16 Best Tricep Workouts For Women – Get Toned Arms

You can accentuate your arms more than you ever imagined with the best arm sculpting workouts and tricep workouts for women. The triceps is the muscle found behind your upper arm. It helps extend the arm and allows you to pull and push, which helps define your torso (1). For most women, the tricep area is prone to fatty deposits, creating the appearance of bulky arms (2), (3). It is possible to reduce arm fat by performing easy tricep exercises regularly. Below you will find 16 home workouts and exercises you can do to tone your triceps. Take a look.

Workout Blueprint: Tricep Exercises For Women

• Frequency: 2-3 times per week
• Benefits: Increase upper body strength, flexibility, and joint mobility.
• Equipment Needed: Barbell, dumbbells, resistance band, medicine ball.
• Space Required: Small area
• Assistance Required: Yes, for certain exercises
• Who Should Avoid: Anyone with chronic elbow pain, joint issues, or shoulder injury.

Best Triceps Exercises For Women

1. Triceps Extension

The triceps extension is a very simple yet fruitful upper arm workout 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

This is another variation of the triceps extension, but this is more challenging because you will be working your triceps against gravity while lying down. It is a very effective dumbbell tricep workout exercise.

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

Triceps dips work on your triceps, biceps, shoulders, back, glutes, and hamstrings. This is a very effective bodyweight tricep exercise that can show great results if you do it regularly.

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.

Note: Do not force yourself down to a 90-degree angle in the dip.

4. Triceps Push-Ups

Quite similar to normal push-ups, triceps push-ups help to work your triceps, core, quads, hamstrings, biceps, shoulders, and back.

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.

Note: Press up with the shoulder blades away from the ears at the end of the dip. Do not force yourself down to a 90-degree angle in the dip.

Tip: The thumbs should be in line with the nipples in every push-up variation.

5. Ball Push-Ups

This exercise is similar to triceps push-ups, and you will need a medicine ball to do it. This is more challenging as you need to balance your body weight, which keeps your muscles engaged throughout.

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.

Note: Press up with the shoulder blades away from the ears at the end of the dip. Do not force yourself down to a 90-degree angle in the dip.

Tip: The thumbs should be in line with the nipples in every push-up variation. Having the hands too far in front can lead to shoulder injuries, and having the hands too far back can lead to wrist injuries.

Quick Tip

Do not attempt stability ball push-ups unless you can do 20 basic push-ups to avoid serious injury.

6. Triceps Side Push-Ups

Triceps side push-ups help to tone your triceps and the back and shoulder muscles. They are similar to push-ups, but not in the traditional way. The best part is you will not need any weights to do this exercise.

How To Do Triceps Side Push-Ups

1. 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.
2. Use the top arm to push your upper body up until it is fully extended.
3. Pause for a moment and then lower your body. Inhale as you do so.
4. Repeat 2 sets of 10 reps on each side.

7. One-Arm Press

The one-arm press is similar to the triceps extension, but here, you will use one arm at a time. This makes the exercise more effective and challenging.

Quick Tip

Start with light-weight dumbbells and gradually increase the weight after completing 12 repetitions to avoid overexerting your arm muscles.

How To Do The One-Arm Press

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

8. One-Arm Kickback

This is similar to the one-arm triceps exercise, but it also works on your shoulders, back, and biceps.

How To Do One-Arm Kickback

1. Place 10-pound dumbbells on either side of a bench.
2. Keep one knee on the bench and bend. Keep your body parallel to the ground, and support it by placing one palm on the bench and the other leg on the ground, with the knee slightly bent.
3. Pick up the dumbbell, keep your upper arm close to your body and at a 90-degree angle with the forearm. Point the forearm downward.
4. Exhale and extend your forearm backward.
5. Pause for a moment, inhale, and bring your forearm back to the starting position.
6. Do 3 sets of 10 reps.

9. Triceps Press With Resistance Band

The triceps press with resistance band is similar to skull crushers, but here, you will use a resistance band. This makes it more fun and a tad difficult.

How To Do Triceps Vertical Press With A Resistance Band

1. Hold the ends of a resistance band and keep your feet in the middle of the band.
2. Pull the handles of the resistance band over your shoulders. Make sure your elbows are pointing forward.
3. Pull your forearms up until your hands are fully extended.
4. Pause for a moment. Inhale and lower your forearms back to the starting position.
5. Do 2 sets of 10 reps.

10. Bent-Over Row

The bent-over row is an excellent exercise that works on your biceps, triceps, core, shoulders, and back. You will need a barbell to do this exercise.

How To Do Bent-Over Row

1. Grab a barbell. Keep your hands shoulder-width apart and bend your waist. Your back should be straight, and knees slightly bent.
2. Keeping your core engaged, pull the barbell up to your chest.
3. Pause for a moment and lower it back to the starting position. Keep your core engaged and back straight throughout.
4. Do 2 sets of 10 reps.

11. Side Plank With Dumbbell Raise

The side plank with dumbbell raise is a fun exercise that works on your triceps, chest, back, core, and glutes.

How To Do Plank With Dumbbell Raise

1. Assume the side plank position by lying on one side. Keep one foot on the other. Grab a 5-pound weight with the top hand, and keep the other hand on the floor. Make sure your palm is flat on the floor.
2. Lift your body up so that only one foot and arm are on the ground.
3. Raise your top hand and extend it straight up.
4. Slowly bring your top hand down to the starting position.
5. Do 1 set of 10 reps on each side.

12. Close Grip Bench Press

The close grip bench press helps work your triceps, biceps, chest, shoulders, and core.

How To Do Close Grip Bench Press

1. Lie down on a bench and grab hold of a barbell. Keep your hands shoulder-width apart, arms extended, and palms facing upward.
2. Slowly lower your forearm until the barbell touches your chest. Inhale as you do so.
3. Pause for a moment. Exhale and raise your arms and bring them back to the starting position.
4. Do 2 sets of 10 reps.

L.J. Hernandez, a fitness coach and blogger, shared his experience of incorporating close grip bench press for triceps into his workout routine. He writes, “The close grip bench press is the one I usually pick first, starting with a warm up set or two. Then, I do 3 sets of 8-12 reps with more added weight and with very strict form (i).” He adds, “Women can also benefit from this exercise. Women really hate flabby arms, so this exercise is the best to avoid or to get rid of flabby arms.”

13. Reverse Grip Triceps Pushdown

The reverse grip triceps pushdown also helps to tone the triceps, biceps, and shoulders.

How To Do Reverse Grip Triceps Pushdown

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

14. Stability Ball Push-Up

This is similar to the triceps push-up, but you will use a medicine ball. The medicine ball will take this exercise to a higher level and also increase your stability and strength.

How To Do Stability Ball Push-Up

1. Support your upper body by placing your palms flat on the ground.
2. Keep your toes on a medicine ball and balance your body. If you want to reduce the strain on your core, place your shin and knees on the stability ball.
3. Keep your arms extended, core engaged, and palms a little closer than shoulder-width.
4. Flex your elbows and go down until your upper arms are at 90 degrees with your forearms. Lower the body as much as you can tolerate.
5. Inhale and slowly rise to the starting position.
6. Do 2 sets of 12 reps.

Note: Press up with the shoulder blades away from the ears at the end of the dip. Do not force yourself down to a 90-degree angle in the dip.

Tip: The thumbs should be in line with the nipples in every push-up variation. Having the hands too far in front can lead to shoulder injuries, and having the hands too far back can lead to wrist injuries.

15. Triceps Horizontal Press With Resistance Band

The triceps horizontal press with resistance band is similar to the vertical press, but this is a little more challenging.

How To Do Triceps Horizontal Press With Resistance Band

1. Hold the ends of a resistance band and step on it to keep it stationary.
2. Bend a little forward, flex your knees, and pull the resistance band until your shoulders, elbows facing backward. This is your starting position.
3. Slowly move your forearms backward until your arms are fully extended.
4. Exhale and bring them back to the starting position.

16. JM Press

The JM Press combines skullcrushers and a close-grip bench press for an effective tricep workout.

How To Do JM Press

1. Sit on a flat bench with a barbell positioned behind you on the bench.
2. Reach back and hold the barbell with an overhand grip. Keep your hands a little wider than shoulder-width apart.
3. Lift it from the bench rack, holding it above your chest with your arms fully extended.
4. Lower the barbell slowly towards your forehead while bending your arms.
5. Keep your elbows pointed outward and allow them to bend to a 90-degree angle.
6. Reverse the motion as you extend your arms to lift the barbell back to the starting position above your chest.
7. Perform 3 sets of 10 reps.

Note: Adjust the weight based on your strength and comfort level.

Though these exercises will help you tone your arms, you should keep these points in mind.

Tips

• You will not lose weight from one part of your body. Lose the fat before you start muscle toning.
• Eat healthy. Include green leafy veggies, lean protein, healthy fats, fruits, and fiber-rich foods in your diet to slim down.
• Avoid junk food, sugar-loaded foods, processed carbs, aerated drinks, etc.
• Do a whole-body workout 3 hours a week to burn fat.
• Do not consume carbs after 7 pm.
• Get 7-8 hours of sleep to help the muscles rebuild and repair.

Here’s how you can benefit from performing triceps exercises.

Triceps Exercise Benefits

1. Doing triceps workouts on a regular basis increases your strength and keeps weaknesses at bay.
2. Regular stretching of the muscles involved in triceps exercises will protect your torso against injury as well as improve flexibility, posture, and joint mobility.
3. It improves circulation and relieves stress.
4. Working out your triceps makes your entire body more active.

Infographic: Top 5 Effective Triceps Exercises For Women

Are you tired of your flabby arms? The tricep area in most women is susceptible to fatty deposits leading to the appearance of bulky upper arms. The good news is you can reduce arm fat with a good diet and simple tricep exercises. Click on the infographic below to check out some of the most effective workouts to tone your triceps.

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Illustration: StyleCraze Design Team

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Frequently Asked Questions

Can you work your triceps every day?

No, do not strain your arms every day. Do tricep exercises once every two days.

How long does it take to tone flabby arms?

It will take 1-6 months depending on your diet, exercise plan (cardio and women’s strength training), adherence to the plan, current body fat percent, tricep fat percent, age, and genetics. But nothing beats perseverance, so keep working at it!

How many sets of triceps workout should I do a week?

Doing 12-16 sets per tricep workout is sufficient for intermediate lifters and 6 sets a week for beginners.

Why are triceps hard to tone?

Triceps is the area that tends to accumulate fat. So it takes time to see visible results. Also, it’s a small group of three muscles and takes time to grow.

Is pressing enough for the triceps?

No. Pressing just works on the lateral head of the triceps. You must include separate exercises to work on the long and medial head of the triceps.

Get ready to tone your chest and triceps with this 30-minute dumbbell workout at home. No gym is required; just grab your weights, click on the video, and let’s get started!

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Dr. Jen EsquerPT, DPT

   

Jen Esquer is a Top 40 Physical Therapy Influencer and has been named one of the top 50 most influential healthcare professionals. She is the Founder and Owner of Mobility Method, LLC, sits on the medical advisory board for Women’s Health and Strong Fitness magazine and is an online sensation with more than a half a million followers and viral...more

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Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information. After completing her master's in biotechnology from Vellore Institute of Technology,...more

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