Triceps exercises for women in the gym are very important. They aim to give volume to the arms and also tone them. We are talking about a muscle that makes up sixty percent of the volume of the upper extremities. This is your extensor muscle. In this way, in general, they work through funds and extensions .
To explain the importance of performing triceps exercises in the gym, whether for women or men , we have to say that it is a muscle that is made up of three portions. Each of them boasts a different function. Now, yes, all of them must grow in harmony in order to boast about ten arms . Also, you have to focus on the stabilizer muscles, so betting on different weights and different positions and grips is essential .
Triceps exercises for women at the gym
Triceps exercises for women in the gym are ideal because they allow the latter to tone them. It is an area where fat tends to accumulate and, if we do not focus on it, they can offer a hanging look that many people are not proud of. Now, it just takes a little effort to get great results .
Close grip bench press
This exercise involves several muscles. Among them are the pectorals , which are the ones that develop the most when the usual bench press is carried out. However, when instead of betting on the normal grip, we decided to close it, putting our hands closer together, the triceps take center stage , with the pectorals becoming antagonists.
It is important to pay attention to the weight , because as the arms are the part of the body most involved, we cannot force this area too much by lifting very high amounts. The opening can be varied in the event that at the beginning it costs us too much to carry out the exercise. In this way, a tip is to close them little by little to gradually gain strength and not harm ourselves.
Dumbbell Triceps Bench Press
As in the previous exercise, the dumbbell triceps bench press involves the pectoral muscles as well as the triceps. In the case of betting on the neutral grip, it will be the arms that take on the most work. The opposite would happen in the case of choosing the grip in pronation.
Taking the above into account, we recommend you to put the dumbbells together until they collide by the time we reach the end of the route that the exercise marks . Then the trick is to lower them by holding them together for the first few inches of the descent. You then need to move them away to return to the starting position. In this way, the dumbbells will end up distanced as are our shoulders.
Triceps Dips
Triceps dips are an exercise that can vary greatly in intensity. One of the reasons is that we use our own weight to carry it out . It is very simple to do, and you do not have to be in the gym to achieve the goal that we have set. The reason is that only two chairs are needed, depending on the level of effort we want to do.
One option is to put the soles of your feet on the ground. If we want to increase the level, it will be enough to stretch the legs more. Another trick is to raise them on another item, like a bench. To be able to do the complete route indicated in this exercise, the arms must be supported by an object that has a height similar to that of a chair . It is the only way to work the triceps properly. When we feel that this exercise is too easy for us, we can add weight to each movement , placing, for example, weight plates on our legs or wearing weighted vests. Thus, it will be possible to train the triceps with a greater hardness.
Triceps kick
There are many coaches who assure that this exercise cannot be missed in any training . If done correctly, it is a very effective movement when it comes to working the triceps. Now, keep in mind that for many people the tricep kick is complicated . However, if you take a couple of tips into account when doing it, about body positioning, for example, it is possible to become familiar with this exercise quickly. In this way, it will be possible to take advantage of all the advantages it offers .
It can be done standing up, with two dumbbells and alternating the movement of each arm or moving them at the same time . However, this last option requires a lot of practice. Moreover, an important advice in these cases is that someone supervises us so that we do not change position at any time , since, being more tired over time, we tend to modify body posture. This would have the consequence of damaging our backs.
