She Strengthens

Get Ready to Blast Those Triceps!

Tired of neglecting those hard-to-reach triceps? Think again! With these effective exercises, you can target those tricky underarm muscles without needing a gym membership or fancy equipment.

Bodyweight Exercises

No equipment? No problem! Use your own body weight to get the job done.

• Close-Grip Push-Up: Keep your hands closer than shoulder-width apart and lower yourself to the floor, squeezing those triceps at the top.
• Diamond Push-Up: Place your hands directly beneath your chest, creating a diamond shape, and push back up to the starting position.
• Pike Push-Up: Start in Downward-Facing Dog and bend your elbows, lowering your body until your elbows almost touch the floor.
• Bodyweight Triceps Extension: Press your body into a high plank position from a forearm plank, keeping your elbows tucked in.
• High-Low Plank: Alternate between high and low plank positions, engaging your triceps and core.
• Bench Triceps Dip: Use a couch, bench, or chair to perform a triceps dip, extending your legs straight in front of you.

Dumbbell Exercises

Add some resistance with dumbbells to take your triceps workout to the next level.

• Triceps Kickback: Hold a dumbbell in each hand and bend your knees, leaning forward at the hips. Straighten your arms, isolating your triceps.
• Double Dumbbell Skullcrusher: Lie on the floor or a bench, holding a dumbbell in each hand. Extend your arms straight toward the ceiling, then bend at the elbows, lowering the dumbbells to a 90-degree angle.
• Overhead Triceps Extension: Hold a dumbbell overhead with arms straight, then bend your elbows, lowering the weight behind your head.
• Dumbbell Floor Press: Lie on the floor with knees bent, holding a dumbbell in an overhand grip. Press the dumbbell toward the ceiling, lightly touching it as your arms fully extend.

Resistance Band Exercises

Resistance bands provide an extra challenge and target stabilizers and ligaments.

• Triceps Kickback: Stand on the center of the band, holding one end or handle in each hand. Bend your knees and lean forward at the hips, moving your hands behind you until your arms are straight.
• Resistance Band Triceps Pushdown: Attach the resistance band to an overhead object and hold one end in each hand. Bend at the elbows, keeping your upper arms steady, and press down, extending your arms fully.
• Overhead Press: Stand on one end of the resistance band, holding the other end in one hand behind your head. Point your elbow toward the ceiling, fully extending your arm.
• Reverse Resistance Plank with Triceps Dip: Sit on the floor with legs extended, placing the resistance band over your thighs. Perform a triceps dip, bending and straightening your arms at the elbows.

Creating Your Ultimate Triceps Routine

Consult with top trainers to create a customized triceps routine that works for you.

• Pick 3-4 exercises from our list for a single workout.
• Mix dumbbell, resistance band, and bodyweight exercises and switch between circuit training and supersets.
• Do 3-4 sets of your chosen exercises with 12-15 reps per set.
• Take a 2-3 minute break between sets or a 1-minute break between supersets.
• Start slow, focusing on proper form and isolation of the triceps. As you improve, add weight in increments.
• Switch up your routine every 3-4 weeks to keep challenging your body.

Remember to warm up and stretch before your workout, and get at least 7-9 hours of sleep to maximize muscle growth. With consistency and patience, you’ll be sporting toned triceps in no time!