Arm Exercises For Triceps In Women

The triceps brachii consists of three heads, or three clusters of muscles, that are located on the upper back part of the arms. The triceps attach to the scapula and the elbow. Triceps extend the elbow and contribute to shoulder adduction and extension. Strengthen and tone the back of your arms with dips, overhead extensions and dumbbell kickbacks.

Dips

Sit on the edge of a stable chair or exercise bench. Place your fingers around the edge of the chair and straighten your wrists. Straighten your back, relax your shoulders and tighten your abdominal muscles. Walk your feet 2 ft. in front of the bench and dig your heels into the ground. Tuck your elbows close to the side of your body and keep them there throughout the exercise. Flaring them out to the side strains the shoulders and detracts focus from the triceps. Lift your hips and place them in front of the bench. Lower your body towards the ground, stopping when the back of your arms are parallel to the floor. Push up through your hands and return your hips to the starting point (don't sit on the chair). Repeat until you complete 12 to 15 repetitions.

Overhead Extension

Hold a 10-lb. weight in front of your body. Adjust your feet so that they are shoulder-width apart and bend your knees slightly. Tighten your abdominal muscles and stand up straight. Extend your arms overhead and touch your arms to their corresponding ears. Point your elbows to the front and avoid flaring them out to the sides during this exercise. Lower the weight down behind your head. Stop when you cannot lower any further or when you feel a tension in the back of your arms. Push the weight back up over your head, extending your arms until straight and repeat until you complete 12 to 15 repetitions.

Triceps Kickback

Hold a dumbbell in each hand. Start with a weight that is challenging, but not impossible to lift and increase the weight as your triceps develop strength. Glue your arms to your side and stand with a slight bend in your knees, feet shoulder-width apart. Tighten your core and straighten your back. Hinge forward from the hips and lower your chest towards the ground. Stop when your upper body is parallel to the ground. Lift the weights to your chest--this is your start position. Slowly, push the weights down and back, extending them behind your body until your arms are extended in straight lines. Return the weights to your chest and repeat until you complete 12 to 15 repetitions.