The triceps exercises for women are exercises for the hand muscles that should be given some attention. Triceps is the largest muscle in the arm (it accounts for 2/3 of its surface), therefore it determines its final appearance. Check how to properly perform triceps exercises for women.

Exercises for the triceps for women , which is the triceps muscle of the arm, largely determines the final shape of the arms. All because the triceps muscle of the arm, i.e. the one located at the back of the arm, is its largest muscle (it accounts for as much as 60% of the arm muscle mass). Therefore, some time and effort should be spent on shaping it.

Exercises for triceps for women - digging backwards with straightening of the forearms in the fall of the torso

Starting position: grab the dumbbells and stand on your left leg with a slight forward tilt, and bend your right leg slightly at the knee. The back should be straight. Then bend your elbows with your arms close to your body Correct position: perform a dynamic kick back on your right leg while extending your elbows forearms backwards. The back should be straight, keeping the curvature of the spine, and the supporting leg, in this case the left one, slightly bent at the knee. Repeat the exercise 5 times and change the leg.

Triceps exercises for women - back support on the bench

Starting position: lean your back against the bench with your hands. Keep your elbows straight and your legs slightly bent and with your heels on the floor. Then do the shoulder flexion by lowering the torso. At the lowest point, stop your movement and slowly return to the starting position. Repeat the exercise 5 times.

You can also do this exercise with only one leg straight and the other leg bent at a right angle. In this exercise, the legs should be swapped back to the starting position each time.

Exercises for triceps for women - "crane" on one leg with forearm extensions

Starting position: grab the dumbbells, stand on your left leg and then slightly bend it. In turn, straighten your right leg back slightly, while bending your torso forward (your back must be straightened). The hands with dumbbells should be close to the body and be about the same level as the chest. Then straighten your forearms backwards at the elbows and bend at the same timeknee of the left leg. Repeat the exercise 5 times and change the leg.

Triceps exercises for women - press a dumbbell with one hand from behind the neck

Grab a dumbbell, sit on a bench or chair and take an upright position. Then raise the dumbbell above your head while straightening your arm. Then bend the arm at a right angle, carrying the dumbbell by the neck. Then slowly return to the starting position as you straighten your arm. Repeat the exercise 5 times and switch hands.

Important

Training in which triceps are involved should not consist of many series (no more than 20 in one training session), because it is easy to overtrain them this way.

Exercises for triceps for women - bending arms while lying on the bench

Lie down on the bench and grab the dumbbells in your hand. Hold it in straightened arms above your chest, then slowly lower it, bending your arms. Pause the movement and slowly return to the starting position. Repeat the exercise 10 times.

Exercises for triceps for women - straightening the arm in the fall of the torso

Starting position: take the weight in your right hand. Rest on the bench with your left knee and left hand, and grasp the dumbbell in your right hand. Put your right foot on the ground. Keep the upper arm with the dumbbell parallel to your body (with the palm of your hand facing the bench). Then, pull the weight up so that it is level with your chest and lower it. Repeat the exercise 5 times and switch hands.

Triceps exercises for women - triceps push-ups

Starting position: perform forward supports on straight arms, tensing the muscles of the entire body. Then do a push-up - bend your arms at your elbows and lower your chest towards the floor. Hold this position for 2 seconds and return to the starting position. Repeat the exercise 5 times.

Category:

Anatomy