Triceps exercises for girls in the gym. Mass-effective training program

The triceps are involved to a greater or lesser extent in all exercises. Not a single bend, lift or extension can be done without it. To direct force to the muscle of interest, we need to isolate active movements. Universal arm exercises are not suitable because all arm muscles are involved. You can work the triceps only with the help of extension movements.

Triceps exercises for girls[edit | edit code]

The best triceps exercises

Triceps brachii

Triceps brachii

, or triceps, consists of three heads. The lateral (outer) head is most noticeable. The other two are located close to the body, so they do not attract attention as much. Given this circumstance, one should focus on the development of the lateral head. This will allow you to quickly see the results of your classes. The triceps straightens the arm at the elbow. It is an antagonist to the biceps and brachialis muscles.

The long head of the triceps muscle is the only one (of the three heads) that connects several joints. It not only straightens the arm like the other two heads, but also participates in bringing it to the body and retracting it back, working together with the muscles of the back and shoulder girdle. Therefore, to avoid injuries to the elbow joints, they should be thoroughly warmed up before training the back muscles.

Advice[edit | edit code]

As a rule, women do not strive to have large triceps. Usually they just want to tighten them up a little. In women, fat is deposited on the back of the hand. By regularly training your triceps with light weights and high repetitions, you can prevent the formation of fat deposits in this area.

Triceps training is important not only for quick results, but also for long-term goals. After menopause, many women lose the fat deposits covering their triceps as a result of hormonal changes. As a result, the skin becomes loose.

This problem can only be corrected through surgery. This is why it is important to prevent the formation of fat deposits in these areas early in life.

Protect your elbow joints from injury[edit | edit code]

Women have a greater range of forearm motion than men.
The elbow joints are very fragile, so we recommend not using heavy weights when performing biceps exercises. For the elbow joints, exercises with light weights and a high number of repetitions are safer. This also prevents the formation of fat deposits in the triceps area.

Women's elbow joints are more fragile than men's because the forearm has a greater range of motion. Simply put, women are able to extend their elbow at a greater angle than men. This increases the degree of contraction of the triceps, but at the same time increases the risk of injury to the elbow joints. If you use heavy weights when performing triceps exercises, bench presses or shoulder presses, do not straighten your arms completely to avoid injuring your elbow joints.

Safety precautions during training

Correct technique is the key to the success and effectiveness of the exercise. In addition, following the rules and sequence of actions during training helps to avoid injuries and sprains. A good warm-up is the foundation of your workout. Without warming up all muscle groups, the risk of injury increases several times.

During triceps exercises, grip width and elbow position are very important factors. There is no need to start the complex without making sure that your hands are shoulder-width apart or slightly wider. A grip that is too narrow can hurt your wrist in the first few seconds of training. Elbows should not point in different directions or be in a relaxed state.

They help relieve excess stress from the triceps, so their correct position guarantees the quality of the exercise performed. As strength skills improve, weight training is included in the training. It is important here not to overdo it, but to increase the weight of the weights very slowly to avoid injury.

There are also a few things to consider:

• a set of triceps exercises is performed after pumping the biceps, back or shoulders;
• the triceps is involved in many bench press exercises, so you shouldn’t set aside a separate day just to train this muscle;
• the pause between approaches should not exceed 2 minutes, otherwise the muscles will have to be warmed up again;
• you should not chase the number of repetitions and approaches, as the muscles need rest;
• there is no need to build a workout from exercises for 1 muscle group, you need to use them all;
• if the slightest pain occurs, you should stop training;
• After finishing the set of exercises, you need to spend 2-5 minutes stretching the triceps.

Pulldown on a cable machine[edit | edit code]

Cable Pulldown
The cable pulldown is an isolation exercise because it only moves the elbow joints. As a result, virtually no muscles are used except the triceps and forearm flexors.

Performance

Attach a rope V-shaped or straight handle to the cable of the machine, installed in the upper position. Grasp the rope handle with a neutral, semi-neutral or overhand grip; It is better to grasp the straight handle with a straight grip. Use a grip that allows you to use your triceps more effectively.

Keeping your elbows close to your torso, lower the handle toward your hips. Hold this pose for a second, then return to the starting position without moving your elbows. You can stand with your feet together or with one foot in front (the latter position, shown here, is more difficult to maintain balance).

Advantage

Training triceps on a cable machine is less damaging to the elbow joints than exercises with your own body weight (such as push-ups), dumbbells, barbells and other exercise machines. A complex system of blocks and cables reduces the total effect of forces, so the exercise does not overload the joints.

Flaw

Since the triceps muscles are not used in everyday activities, many beginners do not feel how they work. Perform this exercise at a slow pace at first to learn how to feel the contraction of your triceps.

Too much weight can cause you to sit up, causing you to arch your back as you lift your arms. Try not to sway and bend as little as possible. If you feel pain in your elbows when stretching your arms, do not straighten them completely, as this position can injure your elbow joints. Maintain constant muscle tension without straightening your arms completely.

Recommendation

It is considered incorrect to raise your elbows when lifting weights. This is true if you are trying to isolate the triceps. However, if you train your back muscles and triceps at the same time, you can easily raise your elbows to the level of your chin or nose while the handle moves up. As you press down on the handle and lower it, lower your palms and elbows as well.

Option

You can place your hands on the handle at different distances from each other. However, try not to change the position of your hands frequently. Find the position that is most comfortable for you and stick to it in the future.

Several benefits of working out at the gym

1. Atmosphere. It is more effective to pump up muscles where a person is separated from everyday problems and where he is surrounded by exercise equipment and sports mats. Nothing distracts from the process.
2. Equipment. As a rule, gyms have a whole arsenal of means for pumping up muscles, so the process goes faster and more efficiently.
3. Help. For an inexperienced novice athlete, a coach can select the first set of exercises or, in extreme cases, suggest how to pump up a particular muscle group.

Pumped up and strong muscles are beautiful!

Push-ups are usually difficult for women and girls at the initial stage. But regular training and systematic exercises give excellent results.

Ways to perform bench presses in the gym:

• independently (without the help of additional funds);
• with dumbbells (they can be used in different body positions);
• with a bench;
• on uneven bars, a special turnstile or a wall bars.

It’s always very unpleasant when your arms are flabby: it’s both aesthetically unsightly and you don’t have to wear open clothes. How to remove sagging triceps on a girl’s arms is a burning question. Several methods are offered.

We also recommend studying this topic:

A set of effective exercises for pumping up a girl’s arms

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• Basic exercises for pumping up triceps in the gym
• A set of effective exercises for pumping up a girl’s arms

Triceps extension[edit | edit code]

Execution: on a cable machine
Triceps extension belongs to the category of isolating exercises, since here only the elbow joints are moved. As a result, virtually no muscles are used except the triceps and forearm flexors. This exercise can be performed sitting, standing, lying on a bench, with dumbbells, a barbell, or on a cable machine. You can work your arms simultaneously or one at a time.

Execution: with weights

Taking a lying, sitting or standing position, take a barbell with a curved bar or dumbbells with both hands (option: one dumbbell for alternate arm training). Lower the weight to your forehead (if lying) or behind your head (if sitting or standing). Elbows and little fingers should be facing up. Using your triceps, straighten your arms and then lower the weight again. When performing an exercise with dumbbells, you can hold them with a neutral grip at the bottom of the movement, and with a straight grip at the top to tighten the triceps more.

Execution: on a cable trainer

You can set the cable machine in the lower or upper position and work your arms simultaneously or one at a time. Attach a rope handle to the cable and grasp it with one or two hands. To work both arms at the same time, grab the rope handle and stand with your back to the machine set in the upper position, place one leg in front of the other and lean forward so that your torso forms an angle of approximately 120 degrees with your legs. Straighten your arms so they are in line with your torso, then bend them to lower the weight.

To work with both hands alternately, stand with your free hand towards the machine set in the lower position. Grasp the rope handle, lift and straighten your arm above your head, and then slowly bend it to lower the weight.

Advantage

• Provides an extremely effective triceps stretch.

Flaw

• When you perform free weight exercises, fatigue often forces you to change the form of the exercise (such as arching your back) or leads to injury.

Performing exercises with dumbbells or a barbell puts a lot of stress on the elbow joints. You must be in complete control of the movement and perform it slowly so as not to injure your elbow joints.

• If you feel pain in your elbows when stretching your arms, do not straighten them completely, as this position can injure your elbow joints. Maintain constant muscle tension without straightening your arms completely.

Recommendations

• The further you move your elbows away from your body, the more you engage the long heads of your triceps.
• Performing the exercise with one hand, you better stretch the muscles and contract them more actively, since this increases the range of motion.
• When performing the exercise in a standing position, you arch your back, which can lead to compression of the intervertebral discs. It is safest to perform the exercise while sitting. The lying position is the most comfortable for the back. In addition, it allows you to maintain proper execution technique, since you cannot swing.

Free weights or machines?

Cable exercises are safer for your elbows than free weight exercises, but some triceps machines put quite a lot of stress on your elbows. If you experience pain in your elbow joints, you should avoid this exercise or perform it only on a cable machine.

Adviсe

A good warm-up and the right approach to exercises are the key to a successful workout.

Options:

Warm up for at least five minutes.

A muscle stretch that is repeated between sets. Stretching will not make the muscle group expressive, but it will affect its endurance and strength. Bonus – reduced risk of sagging skin. Concentration. The exercises are repeated at a slow pace. Using light weights over time and performing quickly, girls are unable to fully load the muscles. A slow pace is the friend of an effective workout, forcing the triceps to work as hard as possible. Gradual increase in load. Professionals do not recommend sharp loading, as this is fraught with injury. More approaches and heavy weights are decided upon only after the triceps have become stronger.

It is important that during the class the girl feels comfortable with the weight of the dumbbells. Don't chase numbers. Following the plan, many people forcefully perform the number of approaches of a certain exercise that the program sets for them.

If it’s difficult to do the approaches, give up the idea and do as much as you can. What is important in triceps training exercises is not the number of approaches, but the weight of the weights. The approach is separated by a pause of half a minute. Between exercises, rest for 1 to 2 minutes.

Bent-over triceps extension[edit | edit code]

Bent-over triceps extension
Bent-over triceps extension is classified as an isolation exercise because only the elbow joints are moved. As a result, this exercise does not involve almost any muscles except the triceps and forearm flexors.

Performance

This exercise can be performed for both hands at the same time or in turn (the description is given for one hand). Lean forward and grab a dumbbell with a neutral grip. In the starting position, the upper part of the arm is pressed to the body and almost parallel to the floor. The arm is bent at the elbow at an angle of 90 degrees. Using your triceps, straighten your arm, moving it back along your body. Hold this pose for at least a second, straightening your arm, and then lower the dumbbell to the starting position.

The one-arm version of the exercise puts less strain on the lower back and allows you to perform the movement with better technique. But the two-handed version takes less time.

Advantage

• Of all the triceps exercises with free weights, this option is the safest for the elbow joints. If your elbows hurt when you do other triceps exercises, try this.

Flaw

• Provides virtually no stretch, so some may find it difficult to feel the contraction of the triceps.

If you perform an exercise for both arms at the same time, a significant load is placed on the lower back due to the tilt of the torso. If you perform the exercise with both hands in turn, then you can rest your free hand on your thigh, which will help support the spine.

• If you experience pain, stop exercising and allow your joints to heal for a few days. Then you can continue working your triceps.

Recommendations

• Straightening your arm, try to fix the position for as long as possible in order to maximally tense the triceps muscle. Be prepared to have to strain your triceps quite a bit as you straighten your arm as you perform the exercise. This is the advantage of this exercise.
• You can focus on the lateral head of the triceps by slightly turning the little finger of your working hand away from you while holding your arm straight.

Simulator option[edit | edit code]

Instead of dumbbells, you can use a cable machine installed in the lower position. The main advantage of this option is that it provides a more constant tension than free weights.

Simulator option

Features of triceps training for women

In women, the triceps are quite often a problem area. In general, a woman can do the same exercises as a man, but there are a few things to consider when designing a workout:

• Intense strength training is prohibited during the menstrual phase of a woman’s cycle, as it can disrupt the course of the ovarian-menstrual cycle;
• Women are more motivated, and can “drive” themselves into a deep state of fatigue during strength loads, which in no way will have a positive effect on their health;
• The female body tends to accumulate “in reserve”, therefore it is more difficult for a woman to burn fat while gaining muscle mass and she needs more training time for this;
• Low content of the “strength” hormone testosterone, which significantly affects the effectiveness of strength exercises on the definition of female muscles;
• The number of muscle fibers in women is smaller than in men, so the number of repetitions and sets of exercises should be greater than in men, but at the same time the amount of weight required is significantly reduced.

But, nevertheless, women also represent a high level of competition in the international sports arena in strength exercises. Therefore, it is possible to achieve results, you just need to take into account the listed features, which will allow you to build an effective training for female individuals, and of course, systematicity is important. Without this result you cannot achieve!

How can a girl properly pump up her arm muscles?

Triceps are otherwise called the triceps muscles of the arms.
Despite their small size, compared to, for example, the biceps, they are the key muscles that shape the appearance of the upper limbs. In the absence of timely training with age, due to female physiology, triceps give the arms flabbiness and excess volume. It is necessary to pump up the muscular corset of the arms on a regular basis at any age.

In order for triceps exercises intended for women to bring results in the shortest possible time, it is important to follow the recommendations of qualified fitness trainers. The main ones are:

• maintaining regular training (optimally 3-4 times a week);
• competent determination of working weight (when performing exercises with weights);
• combining different types of loads in sports;
• adherence to the principles of healthy eating;
• performing a warm-up immediately before starting a workout;
• stretching and self-massage of worked arm muscles after class;
• the need to give the triceps time to recover after active physical activity (you should not pump your arms more than 3 times a week with a break of 1 day);
• control over the frequency of inhalation and exhalation during exercise.

Straightening both arms with dumbbells

Starting position: sitting on the edge of a chair or standing straight. Women who begin such training to reduce pressure on their back stand straight, taking one step back with one leg.

1. The dumbbell is held with both hands.
2. The limbs are raised by placing the dumbbell above the head.
3. The limbs are slowly lowered, bending them at the elbow joint.
4. Bring it all the way down, then repeat the upward movement while lifting the dumbbell.
5. The movement is repeated 10 times. There are a couple of approaches for each hand.

A more complicated option is to lift the dumbbell up with one hand. Those women who easily perform a standard exercise and are ready to isolate tension in the triceps as much as possible switch to it.