Triceps exercise with dumbbell for women. Triceps exercises for girls in the gym

Every woman dreams of having beautiful, toned arms.

And in this case we are not talking about increasing the volume of biceps, as is the case in men. Girls strive to get rid of excessive roundness, looseness, and make their arms more defined and elastic.

Arm exercises for women are selected taking into account the fact that the goal of the training is not to build muscle mass, but to achieve relief and overall tone. Exercises with dumbbells are ideal for working out your arm muscles at home. In particular, since the problem area for most women is the back of the shoulder, it is advisable to include triceps in the program. In this article we will look at a selection of exercises that are suitable for girls to perform independently.

To train your arms, it is advisable to have dumbbells

It is preferable for girls to perform exercises for arm muscles with dumbbells rather than on exercise machines. In the case of a simulator, exercises are performed in isolation - this loads the target muscle as much as possible, which is very good when training for mass. When using dumbbells, in addition to the target muscles, stabilizer muscles are included in the work. This partially relieves the load from the main muscle, but also allows you to work your arms comprehensively and harmoniously.

To train your arms, you will need light dumbbells with which you can perform 15-20 repetitions. As a rule, dumbbells of 2-5 kg ​​are enough for girls. It all depends on your level of preparation. Ideally, have several pairs of dumbbells of different weights at your disposal. It is better to alternate exercises for arm muscles. While you work your biceps, your triceps rest (and vice versa).

Biceps exercises

When starting to train your arms, you shouldn’t be afraid that you will build up huge biceps and become like a man. Arm exercises for women are very similar to those for men, but there are some differences.

Seated dumbbell curl
Sit on a bench or chair. Spread your legs to the sides, bend your body slightly forward. Place one hand on your thigh and take a dumbbell in the other hand. In the starting position (the arm with the dumbbell is extended downwards), there should be a few centimeters left to the floor.

As you exhale, bend your arm with the dumbbell so that your hand is at shoulder level. The elbow rests on the thigh. At the end point, slightly twist the brush inward. As you exhale, straighten your arm. Make sure you don't have any looseness in your shoulders. Make all movements clearly, controlling every muscle. Perform 15-20 repetitions on one and the other hand.

When performing this biceps exercise, keep your body motionless and do not sharply straighten your arm at the elbow.

Bend both arms while standing
Stand straight, feet shoulder-width apart, arms with dumbbells down, slightly bent at the elbows and pressed to the body. The wrists are turned forward. Bend your arms with dumbbells, trying to twist your hands so that your little fingers are higher than your thumbs.

As you inhale, straighten your arms, but not all the way. This exercise should also be performed 15-20 times.

Arm curl while lying on a bench
Lie down on a horizontal bench or place several stools if you are practicing at home. Take dumbbells and lower your arms, slightly bent at the elbows, on either side of you, parallel to your body, as low as you can. There is no need to spread your arms to the sides - they go along the body, the wrists are directed towards the body.

As you exhale, bend your elbows without raising your shoulders. Turn your wrists upward as you perform the movement. At the end point of the exercise, the dumbbells should be at the level of the shoulder joints. As you inhale, return to the starting position. Do not fully extend your elbows. The number of repetitions is the same as in the previous exercise for the arm muscles.

Triceps exercises

The back of the shoulder is a so-called “problem area” for many women, in particular because fat tends to be deposited there. Therefore, performing exercises on the triceps brachii muscle is a necessary aspect of women's training.
Exercises with dumbbells for triceps allow you to work the back of your arms.

However, if you're also working on developing your chest muscles, it's worth keeping in mind that many chest exercises also work the triceps. If you are pumping your pectoral muscles, it is better to reduce the number of triceps approaches.

And one more thing... Before you start doing exercises, you need to understand one thing: if you want to increase muscle volume (which is unlikely for a woman), you need to stretch the muscle with weight, but if you only want to strengthen the muscle, you don’t need to do this, but stretch after strength exercise, without weight.
This will be explained using the following exercise:

Extension of arms behind the head while sitting
Sitting on a chair with a straight back, we raise our right arm from the dumbbells above our head, elbow near our ear, palm facing forward. Bend your arm at the elbow, bringing the dumbbell behind your head towards your left shoulder. If we want to pump up a muscle, then we bend the arm at the elbow as much as possible (stretch it under the influence of weight) and, when moving back, bring it only to a right angle at the elbow, and then bend it again.

If we only want to strengthen the triceps, then we bend the arm only to a right angle at the elbow, no more, and then straighten it almost completely. We repeat the exercise for the left hand.

Extension of arms behind the head while standing
Stand straight, feet shoulder-width apart. Take the dumbbell with both hands, lift it up and move it behind your head. Your elbows should be bent at right angles and pressed to your head. The chest does not sag. As you exhale, straighten your arms from the dumbbells. As you inhale, return to the starting position.

To perform this triceps exercise, you can take one heavier dumbbell or two lighter ones.
Repeat the exercise 15-20 times. Make sure that your elbows do not move out to the sides.

The same exercise can be done while sitting:

Bent over arm extension
Take dumbbells in your hands. Stand straight with your knees slightly bent. Lean your body forward, bend your elbows at right angles and press your elbows to your waist. This is the starting position. As you exhale, extend your arms back without lifting your elbows from your waist. Straight arms should be completely parallel to the body.

As you inhale, return to the starting position. Perform 15-20 repetitions.

Rear push-ups
You can use a bench, chair, sofa or any other stable surface as support. Stand so that the support is behind you. Lean your hands on it, straighten your legs forward. If it is very difficult to do with straight legs, you can bend your knees. The pelvis should be hanging slightly in front of the support. Gently bend your arms, lowering your pelvis down in front of the support.

Do not sit on the floor; your pelvis is suspended all the time. As you exhale, straighten your arms. Thus, you perform push-ups, but your hands are not in front of your body, but behind it.

Do as many of these push-ups as you can. Push-ups can be done anywhere: at home, in the country or in the park.

How many arm exercises should you do?
In order to comprehensively work on your arms, you can alternately perform one exercise for biceps and triceps. While one muscle group is working, the other is resting. When you have completed all six exercises, rest for a few minutes and repeat the circuit. The main thing to remember is that arm exercises for women are very important and should not be neglected, even if the main emphasis of your workout is aimed at working other areas. Proper physical activity will help give your hands a beautiful shape and attractive appearance. Below is an example of a video workout for working out arm muscles for girls.
just-fit.ru

This is a workout for men, but it is also suitable for women (you just need to take less weight on the dumbbells: o)

Today, proper physical fitness is not only a characteristic of a healthy lifestyle, but also, one might say, a fashionable trend. Having expressive muscle definition and possessing a high level of strength and endurance is the desire of many young people.

The infrastructure in this direction is also not lagging behind. Many fitness centers and gyms, entire sports complexes can provide the desired effect. If only there was a desire.

The wide possibilities of the Internet resource form the idea of ​​performing physical activity at home.

Pumped up muscles are an integral part of the standard of modern male and female beauty, which forms the necessary motivation for young people.

Let's talk today about the beauty of the hands and the muscle that determines it in many ways. This is the triceps - the triceps muscle on the back of the humerus, which is responsible for extending the elbow.

Often, training misses the opportunity to work on it, focusing on the biceps. But for your arms to be truly beautiful, triceps exercises must be included in the complex.

We have selected for you the best exercises in various variations that will help you achieve the desired relief.

Triceps exercises at home

Working on your body is always difficult at home for most as people often find it difficult to find time for themselves.

We offer you a set of interesting and short exercises that will help you achieve the proper shape of your triceps.

Lying arm extension with weights (weights are selected individually to feel muscle contractions and at the same time be able to perform several repetitions):

• starting position - on your back, knees at an angle of 45°, arms bent at the elbows and pulled back with weights;
• bend your arms to an angle of 90° and straighten them up in front of you;
• return to the starting position.

It is necessary to repeat 8-10 times in 4-5 approaches. Pause 1 minute between sets.

Push ups:

• Starting position – lying down, palms in the shape of a diamond;
• slowly bend your arms, keep your back straight;
• take your starting position.

Repeat 10-12 times in 4-5 approaches with a break of 30-45 s.

Bending and extension of the arms with additional weight (we select the same as in exercise 1) and emphasis on the lava:

• primary position – left leg with a knee on the lava, the same hand in support on the lava; the right arm is bent at the elbow with a weight;
• we move our right arm back, aligning the elbow joint;
• return to the starting position;
• repeat with the other hand.

Number of repetitions – 10-12, approaches – 3-4. Pause between approaches 30-45 s.

Back bench push-up:

• starting position - wide support with hands on the bench with your back to it, legs on the floor aligned at the knee joints;
• slowly bend your arms at the elbow joints;
• slowly return to the starting position.

Repeat 12-14 times in 4-5 sets. Rest between sets 1 minute.

French bench press (weight – 2.5-3 kg):

• starting position – stand, arms up with weights;
• slowly bend your arms back;
• we return to the starting position.

Perform 8-10 reps and 3-4 sets. Rest between sets – 30-40s.

Each of these exercises will provide a rational load on your triceps and, provided that the complex is systematically performed (3-4 times a week), you will see the desired relief and muscle elasticity on your arms.

Exercises in the gym

If you still decide to visit the gym, but want to work on your own, without a trainer, you will need effective sets of exercises with different equipment. You can easily use the ones offered here.

A complex with dumbbells can have a very positive effect on the dynamics of triceps strength growth if the load is selected correctly. The mass of the dumbbell should be such that you can perform the exercise at least 14-15 times, do 3 approaches with a break of 1 minute.

We offer you the following exercises:

One-arm dumbbell overhead press. Performed standing, back straight, dumbbell behind head, free hand on belt. Raise the dumbbell up, aligning the elbow joint. Only the forearm works, and the shoulder is fixed.

Sitting on a bench, arm extension with dumbbells. Dumbbells in both hands are located in the palms facing each other. Bend forward (45° angle), bend your elbows to an angle of 90°. Hold your breath as you inhale. Then smoothly straighten your arms and slowly return to the starting position.

Dumbbell press on a straight bench. It is performed lying on the lava, with your feet comfortably placed on the floor. We hold dumbbells with our palms facing each other. Raise your arms up and tilt them back to an angle of 45°. Hold your breath as you inhale. Bend your elbows and move them back so that the dumbbells reach the top of your head. Then slowly return to the starting position.

Remember that the pace of execution is slow, since it is necessary to feel the tension of the muscles involved and, at the same time, not injure them.

In the gym, exercises with a barbell are also popular for improving the triceps muscle, but they require the support of a partner, since if performed incorrectly or overexerted, they can cause injury.

Here are some exercises available to you:

The grip of the bar is full, shoulder width apart. We extend and bend our arms at the elbow joints 8-10 times. When bending, we make a short stop and continue working.

Lying position on your back. The barbell is pulled back, arms straight. Roll the barbell towards your head so that your shoulders are in a vertical position. Press the barbell up, aligning your elbow joints. Then do everything in reverse order. Perform 8-10 times.

It's not just weight training that can shape your triceps. You can also exercise with your own body weight. Here are some exercises that can help you with this:

When doing push-ups, hold in the lower position for 2-3 seconds, and then quickly rise up.

Pick up two lavas. Place your hands behind you on one, and put your feet on the other. Bend your arms at the elbow joints, as if falling between the lavas, and return to the starting position. Perform 12-15 repetitions.

The brushes touch each other. Pull up 12-15 times.

Be as careful as possible and when starting these exercises, be sure to do a good warm-up to warm up your triceps to avoid injury.

Features of triceps training for women

In women, the triceps are quite often a problem area. In general, a woman can do the same exercises as a man, but there are a few things to consider when designing a workout:

• Intense strength training is prohibited during the menstrual phase of a woman’s cycle, since they can disrupt the course of the ovarian-menstrual cycle;
• Women are more motivated and can “drive” themselves into a deep state of fatigue during strength loads, which will in no way have a positive impact on their health;
• The female body tends to accumulate “in reserve”, which is why it burns fat. Gaining muscle mass is more difficult for a woman and requires more training time;
• Low content of the “power” hormone testosterone, which significantly affects the effectiveness of strength exercises on the definition of female muscles;
• The number of muscle fibers in women is less than in men, so the number of repetitions and sets of exercises should be greater than in men, but at the same time the amount of weight is significantly reduced.

But, nevertheless, women also represent a high level of competition in the international sports arena in strength exercises. Therefore, it is possible to achieve results, you just need to take into account the listed features, which will allow you to build an effective training for female individuals, and of course, systematicity is important. Without this result you cannot achieve!

One of the problem areas in women's figure and girls - these are the hands, especially the back surface ( triceps). Usually, in everyday life triceps They don’t really work, so they are in a flabby state, which reflects poorly on the overall picture of a woman’s figure. And everyone wants to have beautiful and toned, slightly toned arms. That is why special attention should be paid pumping triceps for women. Even if you have a beautiful and toned figure, it often happens that your hands, especially the area triceps, has a flabby and sagging structure. And all because triceps does not experience the load that it is capable of. Also, also because women fundamentally do not shake hands and triceps, because they are afraid to “pump them up” and look like a man.

I hasten to convince you of the opposite, in order to pump up huge arms, you should exercise for many years, live according to the regime, add sports supplements to your diet and lift huge weights. That is why there is no threat of becoming “masculine”, and having beautiful, sculpted hands always attracts the attention of others. Here we will bring to your attention the main triceps exercises for women. One of the effective triceps exercises- this is an extension of the arm with dumbbells above the head, or rather from behind the head.

You should take small dumbbells, it can be 1, 2 or 3 kg, choose a more spacious place so as not to hit anything, it is better to perform this exercise in front of a mirror. You need to make a small lunge with your foot forward, put your hand on your thigh with the same hand, take a dumbbell in the other and lift it above your head, bending it at the elbow. The hand should continue the straight line of the body, it does not move up to the elbow, we extend it as we exhale, that is, raising the dumbbell up, we exhale, lower it down - inhale. You should not swing or throw your arm; only your forearm helps with your body. All attention should be paid to the correct and precise technique of execution. exercises. We do 15 - 20 repetitions on each hand, after which we change the starting position the other way around and work with the other hand the same way.

Often women fulfilling this triceps exercise make mistakes.

Here are the most common mistakes :

• - Uneven back
• - Wobbling of the elbow in different directions
• - Swinging and throwing of the arm
• - Haste

It is important for a woman to give her hands a beautiful shape, so it is worth paying attention to triceps attention and turn on exercises for its development into the program. At home, it is quite possible to develop this muscle by performing simple exercises, for example, such as described above, and if you don’t have a dumbbell, put water in a small plastic bottle, it will be a great alternative, and besides, the weight in it is perfectly adjustable (depending on the amount gained

Do you want to tone your arms? Then tone your triceps in just 15 minutes with these simple triceps exercises for women at home. For the workout, you will need a dumbbell or weight, such as a water bottle and a stability ball, if you have one.

Triceps exercises for girls at home and in the gym

Once you've started to get comfortable with sweater season, it's time for holiday parties and evening dresses. But you can’t decide to wear sleeveless clothes because your arm muscles have lost their tone and elasticity? Triceps exercises for women are specifically designed to strengthen these areas and will help you look great in sleeveless clothing, and can also give you a little boost for a better metabolism, says David Goldman, the personal trainer who created this workout program. Doing all the exercises three times a week will help girls strengthen their triceps and even get rid of excess weight, although they will need to reconsider their diet.

Exercise 1: One-Arm Push-Up

(A) Lie on your left side with your legs crossed and knees slightly bent. Place your left hand on your right shoulder.

(B) Press your right palm into the floor to lift your torso, straightening your right arm until it is straight. Do 12 reps and then switch sides.

Exercise 2: Push-ups with your feet resting on a fitball

(A) Get into a push-up position with your feet only on the fitness ball. Place your hands slightly closer than shoulder-width apart.

(B) Bend your arms slowly until your elbows reach a 90-degree angle, and then lift back up to straighten. Complete 12 reps.

Exercise 3: Triceps extensions with dumbbells, lying on a fitness ball

Lie on a fitness ball or bench with both arms extended overhead with dumbbells in each hand. (A) Bend your elbows so that your forearms are parallel to the floor. (B) Slowly straighten your arms, then lower them to the starting position. Repeat 12 times.

Exercise 4: Overhead Dumbbell Triceps Extension

Stand straight with soft knees, lift your arms straight up so your elbows are near your ears, holding dumbbells in your hands. (A) Bend your elbows to 90 degrees. (B) Contract your triceps by straightening your arms and pushing the dumbbells upward. Slowly lower your arms to the starting position. Complete 12 reps.

Exercise 5: Bent-over triceps extension with dumbbells

Place your left palm and knee on the bench. Hold dumbbells in your right hand and lift it parallel to your torso. (A) Bend your right elbow to a 90-degree angle. (B) Slowly straighten your arm, pause, and return to the starting position. Perform 12 times and then switch to the other side.

Exercise 6: Triceps push-ups

(A) Lie on the floor in a push-up position with your hands directly under your shoulders. (B) Keeping your elbows parallel to your sides, lower your body. Make sure your abs and gluteal muscles are tense. Return to the starting position. Complete 12 reps.

Based on materials:

http://www.realsimple.com/health/fitness-exercise/workouts/best-triceps-exercises

Triceps are muscles located on the back of the arms. These muscles help to extend the arms, pull, and push. However, most women don't realize how important it is to do triceps exercises for girls to keep them in shape until they have to raise their arms and clap. Flabby arms or batman wings are not the most pleasant descriptions for weak triceps, so you need to start getting rid of this problem.

In addition to this, training your arms will not make you as muscular as a man. The male body produces much more testosterone than the female body, which promotes muscle growth. So feel free to grab dumbbells and say goodbye to flabby arms. Below you will learn how to pump up your triceps at home. Do these 15 exercises to help you wear a sweater or sleeveless with equal confidence. Let's begin!

1. Triceps extensions

Triceps extensions are a very simple but effective exercise. To perform it, you can use both dumbbells and an expander.

Performing the exercise

1. Hold a 5kg dumbbell with both hands. Feet shoulder-width apart, abs tense, shoulders relaxed;
2. Slowly raise your arms above your head. Straighten your arms completely, point your hands toward the ceiling;
3. Bend your elbows and bend your forearms behind your head so that they touch your biceps;
4. Do 2 sets of 10 reps.

2. French press or lying triceps extension

This is another variation of the triceps extension, but more difficult because it works the triceps against gravity.

Performing the exercise

1. Lie down on the bench. Take a 2 kg dumbbell in each hand, hands facing each other, arms extended upward;
2. Bend your elbows and point the dumbbells toward your shoulders;
3. Pause;
4. Return your forearms to the starting position;
5. Do 2 sets of 10 reps.

3. Push-ups

Bench push-ups work your triceps, biceps, shoulders, back, glutes, and hamstrings. This exercise is great to do at home and gives excellent results when done regularly.

Performing the exercise

1. Stand with your back to the bench. Lower your body down, resting your hands on the bench. Your fingers should point forward and your legs should be straight. Support your body by resting on your heels and squeezing your abdominal muscles;
2. Slowly lower your body down with a straight back until your shoulders form a 90-degree angle with your forearms;
3. Slowly return to the starting position;
4. Do 3 sets of 5 reps.

4. Push-ups

Triceps push-ups are very similar to classic push-ups. They help work your triceps, core, quads, hamstrings, biceps and back.

Performing the exercise

1. Lie on your stomach. Lift your body off the floor, resting on your feet and hands. Place your hands narrower than shoulder width;
2. As you inhale, lower your body down until your chest touches the floor;
3. Pause and return to the starting position;
4. Do 2 sets of 10 reps.

This exercise is similar to the previous one, but to perform it you will need a ball. This is a more difficult version of push-ups, as you need to maintain balance.

Performing the exercise

1. Place the ball in front of you;
2. Place your hands on the ball. The hands should be located close to each other, and the arms should be fully straightened;
3. Straighten your legs, place your toes firmly on the floor;
4. Slowly lower yourself down until your chest touches the ball;
5. Return to starting position;
6. Do 2 sets of 10 reps.

Side push-ups help tone your triceps, back, and shoulder muscles. They are similar to regular push-ups, but are performed in a slightly unconventional way. You do not need any equipment to perform this exercise.

Performing the exercise

1. Lie on your side with one leg over the other. Tighten your abs and place your top hand on the floor. With your other hand, “hug” yourself around the waist;
2. Push off with your upper hand and lift your body off the floor;
3. Pause and inhale as you lower yourself down;
4. Do 2 sets of 10 times on each side.

7. Standing one-arm extensions

This exercise differs from regular extensions in that here you will work with each arm in turn. This way of doing the exercise is more effective.

Performing the exercise

1. Stand straight, feet shoulder-width apart, hold a dumbbell in each hand;
2. Bend your arms and press them to your chest;
3. Raise one arm above your head. This is the starting position;
4. Bend your elbow and lower your forearm back until the dumbbell touches your shoulder;
5. Slowly straighten your arm;
6. Do 2 sets of 10 reps on each arm.

8. One-arm extensions in support

This exercise is performed on the same principle as the previous one, but in addition to the triceps, it uses the muscles of the shoulders, back and biceps.

Performing the exercise

1. Place a 5 kg dumbbell on both sides of the bench;
2. Place one knee and hand on the bench and lean forward. Keep your body parallel to the floor, place your other leg firmly on the floor, knee slightly bent;
3. Take a dumbbell, press your shoulder to your body. The shoulder and forearm should form an angle of 90 degrees;
4. As you exhale, move your forearm back;
5. Hold, inhale and return your forearm to the starting position;
6. Do 3 sets of 10 reps.

9. Standing triceps extensions with an expander

Triceps extensions with a resistance band are similar to the French press, but here you will use a resistance band. An expander will add variety to your workout and make the task a little more challenging.

Performing the exercise

1. Grab the handles of the expander, place one foot in the middle of the expander;
2. Raise your arms up and bend your elbows. Make sure your elbows are pointing forward;
3. Straighten your arms;
4. Hold this position. Inhale and lower your forearms;
5. Do 2 sets of 10 reps.

Bent-over rows are a great exercise for working your biceps, triceps, core, shoulders and back. You will need a bar.

Performing the exercise

1. Take the bar. Hands shoulder-width apart, lower back not bent, back straight, knees slightly bent;
2. Pull the bar towards your chest;
3. Pause and return the bar to the starting position. The back is straight throughout the exercise;
4. Do 2 sets of 10 reps.

11. Side plank with dumbbell lift

This exercise works the triceps, pectoral muscles, back muscles, core and glutes.

Performing the exercise

1. Get into a side plank position by lying on one side. Place one foot on top of the other. Take a 2 kg dumbbell with your top hand, rest your other hand on the floor;
2. Lift your body off the floor so that the emphasis is on only one foot and arm;
3. Raise your arm from the dumbbells until fully extended;
4. Slowly return your hand to the starting position;
5. Do 1 set of 10 reps on each side.

12. Close grip bench press

This exercise works well on the biceps, triceps, chest, shoulders and core.

Performing the exercise

1. Lie down on the bench and grab the bar. Arms straight, shoulder width apart , brushes pointing upward;
2. As you inhale, slowly lower your forearms until the bar touches your chest;
3. Hold this position. As you exhale, straighten your arms to the starting position;
4. Do 2 sets of 10 reps.

13. Press down on the block

This exercise works your triceps, biceps and shoulders.

Performing the exercise

1. Attach the straight handle to the upper block in the gym;
2. Stand facing the handle, grab it with a direct grip, arms and legs shoulder-width apart, elbows pressed to the body;
3. Pull the handle towards your chest. Shoulders should be tightly secured. This is the starting position;
4. As you inhale, push the handle down until it touches the point where your hips end;
5. As you exhale, return your forearms to their original position;
6. Do 2 sets of 10 reps.

14. Push-ups with a fitball

These push-ups are similar to classic triceps push-ups, but for this variation you will need an exercise ball. The exercise ball increases the difficulty level of this exercise to advanced and also improves coordination and strength.

Performing the exercise

1. Place your hands firmly on the floor;
2. Place your feet on the fitball and try to keep your balance;
3. Keep your arms straight, your abs tense, your hands slightly narrower than shoulder width;
4. Bend your elbows and lower yourself down until your shoulders form a 90-degree angle with your forearms;
5. Inhale and slowly return to the starting position;
6. Do 2 sets of 12 reps.

15. Extensions with an expander in a horizontal tilt

This type of extension is a little more complicated than those performed in a vertical position.

Performing the exercise

1. Grab the handles of the expander and stand on it to fix it;
2. Lean forward slightly, bend your knees and pull the resistance band so that your shoulders and elbows are pointing back. This is the starting position;
3. Slowly move your forearms back until your arms are fully extended;
4. Exhale and return your arms to the starting position.

The exercises described above will help you tone your arm muscles, but in conclusion I would like to remind you that you should not forget about some details.

Things to remember

• It is impossible to lose weight in any specific part of the body. Before toning your muscles, you should get rid of excess fat;
• Eat right. Include green leafy vegetables, lean protein, healthy fats, fruits, and high-fiber foods in your diet;
• Avoid fast food, high sugar foods, processed carbohydrates, carbonated drinks, etc.;
• Spend 3 hours a week training on all muscle groups to burn excess fat;
• Do not eat carbohydrates after 19:00;
• Get 7-8 hours of sleep to help your muscles recover faster.

What are the benefits of doing triceps exercises?

Benefits of Triceps Exercises

1. Regularly working out your triceps makes you stronger;
2. Stretching the muscles working during exercise will protect you from injury, give you flexibility, ensure good posture and joint mobility;
3. Improving blood circulation and reducing stress;
4. Working out the triceps makes your body more mobile.

Now you know 15 basic exercises that will help you tighten your triceps. You no longer have to feel embarrassed about wearing sleeveless dresses. Get started right now! Good luck!