How to build triceps if you are a girl? Photo tips are here

We selected three effective powerful exercises which can help you work out the high quality with all three heads of the triceps. Follow the set of these exercises at least once a week, and very soon you will notice amazing results.

Exercise 1

Close-Grip Barbell Bench Press

In order to get to work at the same time all three heads of the triceps, the girls need to perform basic exercises. One of them is Close-Grip Barbell Bench Press Exercise. We put this exercise first on the list, as we consider it one of the most effective for pumping triceps. Therefore, on the day of the training the triceps, first of all, remember to do grip of the barbell on the bench.

Starting position:

Lie on a horizontal bench and grasp the neck of the bar by the closed grip (you can use the regular or the EZ neck). Your hands must be put on the shoulder width or slightly narrower. The lower back sags. Your feet are firmly glued on the floor.

Technique:

•  You need to start to lower the bar slowly on the inspiration, guiding elbows at the

sides of your body.

• Lower the bar until it touches the bottom of the chest, on the exhale powerfully

squeeze it up.

It is important to keep in mind:

• Don`t keep your pelvis off the bench, it is dangerous for the spine.

• Do not use too narrow grip, it`s detrimental for the wrist joints.

• Do not dilute elbows to the sides, otherwise the load will go to the pectoral muscles.

• Do not use an open grip to avoid hassles associated with the fall of the bar on the chest.

Note to operate exactly the triceps, you must lower the bar to the bottom of the chest. Elbows must go along the body. At the top of the motion fully straighten your arms for maximal reducing triceps. On the inhale you must put your arms gently down, on the exhale – powerfully upward. Perform 3-4 sets of 10-14 repetitions.

Exercise 2

Extension of the arm with a dumbbell out of the head

Extension of the arm with a dumbbell out of the head is an isolation exercise for the development of the triceps muscle. When you`re doing this exercise, the work includes the top and the middle of the three heads of the triceps. We encourage the girls to perform this exercise in the middle of a workout of the triceps, that`s why it stands second in our list.

Starting position:

Take a dumbbell (the necessary weight) in your arm and lift it over your head.

Technique:

• On your inhale lower the dumbbell behind your head until the forearm touches yourbiceps.

• On the exhale return to starting position.

Please note that during this exercise the shoulder must remain fixed. This exercise can be performed either standing or sitting. Perform 3-4 sets of 10-14 repetitions.

Exercise 3

The extension of the arms on the block

The extension of the arms on the block is an exercise that specifically affects, isolates and great shakes lateral and medial head of the triceps. We put this exercise the last on our list, to “finish off” the muscles to failure, and thus complete workout of our triceps.

Starting position:

Hold the handle of the upper block by the direct grip (palms are facing down), slightly narrower shoulder level. Pull the handle and keep your arms on the sides of the torso. Narrowly bend your knees and slightly lean body forward.

Technique:

• On the exhale straighten your arms completely.

• Slowly return the handle to its original position.

Recommendations:

• Keep the elbows, they must be fixed to the sides of the body.

• Execute the motion on the maximum amplitude.

• Concentrate and try to feel the muscles work.

• When you make the driving up motion do the inhale, while moving down – the

exhale. Perform 3 sets of 12 repetitions.

Some recommendations to build triceps for girls

Perform these exercises in the order which is presented in this article:

1. Close-Grip Barbell Bench Press Exercise – 3-4 sets of 10-14 repetitions.

2. The French bench when you`re standing with dumbbells – 3-4 sets of 10-14 repetitions.

3. The extension of the arms on the block – 3 sets of 12 repetitions.

After that, you can move on training your biceps. Good luck!