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Home Exercises for Women for the Triceps

author image Lydia Stephens
Lydia Stephens began writing professionally in 2009. She has written online for Nile Guides, and various other websites and has been published in "Stringing Magazine" and "Xiamen Wave." Stephens played competitive soccer for 19 years, has been weight lifting since 2007 and enjoys running, biking and sailing. She has a Bachelor of Arts in philosophy from the University of Texas.
Home Exercises for Women for the Triceps
A woman is doing pushups in her home. Photo Credit: undrey/iStock/Getty Images

While you can't change your genetic body composition, you can prevent flabby arms, or "bat wings," by putting your triceps muscles to work frequently. After all, Your triceps account for two-thirds of your upper arms. With a pair of dumbbells and resistance bands, give your triceps a quick workout from your living room.

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Triceps Push-Up

While traditional push-ups primarily work your chest muscles, simply moving your hands closer together and keeping your elbows close to your body during the exercise shifts the emphasis to your triceps. Kneel on the floor with your hands on the floor a bit closer together than shoulder-width. Your fingers should point forward. While maintaining a straight line through your legs, back and head, extend your arms as you raise your torso with your weight on your toes. Slowly lower your body toward the floor, keeping your elbows close to your body. If you can't perform the exercise from your toes, place your knees on the floor, making sure to keep your back straight throughout the exercise.

Triceps Push-Downs

While triceps push-downs usually require a cable machine at the gym, you can do them at home by anchoring a resistance band with a door attachment to the top of any door frame. Stand in front of the door with one end of the resistance band in each hand, palms facing toward each other. Start with your hands positioned directly in front of your chest. Slowly push the resistance band handles down, extending your arms toward the floor. Hold briefly and slowly return to the starting position.


Dips use the weight of your body for resistance to work your triceps muscles. Sit on the edge of a sturdy chair, and grip the edge of the chair on both sides of your body with your hands. Place your feet flat on the floor in front of you so that your knees are slightly bent. Move your body off the chair in front of you and slowly lower your torso toward the floor until your elbows bend at a 90-degree angle. Push up with your triceps, extending your arms and raising your torso. Keep your elbows close to your body throughout the exercise.

Tips for Triceps Development

Four to six sets of eight to 12 repetitions per exercise is sufficient to strengthen and tone your triceps muscles. Complete this workout one day per week. If you get bored with your at-home weight routine, try an outdoor activity that targets your triceps, such as tennis or skiing, suggests "Fitness Magazine."

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