Top 15 Tricep Exercises to Get Toned Arms: Your Ultimate Guide

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Is your goal to tone your arms and build strong, defined triceps? This comprehensive guide will provide you with the best tricep exercises for women, along with a step-by-step breakdown of each routine. Follow along for daily updates and progress, and see the results firsthand!

Introduction

Join me on my fitness journey and discover the power of consistency in achieving your goals. With over 15 effective tricep exercises, you can take your arm toning to the next level. These workouts are designed to strengthen your triceps and help you build the toned arms you’ve always wanted.

The Best Tricep Exercises for Women

Workout Routine 1: Push-ups

Start with a classic movement that targets your entire upper body: push-ups. This exercise not only strengthens your triceps but also engages your shoulders and chest. To perform a push-up, start in a high plank position, lower your body until your chest nearly touches the ground, and then push back up. For an added challenge, try incline push-ups or knee push-ups.

Workout Routine 2: Diamond Pushups

Diamond pushups are a great variation that targets the inner part of your triceps. Begin in a standard pushup position, then bring your hands together to form a diamond under your chest. Lower your body as you would in a regular push-up and focus on squeezing your triceps at the bottom.

Workout Routine 3: Planche

The planche is a more advanced exercise that requires significant upper body strength. However, it is an excellent way to build your triceps and engage other muscles. To perform a planche, start from a high plank position and lower your body until your forearms and upper arms are parallel to the ground. It might take time to master, but the rewards are well worth it!

Workout Routine 4: Tricep Dips

Tricep dips can be done with equipment like a dip station or even a sturdy chair. Sit on the edge of the chair with your hands gripping the edge, fingers facing forward. Slide your bottom off the chair and lower your body until your arms form a 90-degree angle. Push back up to the starting position and repeat. If you need easier modifications, you can use the backrest of a chair for support.

Workout Routine 5 6: Tricep Pushdown Overhead Tricep Extension

Tricep pushdowns are essential for building muscle size, while overhead tricep extensions focus on strength and flexibility. Start with the pushdowns by gripping the bar with your hands shoulder-width apart and lowering the weight until your elbows are fully extended. For the overhead extension, hold a dumbbell or weight bar with both hands, extend your arms overhead, and curl your elbows down towards your back, squeezing your triceps at the top.

Workout Routine 7: Skull Crushers

Skull crushers target the long head of the triceps, which is responsible for the lateral tricep shape. Lie on a bench with a barbell or dumbbell in both hands. Extend your arms overhead and slowly lower the weight towards your forehead, keeping your elbows tucked in. Squeeze your triceps at the bottom of the movement and press back up to the starting position.

Workout Routine 8: Commandos

Commandos are an intense isometric exercise that strengthens your triceps. Lie on your side with your elbow directly under your shoulder, and lift your hips off the ground. Your body should form a straight line from your head to your feet. Hold this position for as long as possible, alternating sides each set.

Workout Routine 9: Tricep Kickbacks

Tricep kickbacks are a great isolation exercise for the muscle group. Hold a dumbbell in one hand, bend your knee slightly, and place your foot on a fixed point. Keeping your elbow close to your side, extend your arm straight back, then slowly return to the starting position. Repeat with the other arm for a balanced workout.

Workout Routine 10: Around the World

Around the world is a challenging exercise that engages multiple muscles, including the triceps. Place your hands together in front of your chest and rotate your body from side to side, reaching your opposite hand towards the sky and lowering it back to the center. Repeat this motion for a full range of motion, engaging your core and triceps.

Workout Routine 11: Scarecrow Extension

Scarecrow extension is another dynamic exercise that targets the triceps. Stand with your feet hip-width apart, hold a dumbbell in your right hand, and reach it up to the sky. Extend your arm fully, then lower it as you reach in the opposite direction with your other hand. This continuous motion engages your triceps and improves your arm coordination.

Workout Routine 12: Overhead Pulldown

Overhead pulldowns are effective for triceps and back muscle development. Sit in a machine with your hands grasping the bar with an underhand grip. Push the bar down until your arms are straight, then slowly guide it back up. This exercise combines strength and flexibility in one movement.

Workout Routine 13: Tricep Pulses

Tricep pulses are a great way to build strength in smaller muscles and improve your triceps endurance. Lie on a bench with a weight in one hand and extend your arm above your head. Lower the weight towards your shoulder, then push back up, pausing at the top. Repeat this motion, focusing on a slow and controlled motion.

Workout Routine 14: X Press

X press is a unique exercise that targets the lateral and long heads of the triceps. Lie on your side with a dumbbell in your hand. Bring the dumbbell across your body and press it up diagonal, forming an X over your head. Lower it back down and repeat, focusing on squeezing your triceps at the top.

Workout Routine 15: Rope Pushdown

Rope pushdowns can be done using a cable machine or a rope attachment. Stand with your feet shoulder-width apart and grip the rope. Lower the rope by extending your arms, then push back up. This exercise is excellent for a complete triceps workout.

Conclusion

By incorporating these 15 tricep exercises into your workout routine, you can see significant improvements in arm toning and overall upper body strength. Don’t forget to follow me on YouTube for daily workout videos and tips. Stay committed, stay consistent, and watch your progress unfold.

Wishing you a successful fitness journey and a toned, strong upper body.