Triceps Exercises for Women

Exercising your arms is very important. Most often than not, a number of women going into the gym forget the importance of building stronger arm muscles.

The arms are involved in almost every movement of the upper body, thus, the significance of having them fit and strong.

Having stronger arms is not only good looking but it also helps to increase sports performance.

Regular physical exercise can also slow the loss of muscle mass that normally occurs with aging.

Most exercises done for the arms hit only the biceps that unfortunately, the triceps, the back part of either arm, tend to be neglected and seem to turn to jelly, saggy and droopy.

The triceps account for a large part of the muscle mass in your arm, composed of three muscles, to be exact.

They help support and stabilize the shoulder and biceps. In this article therefore, we will be focusing more on exercises specific for the triceps.

Requirements for the training:

- Adjustable dumbbells

- Resistance tubes

Getting Ready for the Exercise:

Warming up increases heat throughout the body and it also reduces risk of tearing or straining muscles by increasing their suppleness. Warm up should be completed first before stretching. • Do 5 - 10 minute jog just enough to raise a light sweat.

Stretching

Stretching reduces muscle tension, reducing the risk of muscles and tendon injuries. It also increases flexibility and freedom of movement

• Do triceps stretch by pulling elbow across and down. Alternate both arms.
• Hold stretch for 10 to 20 seconds
• Repeat each stretch 2 to 3 times
• Stretch gently and slowly

Overhead Triceps Extension using Adjustable Dumbbells

The weight of adjustable dumbbells can be easily changed by use of a dial or a moving pin depending upon your preferred weight. They are also less costly and take up lesser space than your regular dumbbells. You may comfortably perform triceps exercises with adjustable dumbbells at home or gym.

• Hold the dumbbell between your pointer finger and right thumb. Cup your opposite hand under your right hand. Lift the weight so that your elbows are bent and it is behind your head.

• Straighten out your arms by lifting the weight up over your head. Pause for one second, and begin lowering the dumbbell back to your starting position.

Tips and Techniques:

- Exhale as you push the weight up and inhale as you lower the weight to the start position of this triceps exercise.
- Keep your elbows as close to your head as possible.
- Remember that you are only concentrating on the muscle of your top hand. Switch hands half way through the set or do another set with the opposite hand.

Triceps exercise with French Press using Resistance Tubes

Resistance tubes are inexpensive and can provide the same range of motion resistance exercise routines that free weights or machines do. Performing triceps exercises with resistance tubes would never be a hassle to women.

• Stand in a straight position and open your legs to your shoulder wide.

• Hold your resistance band or tube using both hands.

• Place your right hand at your lower back with your palm out. Place your left hand above your head, palm in.

• Bend both of your elbows. Using your left hand, pull the resistance band up, and at the same time keep your right hand holding the other side of resistance band. Exhale when pulling resistance band up.

• Hold for a brief second when your left arm is straight above, and then go back to previous position. Inhale at this step.

• Switch and do the same with your right arm.

Cooling Down

Cooling down begins when you will be slowing down your level of activity gradually. It helps to reduce muscle soreness and stiffness.

• Do a 2 to 3 minute light jog, or brisk walk immediately after the exercise

• Do Latissimus Dorsi and Posterior Deltoid stretching by raising both arms up, link hands and push elbows together.

• Do cool down stretching for 3 to 5 minutes.