It’s often overshadowed by the more ostentatious biceps, which even has its own emoji. However, the triceps muscle is the biggest muscle in your upper arm, and it’s important to keep it strong.
Your triceps muscles run along the backs of your upper arms and they play an essential role in supporting your shoulder joints. Including resistance training within your exercise routine also supports bone health and strength which is particularly important for women later as in life the menopause can lead to weakened bones.
Another key reason to train the muscles in your upper body – triceps included – is that it can help reduce lower-back pain, as long as the exercises are done correctly. Plus, a stronger upper body can help with all aspects of day-to-day life, such as carrying bags, loading and unloading and lifting items.
Below are four simple exercises to get your triceps working hard. You’ll need a bench, a dumbbell and a barbell for these.
Aim for sets of eight to 10 reps of each exercise, done four times in total. Take a 30 second rest between each set.
Close-grip bench press
Changing your grip on a bench press changes how hard different muscles have to work to lift the bar. In this case, bringing your hands closer together targets the triceps muscles.
Lie on the bench, with your feet on the floor and your core engaged. Hold a barbell up over your chest, with your arms extended and hands placed shoulder-width apart.
Lower the bar slowly towards your chest (not your face!), pause at the bottom, then press the bar back up to the start position. As you do this, try not to let your elbows flare out – keep them relatively close to your body.
Triceps kick-back
You’ll need a bench and a dumbbell for this exercise. Rest your right knee and right hand on the bench, and position yourself so that your back is flat, neck in line with your back and your core is engaged. Hold a dumbbell in your left hand, close to your body. Bend your left elbow so it’s at a 90° angle with your upper arm in line with your back.
Using your triceps, straighten the left arm so your forearm moves back in line with the upper arm. Hold this position for two seconds, then lower the forearm under control back to that 90° position.
See related
- Triceps Workouts For Women
- The Ultimate Arm Workout For Women
- Strength Training For Women: A Beginner’s Home Workout Plan
Triceps overhead extension
Stand with your feet shoulder-width apart and core engaged. Hold a single dumbbell in both hands overhead, with your arms extended. Keeping your upper arms close to your ears, bend at your elbows and lower the dumbbell towards your upper back. Then, using power from your triceps, slowly lift your forearms – and dumbbell – back to the start.
Bench dip
Use a bench, or if you’re not in a gym you can use a chair or other stable platform. Sit on the edge, placing your hands either side of your bottom, fingers pointing forwards. Your legs should be straight out in front of you, heels resting on the ground. Keeping your back straight, slide your bottom off the bench, bend your elbows and slowly lower yourself towards the ground. Keep your hands firmly on the bench. When your elbows are at a 90° angle, push down through your hands to lift yourself back to the start position.
While doing this exercise, aim to keep your upper arms close to your body and don’t allow your elbows to flare out either side – this helps to ensure the triceps do the work.
