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This triceps workout helps increase strength because it hits the triceps in a multitude of planes, with different tensions, and movements.
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Given that the triceps are a small muscle group, start with lighter weights (ten pounds) and begin to work your way up. Isolated triceps extension exercises (like kickbacks) respond extremely well to band work too- so that's something to play with.
This dumbbell tricep workout is a sure-fire way to set your upper arm on fire. It makes use of the best tricep exercises for women in a strength-based, muscle fatiguing way to help you sculpt and tone your triceps.
- Skull crusher - Close grip push up - Floor bow - Kickbacks - Pressdown
Common Triceps Exercises
Bend the elbow and hitch it so that your hand is close to your torso. Keeping your elbow up in that start position, unbend the elbow and engage the tricep to kick the weight from your stomach towards your hips.
Kickback
Overhead Dumbbell Extension
Standing upright, hold a dumbbell with both hands behind your head with your elbows bent. Using both arms, extend the elbows to bring the dumbbell up overhead. Pause and return it to the start position.
1. Lay with your back on the ground and knees bent. Tuck your ribcage down. Raise the arms up from the shoulders holding a dumbbell in each hand or one dumbbell between hands. 2. Keeping the ribs down, extend the arms overhead towards the floor keeping a slight bend in the elbows.
How Can I Tone My Triceps? To have strong, toned triceps you’ll need to build up the muscles in a variety of movements. Use moves like skull crushers, dumbbell chest press, and tricep extensions to get started. From there, make sure to progress your exercises by adding more load, volume, or time under tension.
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