Best 20 Triceps workout for women All Time

Triceps workout for women
Triceps workout for women

Triceps workout for women, you know the triceps are the muscles in the back of your arms. These muscles help to stretch your arm, push and pull, and add meaning to your upper body.

Many women suffer from the problem of fat accumulation in the triceps area, which can cause them to look thinner.

Doing a few simple triceps exercises regularly can help eliminate high arm fat. This post lists Best 20 Triceps workout and exercises for women or these all exercises you can do at home. Check yourself.

If your triceps get stronger, stronger and stronger you will get it in your upper body. Strong triceps mean improved movement, “These small muscles work in secret and with little concealment.

Strong triceps help to make active movements in everyday life, such as lifting, pulling, pushing, and handling, easier. But because your triceps have very fast muscle fibers, they get tired quickly.

Best Triceps exercises for women ( video )

video credit : SUPER SISTER FITNESS

What are fast muscle fibers?

All muscles have slow and rapid muscle fibbers. Slow-moving muscle fibbers do not get tired quickly and are ready for endurance activities, so they respond very well to high reps.

Think eight or more reps about exercise. On the other hand, fast-moving muscles provide temporary strength and energy.

7 Best Triceps workout for women in video at Home:-

Best triceps workout for women

Read more related post :

1. Biceps exercises for women

2. Shoulder exercises for women

3. 20 Best Chest Workout for Women All Time

Best 20 Triceps workout and Exercises for women At Home:-

1. Triceps extension

Triceps extension women workout
Triceps extension women workout

How to Do it Triceps Extension:-

  • Hold a 10-pound dumbbell in both hands.
  • Your feet should be shoulder-width apart, not involved, and the shoulders should be relaxed.
  • Slowly raise your hands above your head. Stretch your arms wide, palms facing the ceiling.
  • Flex your elbows and lower your front arms behind your head until they touch your biceps.
  • Exhale, then return your arm to the starting position.
  • Make 2 sets of 10 reps.

2.Triceps Dips women workout :-

Triceps Dips women workout
Triceps Dips women workout

How to Do Triceps Dips:-

  • Stand in front of the bench. Lower your body.
  • Hold the bench by placing your hands behind your back.
  • Make sure your fists are facing forward, and the legs are extended. Support your body with your heels.
  • Keep your abs engaged.
  • Slowly lower your body, back and forth, until your elbows are at a 90-degree angle.
  • Go up slowly to the starting point.
  • Make 3 sets of 5 reps.

3. Skull Crushers & Lying triceps Extension

Skull Crushers & Lying triceps Extension
Skull Crushers and lying triceps extension

How To do:-

  • Lie on the bench. Hold a five-pound dumbbell in each hand, palms facing each other, and arms outstretched.
  • Flex your elbows and bring the dumbbells down towards your shoulders.
  • Wait a moment.
  • Bring your forearms in place.
  • Make 2 sets of 10 reps to feel the burn.

4. Triceps Push-Ups

Triceps Push-Ups
Triceps Push-Ups

How to Do Triceps Push-Ups:-

  • Lie on your stomach. Lift your body by supporting it with your toes and hands.
  • Keep the palms of your hands closer than normal shoulder width.
  • Lower it until your chest touches the floor. Take a deep breath as you do so.
  • Pause and lift your body in the first place.
  • Bend your arms as much as possible. Lower your chest down while keeping the shoulders aligned with the elbows all over. Put your hands on a high place or lower your knees to change.
  • Make 2 sets of 10 reps.

5. Ball Push-Ups women triceps workout

Ball Push-Ups
Ball Push-Ups

How to Do ball Push-Ups:-

  • Put a ball in front of you.
  • Keep the palms of your hands on the ball, your fingers pointing outwards.
  • The palms should be close together, with the arms outstretched.
  • Keep your legs straight and extended. Support your lower body by flexing your toes and touching the floor with them.
  • Slow down slowly until your chest touches the ball.
  • Bend your arms as much as possible. Lower your chest down while keeping the shoulders aligned with the elbows all over.
  • Put your hands on a high place or lower your knees to turn.
  • Use your strength to get back to the starting point

6. Bent – over Row

Bent - over Row
Bent – over Row

How to do-

  • Take a barbell.
  • Keep your arms wide at the shoulder and bend at the waist.
  • Your back should be straight, and your knees should bend slightly.
  • To keep your core active, pull the barbell to your chest.
  • Pause and return it to its original position. Keep your core involved and go right back everywhere.
  • Make 2 sets of 10 reps.

7. Side Plank With Dumbbell Lift

Side Plank With Dumbbell Lift
Side Plank With Dumbbell Lift

How To do –

  • Replace the sidewalk by lying on one side.
  • Keep one foot on the other. Take five pounds [5 kg] with the upper hand, and keep the other hand down.
  • Make sure the palm of your hand is flat on the floor.
  • Lift your body so that only one foot and one arm are on the ground.
  • Raise your upper hand and stretch it up.
  • Slowly lower your hand up to the starting position.
  • Make one set of 10 reps on each side.

8. Close Grip Bench Press

Close Grip Bench Press
Close grip Bench press

How to do-

  • Lie on the bench and hold the barbell.
  • Keep your arms wide at shoulder width, arms outstretched, and palms up.
  • Slowly lower your arm until the barbell touches your chest. Take a deep breath as you do so.
  • Wait a moment.
  • Exhale and raise your arms back to the starting position.
  • Make 2 sets of 10 reps.

9. Reverse Grip Triceps Pushdown

Reverse Grip Triceps Pushdown
Reverse Grip Triceps Pushdown

How to Do-

  • Attach the straight bar to the top pulley in your gym.
  • Fac the bar and hold your palms up, arms and legs wide apart at the shoulders, and elbows close to your body.
  • Pull the direct attachment down to your chest.
  • Keep your upper arms upright. This is the first position.
  • Insert and bring the direct attachment down until it is close to where your buttocks end.
  • Exhale and bring your arms back to the starting position.
  • Make 2 sets of 10 reps.

10. Stability Push-Up Ball

Stability Push-Up Ball
Stability Push-Up Ball

How To do –

  • Support your upper body by placing your palms on the floor.
  • Keep your toes in the medicine ball and balance your body.
  • If you want to reduce the weight on your spine, place your shin and knees on a stability ball.
  • Keep your arms outstretched, the neck involved, and the palms slightly closer than shoulder width apart.
  • Flex your elbows and lower down until your upper arms are 90 degrees and your forearms. Lose weight as much as possible.
  • Insert and slowly ascend to the starting position.
  • Make 2 sets of 12 reps.

Triceps workout at home:-

Triceps workout for women

11. Triceps Horizontal Press With Resistance Band

Triceps Horizontal Press With Resistance Band
Triceps Horizontal Press With Resistance Band

How To do –

  • Hold the ends of the resistance band and press it to keep it upright.
  • Bend slightly forward, bend your knees, and pull the resistance band up to your shoulders, elbows facing backwards.
  • This is your first position.
  • Slowly move your arms back and forth until your arms are completely stretched.
  • Exhale and return to the starting position.
  • Although these exercises will help you to stretch your arms, you should keep these points in mind.

12. Triceps Side Push-Ups

Triceps Side Push-Ups
Triceps Side Push-Ups

How to Do-

  • Lie on one side. Put one foot on the other.
  • Keep your abs working and your upper arm flat on the floor.
  • Tie one arm around your waist.
  • Use your upper arm to push your upper body until you are completely open.
  • Stop for a moment and lose weight. Take a deep breath as you do so.
  • Repeat 2 sets of 10 reps on each side.

13. One-Arm Press

One-Arm Press triceps workout
One-Arm Press triceps workout

How to Make One-Arm Press

  • Stand with your feet shoulder width apart and hold the weights in both hands.
  • Flex both of your arms and bring them closer to your chest.
  • Raise one arm straight above your head.
  • This is your first position.
  • Flex your elbow and lower your back arm until the dumbbell touches your shoulder. Your little finger should face the roof.
  • Slowly bring your arm up until your hand is fully extended.
  • Make 2 sets of 10 reps on both arms.

14. One-Arm Kickback women triceps workout

One-Arm Kickback triceps workout
One-Arm Kickback triceps workout

How To Do-

  • Place 10-pound dumbbells on one side of the bench.
  • Keep one knee on the bench and bend over.
  • Keep your body in line with the ground, and support it by placing one palm on the bench and one leg on the floor, with the knee bent.
  • Take a dumbbell, keep your upper arm close to your body and at a 90 degree angle with your forearm.
  • Point the arm down.
  • Exhale and stretch your arm back.
  • Pause, inhale, and return your arm to its original position.
  • Make 3 sets of 10 reps.

15. Triceps Press With Resistance Band

Triceps Press With Resistance Band
Triceps Press With Resistance Band

How To do-

  • Hold the ends of the resistance belt and keep your feet in the middle of the belt.
  • Pull the resistance band handles over your shoulders.
  • Make sure your elbows point forward.
  • Pull your arms forward until your hands are fully stretched.
  • Wait a moment.
  • Insert and lower your arms back to the starting position.
  • Make 2 sets of 10 reps.


16. Arnold Press

Weighted  I, Y, T triceps workout for women
Arnold press triceps workout for women

How to do it:

  • Stand tall with hip-width feet out and hold a dumbbell in each hand.
  • Start with your curved arm and palm facing your shoulder, as you would like at the top of the bicep curl.
  • Press your arms up but fold them up so that the palms of your hands look away from you.
  • Make sure you achieve full expansion when your biceps touch your ears, then lower back down and repeat.

17. Lateral Raise 90 Degree

Lateral Raise 90 Degree triceps workout for women

How to do it:

  • Stand tall with your feet shoulder width apart and hold a dumbbell in each hand.
  • Bend your elbows to form a 90 degree angle with your palms facing the body.
  • To keep an angle of 90 degrees, raise your arms so that your elbows fit your shoulders.
  • Make sure you keep your core involved, lats made to work, and shoulders down and relaxed.
  • Take it down to the first place and repeat.

18. Weighted I, Y, T

Weighted  I, Y, T triceps workout
Weighted I, Y, T triceps workout

How to do it:

  • Stand tall with hip-width feet out and hold a very simple dumbbell in each hand.
  • Insert your core, then pull your shoulders back and forth.
  • Push your hips back until your chest is 45-degree from your waist, and maintain this fixed position for full movement.
  • Your arms should be fully stretched and hung under you holding your instruments, and you will draw these three different characters using your arms.
  • Complete 5-6 reps rounds per workout.


19. Dumbbell Thruster Triceps women workout

Dumbbell Thruster Triceps women workout
Dumbbell Thruster Triceps women workout

How to do it:

  • Stand tall with legs at the hips wide wide and hold a dumbbell in each hand with folded elbows so that the weights rise above the shoulder.
  • Tie up your core and throw the loot back while keeping your chest raised down to the square.
  • After that, use your hips to lift your body and at the same time press the weight straight up to the ceiling so that your arms are completely stretched.
  • After that, lower the dumbbells back down to the starting position and repeat.


20. Serve the Platter

serve the platter triceps workout women
serve the platter triceps workout women

How to do it:

  • Stand tall with hips about the width and width of the dumbbell on each hand.
  • Bend arms at 90 degree angle to your sides with palms facing up.
  • Slightly raise your arms out and up the diagonal until the arms are completely extended.
  • Lower back down by controlling to start the position and repeat.

Women’s Triceps workout perfect moves ( video )

video credit : Athlean-XX for Women

Benefits of Triceps workout for women:-


Performing regular triceps exercise increases your strength and keeps weakness at bay.

Regular stretching of the muscles involved in triceps exercise will protect your chest from injury and improve flexibility, posture and joint mobility.
It improves circulation and eliminates stress.

Working your triceps makes your whole body work harder.

Benefits of triceps workout for women at home

Conclusion:-

  • Triceps workout and exercise for women is very helpful in getting rid of fat behind your arms.
  • Include these triceps exercises in your workout routine at least 2-3 times a week.
  • Also, eat healthy and do cardio and strength training on different days. Take care of yourself!

FQA :-

Q. what are the best triceps workout and exercises for women?

A Best triceps workout and exercises for women are
Triceps push-ups
Triceps Dips
Lying Triceps extension
Triceps kickback
Reverse Grip Triceps Pushdown

Q. How many exercises should I do for chest and triceps?

A. 6 to 7 exercises are enough for a day, If you want to do hard muscle workout then you can increase number of exercises 8 to 9, But take proper rest between exercises, If you want to check best exercises for chest then,

Q How many triceps exercises should i do?

A. There are many types of exercises here, If we consider as a week then we recommend at lest 6 to 7 exercises one day in a week.

Q. How do I get rid of my triceps fat?

With this targeted toning routine of tricep workouts, you’ll not only feel the burn in your arms, you’ll also strengthen your core and tighten up that waistline.

Q. How can I work my triceps at home?

video credit : THENX

Read More :

1. 20 Best chest workout for women all time

2. Top 10 chest workout for men all time