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9 Best Triceps Exercises for Women to Sculpt and Tone Your Arms at Home


Triceps are muscles located at the back of your arm. Women often have an accumulation of fat in this area. Fortunately, there are triceps exercises you can do to reduce the flab.

If you are trying to tone your flabby arm, you have come to the right place. Today, we will present you with different triceps exercises for women that will sculpt your arms.

 

Now you can show off your silky skin with armless outfits. We won’t sweet talk you into thinking it will be easy.

If you want the result, you will have to put in the needed effort.

 

 

9 Best Triceps Exercises for Women to Sculpt and Tone Your Arms at Home

 

 

Look!

Consistency is also important as the fat will not go away overnight.

With that said, let’s get on with it and dive straight into why we’re here.

Ready?

 

9 Best Triceps Exercises for Women to Sculpt and Tone Your Arms at Home

1. Pushup With Stability Ball Triceps Exercises

This is quite similar to the regular pushup but in this case, you will need a medicine ball.

This high-level triceps workout will boost your stability and increase your strength.

 

9 Best Triceps Exercises for Women to Sculpt and Tone Your Arms at Home

 

 

How to do it:

  • Support yourself on the floor with your palms closer together with a little than shoulder-width.
  • Raise your legs onto the ball and flatten your back all the way to your heels.
  • If you feel too much strain on your core, you can move back till your shin is resting on the ball.
  • Now, lower your upper body toward the floor till your upper arms are at 90 degrees to your forearms.
  • You should feel some strain on your triceps now.
  • Inhale and slowly push yourself back up to the starting position. This completes one rep.
  • You will do 15 of these for 2 sets.

 

 

2. Triceps Dips

This is a great triceps exercise to reduce arm fat. It will strengthen the muscles.

All you need for this workout routine is a sturdy chair.

 

 

9 Best Triceps Exercises for Women to Sculpt and Tone Your Arms at Home

 

 

How to do it:

  • Start out by sitting on a chair and place your palms at the ends of the sitting area.
  • Raise your butt off the chair such that only the heels of your palms are on the chair.
  • Now, lower yourself till your upper arms are parallel to the floor.
  • This is how you dip your triceps.
  • Slowly raise your body back up to the point where only your hands are making contact with the chair. This completes one rep.
  • You will do 2 sets of 10 reps of this triceps exercise for women.

 

 

3. Close Grip Bench Press Triceps Exercises

This is one of the most effective triceps exercises with a barbell.

Your pecs too will benefit from this workout.

It will also make your arms strong.

 

 

9 Best Triceps Exercises for Women to Sculpt and Tone Your Arms at Home

 

 

How to do it:

  • Lay back on a bench with a barbell up above.
  • Make sure it is a weight you can manage. Not too light, not too heavy.
  • Grab the barbell with your hands close together about shoulder-width.
  • Keep your arms stretched out with elbows locked.
  • Now slowly lower the weight till it touches your chest.
  • Exhale and push the weight back up to the starting position.
  • You will do 2 sets of this at 10 reps each.

 

 

4. Triceps Pushup

This is quite similar to the one with the medicine ball.

Don’t worry, they’re both effective pushup triceps exercises to tone arms.

 

9 Best Triceps Exercises for Women to Sculpt and Tone Your Arms at Home

 

 

How to do it:

  • Place your palms on the floor at shoulder-width with your arms straight and elbows locked.
  • Your legs too should be stretched out behind you both close together all the while keeping your back straight.
  • This will be your starting position.
  • Slowly lower your upper torso till your inner elbow forms a 90 degrees angle.
  • Your elbows should be touching your sides at this point.
  • Raise your upper torso back to the starting position to complete one rep.
  • You will do 15 reps for 2 sets.

 

 

5. Side Plank Dumbbell Raise

This is a great triceps exercise with dumbbells as it works quite a number of muscle sets.

Your glutes, arms, core, chest, back, etc. are all going to get a good workout.

 

9 Best Triceps Exercises for Women to Sculpt and Tone Your Arms at Home

 

How to do it:

  • Start out by lying on your side and prop yourself on your elbow.
  • Spread your weight across your forearm for balance.
  • With small dumbbells in both hands, raise the freehand upward and keep it there for a second.
  • Slowly bring it back to the starting position to complete one rep.
  • You will do 2 sets of 10 reps.

 

 

9 Best Triceps Exercises for Women to Sculpt and Tone Your Arms at Home

 

 

6. Triceps Extension using Dumbbells

This is a good triceps exercise for women as it directly targets the muscle set.

If you don’t have dumbbells, you can use a resistance band.

However, that will be a bit more challenging.

 

 

9 Best Triceps Exercises for Women to Sculpt and Tone Your Arms at Home

 

How to do it:

  • You will be in a standing position with a dumbbell in both hands.
  • With your legs hip-width apart, one should be slightly behind the other for balance.
  • Now raise the dumbbell above your head with your arms close to both ears.
  • Lower the dumbbell behind your head by lowering only your forearms.
  • Your upper arms should remain in place and your back straight.
  • Return the dumbbell overhead to complete the rep.
  • You will do 2 sets of 12 reps of this triceps exercise for women.

 

 

7. Triceps Kickback

This is another effective triceps exercise for women that works on multiple muscle sets.

It will strengthen your back, shoulders, and even your biceps.

 

9 Best Triceps Exercises for Women to Sculpt and Tone Your Arms at Home

 

How to do it:

  • You will do this while on your feet.
  • So, start with your feet hip-width apart and dumbbells in both hands.
  • Bend at your waist leaning your upper torso downward. Bend your knees slightly.
  • Lift the dumbbells till your upper arms are parallel to the floor.
  • Now, stretch both arms backward and have it parallel to the floor too.
  • Now bend your elbows back to the starting position to complete one rep.
  • You will do 15 reps of this for a total of 2 sets.

 

 

8. Skull Crushers Triceps Exercises

This triceps exercise for women is similar to triceps extension.

However, this one is a bit more challenging because you will be lying down and your triceps will be against gravity.

 

9 Best Triceps Exercises for Women to Sculpt and Tone Your Arms at Home

 

How to do it:

  • Lie on your back and keep it flat on the floor.
  • Bend your knees such that you’re the soles of your feet are well planted on the ground.
  • With dumbbells in both hands, raise them upward. This will be the starting position.
  • Now lower the dumbbells till they get to the level of your ears.
  • While doing this, you will only move your forearms.
  • Return them back to the starting position to complete one rep.
  • You will do 15 reps of this and a total of 2 sets.

 

 

9. Triceps Side Pushup

This is another triceps exercise for women that will have you lying down.

It is not difficult to do but quite effective.

 

9 Best Triceps Exercises for Women to Sculpt and Tone Your Arms at Home

 

How to do it:

  • Lie on your side and with one leg on top of the other bend your knees slightly.
  • The forearm of the side you’re lying on will be over your belly with palms placed on the side.
  • The palm of the other hand will be placed firmly on the floor. This is the starting point.
  • To do the exercise, slowly push against the floor with your palm and raise your upper torso as high as you can.
  • Return to the starting position to complete the rep.
  • You will do 10 reps and a total of 2 sets.

 

Read Also: 

 

9 Best Triceps Exercises for Women to Sculpt and Tone Your Arms at Home

 

 

 

Conclusion

There you go. You now have a combination of triceps exercises with weight and without weight.

All you have to do now is t commit to doing them. If you do, you will see and feel the results.

Do note, however, that doing exercises alone will not give you the desired results.

You will have to make lifestyle changes too. You must watch what you eat and drink. If you do that in combination with these triceps exercises for women, you can miss out on the benefits.


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