Beginner’s Guide on Triceps Exercises

Most women have the problem on getting rid of flabby, unshaped arms. This may their confidence to wear sleeveless, spaghetti straps as they go.

To have these properly sculpted, sexy arms like Jennifer Aniston or preferably, Madonna, you don’t need to go to the expensive gyms or with the help of personal gym instructors!

This exercise may be performed anywhere, may it be inside your house or your garden as long as you are comfortable enough.

One routine three times a week will definitely change your whole physical being and boost your confidence to put those sexy clothes on.

Now, get yourself ready for the whole routine of triceps exercises for women. What we need are adjustable dumbbells and resistance tubes for the toning of triceps muscles.

Warming up

First, take a 5-10 minute jog in place as you feel your body releasing heat. Then do some stretching from the head down to your feet.

This will lessen the tendency of having muscle pains. Take a deep breath from your nose and exhale the air to your mouth as you walk in place.

Peak work

In this phase, we now need the dumbbells and the resistance tubes for the exercise proper.

That is, the toning and sculpting of your triceps. First, let’s perform the triceps exercises with the resistance tube. The resistance tube is one of the cheapest, yet, effective ways to tone up your triceps which will utilize almost all muscles on the arms. This makes triceps exercises with resistance tubes to be popular among women who are into fitness.

Triceps exercise with Resistance Tubes

• In standing or sitting position, hold the band in the middle, let your arms straight out in front of you and your hands a few inches apart. Squeeze the shoulder blades together and pull the tube so that arms are out to the sides like an airplane. Repeat this 12-16 times, keeping tension on the band the entire time.

• Next, in extending your triceps, hold the tube’s end using each hand at shoulder level with right arm bent so that it's in front of the chest and let your left arm straighten out. Keeping the left arm straight to hold tension on the hand, contract the triceps to straighten the right arm. Return to start and repeat before switching sides

• Lastly, wrap the tube around a sturdy object behind you at chest level, it may be a pole. Begin with the elbows bent to 90 degrees, and your forearms must be parallel to the floor.  Keep your right arm stationary and press your left arm out.  Bring your left arm back and then press forward with your right arm.  Continue alternating arms for a total of 16 reps on each side

Adjustable dumbbells can make your routine easier. You can adjust the weights of your dumbbells as long as you want to instead of buying new weights of dumbbells. Triceps exercises with adjustable dumbbells have always been efficient on most women.

Triceps exercise with adjustable dumbbells

• First, stand up and hold one dumbbell with both hands behind your head. Your upper arms must be pointing straight up. Raise the dumbbell up by curling your elbows and slowly lower it back after a short pause. Your upper arms should remain still throughout.  Repeat 12 times. (You can also use one arm alternately having 12 repetitions for each arm)

• Next, Put your knee and hand on a bench and grab a dumbbell with your other hand. Your palm must be facing your body and your upper arm parallel to your body. Push the dumbbell back by extending your elbow and allow it to slowly return after a short pause. Keep your upper arm still throughout. Repeat 12-16 times for each arm.

• Lastly, lie down on your back on a bench and hold the dumbbells on your sides just above your chest. Your palms must be facing each other. Push the dumbbells straight up until your arms are close to being fully extended and slowly lower them back after a short pause. Exhale when pushing the dumbbells up and inhale when lowering them back down. Repeat 12-16 times.

Relaxing Your Body by Cooling Down

In cooling down, you can jog in place and release the tension of your muscles by shaking your arms. Take alternate deep breaths and stretch your muscles especially your arms. This will relax your muscles being contracted during the peak work. Do this for 5-10 minutes.