Tricep Workouts for Women - Learn How to Get Triceps

30 Women with the Perfect Triceps – Workout Motivation – How to Get Perfectly Toned Triceps

30 Women With The Perfect Triceps - Workout Motivation - How To Get Perfectly Toned Triceps


Have you ever dreamed of having Michelle Obama’s or Sarah Jessica Parker’s arms? Those women are packing some serious heat. No woman wants to have arm flab especially during the summer months when we’re wearing sleeveless shirts and swimsuits. Toned and sculpted arms are possible for any woman — all you need is a killer tricep workout.

Perfect Female Triceps: Exercise Motivation and Inspiration

Beautifully sculpted arms are possible for any women no matter her age or shape. Your arms are made up of two primary muscles: the biceps and the triceps.

The biceps brachii is the two-headed muscle that makes up the front of your arm. It’s the one that most people love to show off and the one we work the most at the gym. The triceps brachii is the three-headed muscle that is behind the arm.

If you want to get rid of your “bat wings” or jiggly bits, it’s time to strengthen the triceps with the best tricep workouts for women so you look fab in all your sleeveless shirts and dresses. Triceps exercises for women can be done anywhere if you have your bodyweight and a pair of dumbbells. Just 10 minutes a day can hammer out a tricep workout and tone your arms in no time.

Best Workouts for Women: Good Routines, Great Results

Best Workouts For Women: Good Routines, Great Results

One of the most common fitness myths is spot training. Spot training is the idea that you can cause weight loss or muscle definition in a single area without affecting other parts of your body. It would be pretty awesome if it existed, but it doesn’t.

To reduce arm flab, you must reduce your overall body fat and train your arms, specifically your triceps. Eat a well-rounded healthy diet and don’t forget to do cardio at least three days a week. Cardio exercises, whether its cycling, swimming, or dance, is the best way to work your cardiovascular system, increase your endurance, and burn some serious calories.

If you’re looking to get some serious arm muscles like Michelle, try swimming! An hour of swimming can burn anywhere between 400 and 600 calories an hour. And, have you seen the arms of swimmers?

How to Get the Perfect Triceps

A healthy diet and regular cardio sessions will help reduce fat and tone your arms, but if you want perfectly toned triceps, it’s time to break out the weights for a tricep workout. The beauty of training triceps is that you can do tricep exercises for women just about anywhere. You can do triceps dips while cooking dinner or after your fat burning spin class at the gym.

Exercises to Get Beautiful, Toned Triceps

Triceps Dips

triceps dips

Triceps dips are a crucial part of all good tricep workouts and can be done anywhere. All you need is a bench or chair and your bodyweight. Sit on a bench or chair. Position your hands shoulder-width apart on the chair and slide your butt of the front with your legs extended out in front of you. Keep your arms straight with a slight bend in the elbows to protect your elbow joint. Slowly bend your elbows to lower your butt towards the floor until your elbows are at a 90-degree angle. Keep your butt and back as close to the chair as possible. Once you have reached 90-degrees, press down into the chair and straighten your elbows, returning to the start position. Repeat for the desired repetitions.

Trainer Tip: If having your legs extended during triceps dips is too difficult, try having your thighs parallel to the floor and knees in a 90-degree angle. Just remember to keep your back and butt as close to the chair as possible as you lower into the dip to activate those triceps.

Single-Arm Kickback

tricep kickback


The single-arm kickback is a great exercise to add to your tricep workouts for women. Place your right palm and knee on the long edge of a bench. Hold a dumbbell in your left hand. Keep your left upper arm parallel to your torso. Imagine that your left elbow is glued to your side. Bend your left elbow in a 90-degree angle. Slowly straighten your left arm back so it is parallel to the floor. Return to the start position. Repeat for your desired number of repetitions and repeat with the other arm.

Overhead Extension

overhead triceps extension

The best tricep workouts generally include some kind of extension, such as the overhead extension. Stand with your knees soft with feet about shoulder-width apart. Hold a dumbbell or kettlebell in your hands behind your head with elbows next to your ears. Bend your elbows to a 90-degree angle behind your head. Squeeze your triceps to straighten your arms above your head. Slowly lower to the start position. Be careful as you lower the weight so that you don’t hit yourself in the head.

Diamond Push-Up

narrow stance push-ups

One of the ultimate tricep exercises for women is the diamond push-up. Also known as the close-grip push-up, this move is an advanced bodyweight exercise that targets the triceps. It is very similar to the regular push-up except that your hands are set below the middle of your chest with your fingers forming a diamond. Position your hands so that your thumbs and pointer fingers are touching each other. As you lower yourself down into the push-up, focus on keeping your elbows close to your side.

Trainer Tip: It is perfectly okay to do these push-ups on your knees or against a bench or wall until you build enough strength to move to your full bodyweight on your toes. Even on your knees, you’ll still knock out good tricep workouts.

Get rid of your “bat wings” by toning your triceps with the best tricep workouts that you can do at the gym or at home. You’ll be giving Sarah Jessica Parker a run for her money soon!

12 week triceps workout

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