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Tricep Workouts For Women



The dreaded, droopy under-arm region. That’s what we’re targeting with tricep workouts for women. Introducing some light weights to your tricep workout will be great for toning up the back-side of your arms. You will be proud to wear that sleeveless shirt in the summer. A huge benefit of tricep workouts is that they are one of the first muscle groups that shows development. You will gain strength and just as quickly begin noticing some improvement in your arms. On Daily Spot, we use a mix of high-rep, low-weight tricep workouts (kickbacks, extensions, etc…) mixed with some bodyweight exercises. Sarah’s program, Daily Sweat, generally incorporates 1-2 tricep workouts in each of her 30-minute circuits.

How often should I do Tricep Workouts?

Most of our tricep workouts for women come in the form of a circuit. That’s because we understand that the ultimate goal is to tone and train the entire body, and not necessarily focus on one body part at a time. Daily Sweat aims to exercise the triceps during every workout routine, usually 1 exercise directly for the triceps, paired with a few exercises that are secondary (push-ups, v-push-ups etc…). That said, tricep workouts for women will utilize these exercises different than for men. If you’d like to train ONLY the triceps, a good starting goal is 1 day a week for 30-45 minutes spent directly on tricep exercises. Whereas men will look for a combination of low-rep strength training exercises, women can focus more on the high-rep exercises. Try starting with assisted-dips, cable-rope extensions, tricep kick-backs and close-grip push-ups. If you’d prefer not to create your own routine, we encourage you to check-out Daily Sweat. After all, it updates every day.


Tricep Workouts For Men

The Pareto principle is a principle that says that 80% of output may come from only 20% of investment. For example, if you grow your own tomato plant, it’s possible that only 20% of the seeds are responsible for 80% of the tomatoes that are grown. How does this economic principle apply to tricep workouts for men? Well, 80% of the gains you make from triceps will come from just 20% of all of the different exercises. This is the exact reason that you’ll see the same types of workouts come-up again and again and again. A few of these workouts are: close-grip bench press, dips, cable-bar (or rope, or v-bar) pull-downs and barbell overhead extensions. The combination of these exercises targets the areas of the triceps responsible for both strength and definition, making them essential exercises to include in all tricep workouts for men.


Tricep Workouts at Home

You don’t have equipment, but you still need to find a way to compile balanced tricep workouts at home. It may seem impossible to replace all of the tricep workouts you do at the gym: cable pull-downs, close-grip bench-press, weighted dips, and the other usual suspects. However, it’s key to still find a way to hit all three parts of the tricep during your workout. Given that you won’t have all of the weight to make the exercises more difficult, we’ll have to rely on bodyweight modifications that will achieve the same effect without any of the equipment.