Best Tricep Workouts & Tricep Exercises for Women

Losing weight? Great! But what's up with the jiggle?

Working hard on your nutrition is of course critical in your weight loss journey, but as you lose weight many people notice sagging in areas of their bodies they had not seen before. The back of the arms is one of the most obvious area where people see this kind of drooping, making it uncomfortable to wear short sleeves or tank tops.

The triceps brachii muscle, or triceps for short, is the large muscle in the upper arm that run along the humerus (the main bone of the upper body). Along with the biceps, the triceps work together to control the movement of the elbow. It is the chief extensor muscle of the upper arm. To extend the elbow, the triceps work by contracting while the bicep muscle simultaneously relaxes to pull the lower arm downward. To bend the elbow, the triceps relax while the bicep muscle simultaneously contracts to lift the lower arm upward.

If you want that portion of your arms to be tight and toned then it is critical to find the best triceps workout for women and to target the triceps! This area in particular seems to sag and lose shape overtime. Adding a few, easy tricep exercises will help improve your overall muscle tone to give you tighter, firmer arms.

Here is my favorite tricep exercises that can be done anywhere with limited equipment.

Tricep Exercises for Women: Overhead Tricep Extension (Band or Plate)

The overhead tricep extension exercise is a great way to tighten the triceps whether you have bands, weight plates or dumbbells. Begin standing with your hips slightly tucked in a neutral position and with your core tight. If using a band, grasp each side of the band with each hand and pull one arm behind your back at waist level and the other up overhead. The top elbow will come in, close to your ear and the top hand will drop back to bring a 90 degree angle to your elbow. Extend upward while maintaining tension on the band using that tricep muscle. Slowly return to the starting position.

Tricep Workout for Women: Tricep Kickbacks

Start the tricep kickback movement by standing with one foot in front of the other in a small lunge. Tighten your core and lean slightly forward. With a dumbbell in one hand, draw your elbow back and up bringing that hand and dumbbell just outside of your hip bone. From that 90 degree bent position, extend the dumbbell up and back straightening out the arm. At the top of the movement, your back arm should be completely straight. In a steady, controlled manner, bring the dumbbell back to your hip.

Tricep Workouts for Women: Tricep Dips

I love that tricep dips can be performed most anywhere using a chair, bench or low sturdy table. First, sit down on the bench and place your hands next to your hips on the table. You will wrap your fingers around the edge of the bench while keeping your palms flat. Move your feet and hips forward to bring your glutes off the bench. Maintain strong support with your arms and upper body. In a controlled manner, lower your body as far down as you can using the tricep muscles for your descent. Pressing through your palms, push back to the top of the movement. For beginners, you will want to bend your knees and draw your feet closer to your body for more support.

Tricep Workout for Women: Tricep Pushup

As you get stronger, adding in tricep pushups will really strengthen the back for your arms, working those triceps brachii muscles along with the whole body. Begin on your hands and knees on the floor with your hands directly under your shoulders. Bring your thumbs and index fingers together to form a triangle with your hands. This will bring your hands touching. From here, connect your knees and move to the starting position of a kneeling plank. Your form should include a straight line extending down from your shoulders through your knees. To being the pushup, allow your elbows to come out wide and draw your chest down toward your hands. Go as far down as you feel comfortable. Using those tricep muscles, press back to the top of the plank by pressing through your palms.

Ready for a real challenge? Take this movement on your feet... or for the even more advanced tricep workout for women, place your hands on a medicine ball and do the pushup from there. Wow! That is tough!!!

Ready to work your arms along with your whole body? Need some guidance and direction? I am here for you! Get step-by-step plans to help you reach your long term fitness goals with my Workout plans for Women!