Strength training with weights has taken the world by storm with more and more women embracing it in a big way. Strength training has immense benefits notably enhanced bone density, muscle toning and rapid weight loss.
One of the common trouble spots of most women are the lower arms or triceps which tend to become loose and saggy. The triceps are indeed a difficult muscle group to tone and require an intense and focused workout. A difference in their shape and tone is generally visible in 3-4 months. Here are some triceps exercises which women must take up in the gym for toning up.
Best Triceps Exercises For Women
Overhead Triceps Extensions
Take one dumbbell in your right hand. The weight of the dumbbell should be challenging enough to not let you perform more than 12-15 reps. Anything lighter will not give you the results that you want. Lift the dumbbell above your head with the elbow making a 90 degree angle.
Now keeping the elbows very stiff, lift the dumbbell straight up above your head such that your arm is very straight. Bring the arm down again to the starting position. This is one rep. This exercise helps to tone the triceps.
Triceps dips are an effective exercise for strengthening the triceps muscles of a woman. This exercise is supposed to be performed on a medium height bench commonly found in the gym. Sit on the edge of the bench with your palms supporting your weight from behind.
Get off the bench and push your body down such that the entire weight of your body now rests on your elbows which are at an angle of 90 degrees. Feel the stretch in your triceps muscles. Keep pumping up and down from the bench supporting your weight on your elbows. This exercise is great for toning and tightening the triceps.
Triceps Pull Downs
This exercise is performed on the pulley machine found in most gyms. Grab the pulley bar with both your hands such that your palms are facing down and your elbows are at a 90 degree angle.
Lock the elbows and push the bar all the way down. Bring it back again to the original starting position. This is said to be one rep. Perform 3 sets of 12 reps each.
Triceps Kick Backs
Kick backs are one of the most popular and challenging exercises to perform. These are highly recommended as a beginner exercise for most women. Lift a 5 pound dumbbell in your hand. Bend over using some support to rest your hand on. Keep a very straight back while bent.
Now swing the arm with the dumbbell behind you completely keeping your elbows in one place. Swing the arm back towards the starting position. This can be counted as 1 rep. Depending on whether you are a beginner or not, you can perform up to 20 reps per set for more intensity and difficulty.These exercises are a must if you have to engage and tone up the triceps muscles. Exercise this muscle at least twice a week for best results.