Arm Exercises for WomenTriceps brachii muscle (back side of the arms) The triceps brachii muscle is the main elbow extensor with some help from the anconeus muscle.
Triceps brachii consist of… • long head muscle • lateral head muscle • and medial head muscle The cross section of the triceps brachii muscle is larger than the cross section biceps brachii muscle, so for that reason and others you should exercise the back of your arms…your triceps muscle. When this muscle is not trained, after a while they start to atrophy, and then the back of the arms look saggy and wiggly…not a very attractive site nor functional. The triceps brachii muscle task is to… 1. Extend the elbow 2. Shoulder joint extension 3. Adduction of the shoulder joint. So, what can we do about those wiggly arms? We can do a lot to get those triceps muscles firm, toned, and stronger for good. One of the best arm exercises for women for toning the back of your arms-triceps- is as follows: • Narrow grip push ups and its many different versions • Bench dips • Parallel bar dips There are other arm exercises for women where you use the tube resistance and other exercise tools to build firm and strong triceps and to get rid of saggy arms. I’ll show you one exercise using the tube resistance to work your triceps effectively. Effective Arm Exercises for Women Narrow grip push ups
Version 1: notice how the hands are turned-in slightly
Version 2: hands are pointing straight • Assume the regular push-up position except have a narrow grip… • The narrow grip can be a shoulder width apart or narrower* • Lower yourself slow and then lift up focusing and using the triceps mainly • Just a reminder, keep the whole body in a straight line--no knees or lower back bending *Placing your hand narrower than the shoulder width engages the back of your arms more, but it can be challenging for th novice trainee. So start with the shoulder width apart (still effective for triceps) and progress from there. Narrow grip push-ups/modified
Kneeling modified version or...
Arms Exercises-Triceps- Elevated hands modified version • Assume the narrow grip push up position except place your knees on the floor … • The narrow grip can be a shoulder width apart or narrower* • Lower yourself slowly and then lift up focusing and using the triceps mainly • Just a reminder, keep the whole body in a straight line with no knees or lower back bending *Placing your hand narrower than a shoulder width engages the back of your arms more, but it can be challenging for the novice trainee, so start with the shoulder a width apart (still effective for triceps) and progress from there. The modified narrow grip push-up exercise can be a good start until you work your way up to the regular narrow grip push-up exercise. Bench dips
Position 1 @ top Arms Exercises-Triceps-
Position 2 @ bottom • Place your hands a shoulder-width apart on a secured chair, bench, sofa, or something similar • Extend your legs with your heels resting on the floor • Lower yourself by bending your elbows until you feel a good stretch in your triceps Maintain your head straight up and not tilted forward, and your shoulders should not drop forward in an exaggerating matter. This exercise should stabilize your back arms training because of its effectiveness and convenience where you can perform it in many places and you don’t need special tools. Parallel bar dips For the parallel bar dip exercise you need to use a parallel bar, and it is more difficult to perform than the narrow grip push up mainly due to its physical strength demand--but they’re worth practicing. • Have a tight grip with both hands on the parallel bars and bend your knees • Lower yourself until you feel a good stretch in the back of your arms • Maintain your body as straight as possible • Keeping the head straight forward can help you not to lean the body forward • Lift up the body until you straighten your arms then repeat Once you are able to perform this powerful exercise you will notice your triceps starting to build and you will feel them firm and strong. Even if you can do only one repetition that’s fine…Just keep at it and vary it between the rest of the triceps exercises until you become stronger and can perform more reps using the parallel bar and bench dips . Triceps extension w/tube I prefer you do this exercise standing up (see picture) but you can also perform it lying down on your back (see picture below). The reason I prefer the standing pose over lying down is simply to involve the whole body; therefore, burning a few extra calories ;-) • Stand on one side of the tube handle where you can have enough tension when performing the tricep extension exercise…
Position 1 • With both hands--actually your fingers--hold the other handle grip behind the neck • Make sure your elbows are tucked in by the side of your head and are pointing forward
Position 2 • Extend your elbows straight up, pause for a second, then slowly bring them back to Position 1 Option 2: Lying down triceps extension
A few more thoughts Try to create enough tube tension to be able to perform 12-15 repetitions. With more resistance you will perform less repetitions. If that is your goal, you will have more of a strength workout for your triceps muscles. A good rule is to vary the training routine every 2-3 weeks from performing high repetitions with less resistance to more resistance and low repetitions and that goes for performing all the arm exercises for women. These are some of the best exercises for strengthening, firming, and eliminating the “saggy syndrome” in the back of your arms. You can perform these exercises in your home, office, or many other places that you choose. Just do them.
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