Triceps are one of the main problem areas for many girls. To make them denser and more elastic, it is necessary to approach the issue comprehensively.
The decisive factor for toned arms is regular strength training.
Most movements are quite simple in technical execution and do not require complex equipment. This allows you to do triceps exercises for women not only in the gym, but also at home. We'll talk about this today.
Cause of sagging skin
To understand how to tighten a woman’s triceps, you first need to understand the reasons that lead to sagging skin on the arms.
Sagging, loose skin on the back of the arm is a typical problem for women. The fact is that their triceps are practically not involved in everyday life. There are not many movements that involve elbow extension (the main function of the triceps).
Variants of exercises where the triceps brachii muscle works are push-ups, parallel bars, and the like. They are quite difficult for girls, so no one is in a hurry to do them.
As a result, the triceps atrophies. That is, the muscle is greatly reduced in volume. But that's not so bad. The situation gets worse when excess fat begins to accumulate in this area.
Thus, the lack of muscle tone leads to sagging arms, and the inevitable deposition of fat in this area increases the volume of the arm, eventually stretching the skin even more.
To solve this problem, it is necessary to increase muscle tone and also reduce the level of subcutaneous fat. To strengthen and pump up the triceps, perform strength exercises in which it works with maximum efficiency.
A set of exercises at home
Since the triceps is responsible for pressing movements and for extending the arm at the elbow joint, the most important and basic exercise will be push-ups.
Knee push-ups
Since the muscles of the upper shoulder girdle are quite weak in most girls, it is better to start with push-ups from the knees.
- Starting position: lying on the floor. Arms are straightened, shoulder-width apart or slightly narrower, resting on the floor. Legs bent at the knees, knees resting on the floor, shins held above the floor.
- By bending your arms at the elbow joints, you need to touch the floor with your chest, but do not lie down completely on the floor. Then return to the starting position as slowly and under control as possible. Throughout the entire movement, you should try to move your elbows back, close to the body, and not to the sides.
© Andrey Bandurenko — stock.adobe.com
When you can do 20 or more push-ups, you should move on to more complex movements.
Push-ups with a shoulder-width grip
Starting position: lying down, resting on your toes and palms. Hand position: palms are strictly under the shoulder joints. When bending your arms at the elbows, the shoulder should touch the body, do not spread the elbows to the sides, and do not place the arms wider than the shoulders.
Not every girl will be able to reach this stage, but every one who reaches the zone begins to confidently turn into the envy of her weaker friends. However, we will not stop there: 20 or more repetitions in several approaches are a reason to move to a higher level.
Close grip push-ups
Starting position: lying down, resting your feet on your toes. Hand position: palms are narrower than shoulder width, ideally the fingers of one hand cover the fingers of the other. At the initial stages of mastering this version of push-ups, the elbows may diverge to the sides, however, our task is to press them as close to the body as possible, so you will get the maximum benefit from this movement.
© Roman Stetsyk — stock.adobe.com
Let's go back to the beginning of our program. What should those girls do who are at the very beginning of a complex of training to strengthen the triceps? Doing push-ups alone is boring, although useful. Is it possible to diversify your home workouts? How to pump up a girl’s triceps at home with something else?
Push-ups between chairs
This exercise is quite simple; in addition to the triceps, it also works well and stretches the chest. Perfect even for beginners.
You need to take two chairs or two stools of approximately equal height. We place them at a distance of 40-50 centimeters (slightly wider than shoulder width).
- The starting position is between two stools. Legs are straightened, toes rest on the floor. The arms are straightened at the elbow joints, the body weight rests on the palms, and part of the weight is taken by the legs, which makes the exercise easier.
- We bend our arms at the elbow joints as far as possible. You need to strive for an angle of 90 degrees, but if you don’t feel the strength, it’s okay, bend your elbows as much as you can, most importantly, try to do it quite smoothly. There is no need to go lower if you feel pain, the exercise should be comfortable for the joints. Also try to move your elbows more back than to the sides.
- Extend your arms by extending your elbows.
Triceps chair push-ups
How else can you pump up a girl’s triceps at home? An option for a more accentuated effect on the triceps brachii muscle would be reverse push-ups from one chair, sofa or any other solid support that rises 50-60 centimeters above the floor.
- We sit on the edge of this support. We place our hands shoulder-width apart. We straighten our legs and place them on our heels. We transfer the body weight to our hands, move the pelvis forward so that it is above the floor.
- By bending your elbows, lower your pelvis to the floor. The important thing is that you should only lightly touch the floor with your buttocks, and not flop onto the floor and lift yourself up.
© Schum — stock.adobe.com
Another important point: the elbows should not move apart, but “look” strictly back from the body.
This triceps exercise for girls can be considered as basic; with the help of push-ups and the described movement, you can solve the question of how to pump up a girl’s triceps.
Horizontal triceps push-ups
They are the hardest triceps exercise for women with their own weight. In fact, this is an analogue of the French bench press with a barbell at home.
To perform this movement, we will need some kind of chair or stool, which we will rest against the wall, thereby ensuring complete immobility. At arm's length, we take a lying position, with our hands grasping the edge of the chair, which we have “stabilized” in advance.
With a controlled movement, we bend our elbows, as if diving under a chair, the movement is as smooth and controlled as possible. If you feel like you're falling face down on the floor, fall on your knees, you'd rather break them than your face. By straightening the arms at the elbows, we return to the starting position.
This exercise is highly not recommended at the initial stage of training. The exception is the option performed with emphasis on the knees, similar to push-ups.
This video will help girls learn how to do push-ups and perform triceps exercises correctly at home:
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Recommendations for training
For the training to be effective, stick to the desired intensity of the session.
It is determined by the following indicators:
- Training frequency - 2-3 times a week
- Number of exercises - from 3-4 to 5-6, depending on the level of training
- Number of approaches - 3-4
- Number of repetitions – 15-20 per approach
- Weights - in basic exercises, your own body weight is enough, in isolating exercises, moderate weight (light or medium)
- The minimum rest period between sets is 30-60 seconds.
Starting from an average level of fitness, it is possible to perform exercises without rest (circuit training) or in supersets.
results
For some women, it is enough to practice the 1st complex for two months to begin “advanced” training. For others, even six months is not enough. It's all about genetics and body fat levels.
Typically, in women with excess weight problems, the triceps are transformed no earlier than after 2 months of training. For “inchies” who are not burdened with excess weight, this period is significantly shorter – 4–5 weeks. To significantly transform your triceps, you need to exercise for at least 3 months. You learned how to pump up a girl’s triceps at home. If you have achieved good results and want to continue pumping your triceps to get relief, use this set of triceps exercises.
Additional factors
At the same time as increasing muscle tone, they are working to reduce body fat levels. After all, the smaller it is, the more toned and elastic the back surface of the arm will be.
Diet
To reduce the amount of fat, the most effective diet is a calorie deficit.
It will not be possible to influence weight loss in a specific place; volumes will be lost in all parts of the body. But at the same time, the amount of fat deposits in the problem area will also decrease.
Cardio
Physical activity accelerates weight loss. And the leader in this direction is aerobic exercise. Walking, running, cycling or cardio exercises are suitable.
All such movements accelerate the utilization of fats from the “depot” in which they are stored. After which they are used as a source of energy.
To do this, cardio is performed 3 to 6 times a week. The duration of one lesson is 40-60 minutes.
A set of exercises in the gym
Let's move on to triceps exercises for women in the gym. There are already many more possibilities in the gym - from specialized exercise equipment to the usual dumbbells, with the help of which it will not be too difficult for a girl to tighten her triceps. If only there was time and desire.
Arm extensions from behind the head
This exercise is one of the most effective for the triceps brachii muscle, and accordingly, it is recommended for all practicing women and girls.
The recommended starting position is standing, as it is the safest for the spine. Feet shoulder-width apart, knees slightly bent. The weight is held in straight arms above the head. It is not recommended to spread your elbows wider than shoulder width. Next, you need to bend your arms at the elbow joints, smoothly lower the weight behind your head, feel the stretch in your triceps, and return the weight to its original position.
© Vitaly Sova - stock.adobe.com
Alternatively, you can do this movement with one dumbbell with your hands alternately. In this case, it will be more convenient to do it while sitting:
© bertys30 — stock.adobe.com
The following can be used as a burden:
- dumbbells;
- barbell;
- block device handle attached to the lower block or crossover;
- a rubber expander pressed to the floor by some kind of weight located behind your back. This option is good for home.
The variant of arm extensions from behind the head with a handle from the lower block is most interesting for girls who want to get rid of fat deposits in the triceps area as much as possible. The constant load created by the block will help maximize blood circulation in this area, thereby increasing oxygen delivery and fat oxidation.
© Alen Ajan — stock.adobe.com
French bench press
Lying on a bench, your legs rest securely with your entire foot on the floor, your head does not hang down. The weight is in the hands, the hands are at eye level, not above the chest, that is, slightly tilted towards the head from a perpendicular position in relation to the body.
By bending the elbows under control, we bring the weight to the forehead or slightly behind the head (depending on individual characteristics), fix the tension in the target muscles, and straighten the arms. The elbows do not need to be fully straightened, and this is the only triceps exercise where this rule applies. In this case, this will help protect against injury.
Dumbbells, a barbell, a block, a rubber expander can be used as weights; especially inventive individuals can use a weight.
Bent-over arm extensions with dumbbells
This exercise is also called a kickback.
The torso is tilted 90 degrees to the floor. The leg, which is the same as the working arm, is set back, the second is slightly in front. The working arm is pressed to the body with the shoulder, the forearm is looking at the floor, the elbow is bent at 90 degrees. The second hand rests on the knee of the supporting leg. Smoothly extend the arm at the elbow until you feel strong tension in the triceps. Let's fix this position. We return under control to the starting position.
© Makatserchyk — stock.adobe.com
You can do the exercise not while bending over, but leaning on a bench, as when pulling a dumbbell to your waist. Another option is to lie on your stomach on a slightly inclined bench (15 degrees), then you can do kickbacks with both hands at the same time.
This movement can also be performed with a block device and with an expander - a note for those practicing at home.
Dips
Starting position – hanging on the uneven bars, body straight, fixed on straightened arms perpendicular to the surface of the earth. With such a fixed position of the body or with a slight tilt of the body forward, you need to bend your arms at the elbow joints to an angle of 90-100 degrees, without spreading your elbows to the sides - this will shift part of the load to the pectoral muscles. Deeper push-ups in this version are highly not recommended due to the increased risk of injury to the shoulder joint. Then you should straighten your arms under control, trying to create maximum pressure with your palms on the bars.
© dusanpetkovic1 — stock.adobe.com
Since this option is very difficult for most girls, in those halls where there is a gravitron device, you can perform the same exercise on it.
Push-ups on a gravitron
The essence of this device is that it provides you with support when doing push-ups and pull-ups: a special platform puts pressure on your heels or knees (depending on the design) and makes it easier to perform the exercise.
The more weight you set on this device, the easier it will be for you to perform push-ups. With the exception of the supporting platform, the gravitron push-up technique is completely identical to the parallel bar push-up technique.
© Makatserchyk — stock.adobe.com
How to properly pump triceps for a woman: video
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How to make your arms lose weight
No way. Local fat burning is a myth. Moreover, full, sloping arms correspond to the female body type: the triceps area stores fat under the influence of hormones, the excess volume leaves there slowly and reluctantly. Unfortunately, with the current parameters of beauty, this negatively affects the perception of your figure, even if you have a thin waist and slender legs.
Aliona Hilt
Fitness trainer
With the help of training, you can significantly transform the appearance of your hands, tone your muscles, and tighten loose, hanging skin. The main thing is to be patient, watch your diet, and don’t forget to pump your body completely. The better you work the adjacent areas - chest, back, shoulders - the faster the process will go. Don't neglect massage - it improves blood circulation.
Extension with an expander
Stand straight, feet shoulder-width apart. Step your left foot back, bend your right foot slightly. Lean your body forward slightly, rest your right hand on your right thigh. Place the center of the expander under your right foot, and take the handle in your left palm. Bend your left elbow and pull the handle of the expander closer to your body. This is the starting position. Gently straighten your arm, stretching the expander. This will amount to one repetition. Do 15-18 of these .
Follow our experts' recommendations to achieve harmonious hand contours.
Dumbbell Extension
Stand straight, feet shoulder-width apart. Step your left foot back, bend your right foot slightly. Take the dumbbell in your left hand, rest your right hand on your thigh, and lean your body slightly forward. Bend your left arm, move your elbow slightly back, and pull your hand and dumbbell closer to your body. Having fixed your shoulder in this position, smoothly straighten your arm and move your hand back. Then smoothly return to the starting position - bend your arm. This will amount to one repetition. Perform 15-18 in each direction .
