If you’ve spent all summer in Calgary, Canada, wearing long sleeves or sleeves that reach the elbow, it’s time to do some of the best tricep exercises for women and be prepared, not only for next summer, but also for that sexy evening dress you’ll wear on New Year’s Eve. Those wiggly, jiggly batwings don’t have to dictate your fashion sense and with just a few months of work, you’ll look amazing in a sleeveless gown when you ring the new year in.
Working with weights can tone your triceps quickly.
Putting a little weight behind your efforts to wipe out the wiggle helps provide quick results. Try an overhead extension. Grasp a weight in each hand with your arms to your sides and raise them straight above your head, covering your ears with your upper arms just above the elbows. Bend your elbows so the weights are behind the head at a 90 degree angle. Slowly raise your arms back to directly above your head, making sure you squeeze the triceps as you do.
You don’t need equipment if you have a sturdy bench or firm couch.
Sit on the edge of a bench, couch or chair. Just make sure it won’t slide around as you workout and you can grasp the edge firmly. As you sit on the bench, extend your legs, grasping the edge and moving your body forward, supporting it with your heels. The more your legs are extended, the harder the exercise. Beginners can keep your feet close in front. Slowly lower your body until the upper arm is perpendicular to the lower arm and the elbow is at a right—90 degree—angle. Raise yourself back to the starting position where your bottom is level with the seat of the couch, chair or bench. Repeat.
Use weights or soup cans if you don’t have weights for tricep kick backs.
If you’re doing this exercise at home and have a coffee table that’s about knee high, you can use it in place of a bench. Put the palm of your hand and knee of one side on the bench, bending at the hips until your body is parallel to the table or bench. The opposite foot is on the ground and the opposite hand is holding a dumbbell or other form of weight. The arm with the barbell should be bent at a 90 degree angle with the forearm toward your body. You need to lift and extend the forearm backward until it’s level with the back and the arm is straight. Hold as you squeeze the muscle and then lower back to starting position. Do a set of ten and then switch sides.
- Do a tricep pushup. It’s like a regular pushup, except your hands are placed directly under the front of shoulders, closer than shoulder-width that’s used for traditional push-ups and your elbows are tucked tight to the sides.
- Do skull crushers to tone those muscles. Skull crushers are like overhead extensions, but laying down instead of standing. Hold a dumbbell in each hand with palms facing and lower the dumbbells by bending your elbows. Pause and raise back to starting position.
- Another type of push-up is a side tricep push-up. Lay on one side with the arm your laying on grasping your waist. Use the arm on the top to lift your upper body until the arm is fully extended. Lower and repeat.
- You can get these exercises and many more for a total body workout at Jari Love. It only takes a few minutes to get you started on the path to a fitter you.