Triceps exercises for women: at home and in the gym * Crossfit

How to pump up or tighten triceps for a woman? The arm muscles are an interesting topic. Every man in the gym dreams of big biceps, and every girl dreams of toned triceps: nature has created women in such a way that the back of the shoulder is a "problem area" or one of those places in a woman's body where fat accumulates very willingly and leaves extremely bad. The only method that can help with this is doing triceps exercises for girls both at home and in the gym, of course, while following a low-calorie diet.

In order to perform these exercises, it is not at all necessary to visit the gym, you can successfully perform them at home. We will conditionally divide all movements for women into triceps exercises with additional equipment and with your own body weight. Let's start with exercise at home.

A set of exercises at home

Since the triceps is responsible for pressing movements and for extending the arm at the elbow joint, the most important and basic exercise will be push-ups from the floor.

Knee push-ups

Since the muscles of the upper shoulder girdle are rather weak in most girls, it is better to start with push-ups from the knees.

Starting position: lying on the floor. Hands are straight, shoulder-width apart or slightly narrower, rest on the floor. The legs are bent at the knees, the knees rest on the floor, the lower legs are held above the floor.
By bending the arms at the elbow joints, you need to touch the floor with your chest, but not lie on the floor completely. Then, as slowly and under control as possible, return to the starting position. Throughout the entire movement, the elbows should be taken back, close to the body, and not to the sides.

When you can push up from the floor in this way 20 or more times, you should move on to more complex movements.

Shoulder-width grip push-ups

Starting position: in support lying, support on the toe and on the palm. Hand position: palms are strictly under the shoulder joints. When bending the arms at the elbows, the shoulder should touch the body, we do not spread the elbows to the sides, we do not spread our arms wider than the shoulders.

Not every girl will be able to reach this stage, however, everyone who does will note that her "problem" zone begins to confidently turn into the envy of her weaker friends. However, we will not stop there: 20 or more repetitions in several approaches are a reason to move to a step higher.

Close-grip push-ups

Starting position: lying position, support of the feet on the toes. Hand position: palms are already shoulder-width apart, ideally the fingers of one hand cover the fingers of the other on top. At the initial stages of mastering this option of push-ups, the elbows may diverge to the sides, however, our task is to press them as close to the body as possible, so you get the most out of this movement.

Let's go back to the beginning of our program. What should those girls who are at the very beginning of the triceps strengthening training complex do? Push-ups alone are boring, albeit useful. Is it possible to diversify home workouts? How to pump up triceps at home for a girl with something else?

Push-ups between chairs

This exercise is quite simple, except for the triceps, it loads and stretches the chest well. Perfect even for beginners.

It is necessary to take two chairs or two stools of approximately equal height. We place them at a distance of 40-50 centimeters (slightly wider than the shoulders).

The starting position is between two stools. Legs are straightened, socks rest on the floor. The arms are straightened at the elbow joints, the weight of the body falls on the palms, part of the weight is taken by the legs, which facilitates the exercise.
We bend our arms at the elbow joints as far as possible. You need to strive for an angle of 90 degrees, but if you do not feel the strength in yourself, it's okay, bend your elbows as much as you can, most importantly, try to do it smoothly enough. You do not need to go lower if you feel pain, the exercise should be comfortable for the joints. Also try to take your elbows more back than to the sides.
Extend your arms by extending your elbows.

Triceps Chair Dips

How else can you pump up a girl's triceps at home? A variant of a more accentuated effect on the triceps muscle of the shoulder will be reverse push-ups from one chair, sofa or any other solid support that rises 50-60 centimeters above the floor.

We sit on the edge of this support. We put our hands shoulder-width apart. We straighten our legs and put them on the heels. We transfer the weight of the body to our hands, we move the pelvis forward, so that it is above the floor.
By bending the arms at the elbows, lower the pelvis to the floor. The important thing is that you should only lightly touch the floor with your buttocks, and not flop on the floor and lift yourself.

Another important point: the elbows should not move apart, but "look" straight back from the body.

This triceps exercise for girls can be considered as basic, with the help of push-ups from the floor and the described movement, you can solve the question of how to pump up the triceps for a girl.

Horizontal triceps push-ups

They are the hardest triceps exercise for women with body weight. In fact, this is an analogue of the French press with a barbell at home.

To perform this movement, we need some kind of chair or stool, which we will push against the wall, which will provide him with complete immobility. At arm's length, we take a position in the lying position, with our hands we grab the edge of the chair, which we "stabilized" in advance.

With a controlled movement, we bend our arms at the elbows, as if diving under a chair, the movement is as smooth and controlled as possible. If you feel that you are "falling" face down to the floor, fall to your knees, you would rather break them than your face. By extending the arms at the elbows, we return to the starting position.

This exercise is highly discouraged at the initial stage of training. An exception is the option performed with emphasis on the knees by analogy with push-ups.

This video will help girls learn to do push-ups and do triceps exercises correctly at home:

A set of exercises in the gym

Let's move on to triceps exercises for women in the gym. There are already much more opportunities in the gym - from specialized simulators to the usual dumbbells, with the help of which it will not be difficult for a girl to tighten the triceps. If only there was time and desire.

Extension of arms from behind the head

This exercise is one of the most effective for the triceps muscle of the shoulder, respectively, it is recommended for all women and girls involved.

Recommended starting position standing, as the safest for the spine. Legs shoulder-width apart, knees slightly bent. The burden is held in straightened arms above the head. Elbows are not recommended to be spread more than shoulder width apart. Next, you need to bend your arms at the elbow joints, smoothly lower the burden behind your head, feel the triceps stretch, return the weight to its original position.

Alternatively, you can do this movement with one dumbbell with your hands alternately. In this case, it will be more convenient to do it while sitting:

As a burden, the following can be used here:

dumbbells;
barbell;
block device handle attached to the lower block or crossover;
a rubber expander pressed to the floor by some kind of weight located behind your back. This option is good for the home.

The option of extending the arms from behind the head with a handle from the lower block is most interesting for girls who want to get rid of fat deposits in the triceps as much as possible. The constant load created by the block will help maximize blood circulation in this area, thereby increasing oxygen delivery and fat oxidation.

French bench press

Lying on a bench, legs rest reliably with the whole foot on the floor, the head does not hang down. The weights are in the hands, the hands are at eye level, not above the chest, that is, they are slightly tilted towards the head from a perpendicular position in relation to the body.

By controlled flexion of the elbows, we bring the burden to the forehead or slightly start it behind the head (depending on individual characteristics), fix the tension in the target muscles, and extend the arms. The elbows do not need to be fully extended, and this is the only triceps exercise where this rule applies. In this case, it will help protect yourself from injury.

Dumbbells, a barbell, a block, a rubber expander can act as a burden, especially inventive individuals can use a kettlebell.

Dumbbell bent over extension

This exercise is also called kickback.

The torso is tilted 90 degrees to the floor. The leg of the same name for the working hand is set back, the second is slightly in front. The working arm is pressed with the shoulder to the body, the forearm looks at the floor, the elbow is bent at 90 degrees. The second hand rests on the knee of the supporting leg. Smoothly unbend the arm at the elbow, until you feel a strong tension in the triceps. We fix this position. We return to the starting position under control.

You can do the exercise without standing in an incline, but leaning on a bench, as when pulling a dumbbell to a belt. Another option is lying on your stomach on a slightly inclined bench (15 degrees), then you can do kickbacks with both hands at the same time.

This movement can also be performed with a block device and with an expander - for a note to those who practice at home.

Dips on the uneven bars

The starting position is hanging on the uneven bars, the body is straight, fixed on straightened arms perpendicular to the surface of the earth. With such a fixed position of the body or with a slight inclination of the body forward, it is necessary to bend the arms at the elbow joints to an angle of 90-100 degrees, without spreading the elbows to the sides - this will shift part of the load on the pectoral muscles. Deeper push-ups in this option are highly discouraged due to the increased risk of injury to the shoulder joint. Then you should straighten your arms under control, trying to create maximum pressure with your palms on the uneven bars.

Since this option is very difficult for most girls, in those gyms where there is a gravitron device, you can perform the same exercise on it.

Push-ups on the gravitron

The essence of this device is that it creates support for you when performing push-ups on the uneven bars and pull-ups: a special platform presses on your heels or knees (depending on the design feature) and facilitates the exercise.

The more weight you set on this device, the easier it will be for you to perform push-ups. With the exception of the support platform, the gravitron push-up technique is fully consistent with the parallel bar push-up technique.

Press down on a block device

A block device means either a crossover or an upper block row for the back muscles. The main thing is that the handle is above you, that is, fixed to the upper block.

We stand facing the block device, grab the handle with a grip shoulder-width apart. We press the shoulders to the body, the forearms are bent. The knees are slightly bent, the back is straight, the shoulder blades are apart, there should be no tension in the neck. We extend our arms at the elbows, without lifting the shoulders from the body and without swinging the body, fix the tension in the triceps muscle of the shoulder, return to the starting position.

You can also perform this movement with a rope handle:

Performing these exercises will help you, dear women, turn your triceps from a "problem area" into a source of pride. The main thing is, firstly, try to always feel your triceps when you do the listed exercises, and secondly, do not get hung up on the fact that you need to go to the gym - a pair of half-liter water bottles will successfully replace dumbbells, and a rubber bandage from pharmacies - block device.

Video explaining the technique of doing triceps exercises for girls in the gym: