grip bench press + bench press + arm extension on the upper block. The number of repetitions changes with each new movement, in the press there are 8–10, in push-ups 10–12, and in straightening already 12–15.

Gym training program for girlswith an emphasis on triceps

Conclusion: such a training program in the gym significantly increases the overall intensity of the session and increases energy consumption, while including in the work all triceps bundles and all types of muscle fibers without exception.

So, thanks to these training tricks, I managed to create a training program for my wife that completely solved all the tasks: pump up the triceps, increase muscle density and reduce the amount of fat.

I hope my article was useful to you and helped you create the perfect suitable training program in the gym, taking into account all the individual characteristics of the female physique. Be beautiful and graceful!

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.

What to do if you already have your eye on a great off-shoulder dress for the holiday, but it doesn’t look the way you want? You will need two dumbbells and a square meter of floor.

Triceps, also known as the triceps brachii muscle (from the Latin triceps, that is, “three-headed”), occupies the entire back side of the shoulder - from the shoulder blade to the elbow. From a physiological point of view, the triceps is an extremely important part of the musculature. Without it, a person would not be able to move his arm back, bend it at the elbow, or even simply pull it to his body.

From an aesthetic point of view, the triceps is the arm. This muscle is responsible for how good a woman looks in a sleeveless dress.

You can bring your triceps into a state of combat readiness by performing exercises borrowed from different directions.

You can study anywhere: one square meter of office space is enough. This is how, for example, the coordinator of the TV channel “LIVE!” does it. Maria Tretyakova.

If you don’t have dumbbells, then at first you can use plastic bottles filled with sand instead.

1. Diamond - bodyflex exercise

Initial position: standing, feet shoulder-width apart.

Technique: perform a strategically important breathing exercise borrowed from bodyflex - deep inhale, deep exhale, very deep inhale and powerful exhale, after which you need to hold your breath and draw in your stomach.

Then raise your arms in front of you, elbows at chest level. Hands touch with fingers (not palms), which should be pressed together as tightly as possible. All this time you need not to breathe, holding tension in your hands.

A larger number of approaches is an unjustified waste of energy.

Bodyflex is a fairly strong technique, and one of the advantages is precisely achieving maximum effect with a minimum of effort.

2. French press

Initial position: standing, feet shoulder-width apart.

Technique: pick up a two-kilogram dumbbell (or two dumbbells, one kilogram in each hand). Slowly and thoughtfully bend your arms, placing them behind your head. You should try not to move your elbows - only your forearms should work.

Ten approaches for one set is quite enough.

Of course, this is not the “French press” that bodybuilders practice when building muscle mass for performances (they wield heavy barbells while lying on a bench). However, in order to tone the triceps, this variation of the famous exercise is quite enough.

3. Arm extension

Initial position : standing, legs slightly bent at the knees, body slightly tilted forward.

Technique: Take dumbbells and bend your elbows so that your fists are at waist level. Slowly straighten your arms, making sure to keep your elbows still. You need to straighten your arms completely, feeling the increasing tension in the triceps area.