If you ask the girls leaving the gym about the purpose for which they visit this institution, the answers will probably be almost the same. Everyone wants to have tightened buttocks, a flat stomach and elastic breasts. However, with age, women are surprised to note that another problem area appears on the body. Sagging triceps treacherously disfigure their hands and seem to put a ban on wearing open dresses.
Are there female triceps exercises?
In fact, all the known exercises that allow you to keep in good shape the muscles of the hands responsible for extension are used by both women and men. There are no purely female complexes developing this muscle group. Exercises for triceps in the gym for men differ only in the weight of the dumbbells, as well as the relief of the result.
Precisely because the representatives of the fair half of humanity do not particularly grow muscles, they should not be afraid of a visible increase in the volume of their hands. In addition, a set of exercises that are responsible for working out the triceps will help ladies get rid of ugly folds on their backs under a bra.
Gym triceps exercises: push ups
The approach does not require additional mechanisms and devices, so this type of exercise can be performed at home in the morning. If you visit the gym 3 times a week, this does not mean at all that you can have a weekend at home. We will transfer basic exercises to home conditions. Among them are push-ups. The body during the exercise should be stretched into a string. For beginners, there are two options for starting training. Either prepare the triceps muscles for loads using a wall or a bench, or perform approaches of 3-5 bench presses.
3 sets with short pauses
The body is lowered and raised, while making sure that the buttocks do not bulge. Those who feel the strength in themselves can make an approach of 10 push-ups. Exercises for triceps in the gym are good because they do not allow you to relax in the classroom. An instructor is walking nearby, and in front of other athletes I do not want to hit the face in the mud. Even if after the first approach it will be difficult, we rest only 30 seconds. We gather the will into a fist and perform the second series. Before the final approach, we make another recovery pause, but not more than a minute.
The correct triceps push-up technique
Such push-ups require a slightly different position of the hands in the initial position than with push-ups on the chest muscles. The feet are just as close, but the arms are parallel to the shoulders. We begin to do push-ups from below, keeping our arms bent with elbows pressed to the body. At the expense of “two” we completely straighten our hands, bringing the body into a state of an elongated string. When performing approaches, you must listen to your body and distribute the load between the hands and feet evenly. If it is difficult, you can ease the task and perform push-ups from the stop from the knees.
Such a triceps exercise in the gym is as simple as effective. If you do it right, slowly and deeply lowering the body to the floor itself, then after the first lesson in the problem area characteristic pain symptoms will be felt. It is important not to overdo it so that the hands can perform the exercises again by the next workout .
Exercises for triceps in the gym: photo. Two-handed French bench press
We approach the dumbbells and choose for ourselves a shell weighing 3-4 kg. Well-trained men use more impressive weights. Before proceeding to the approach, it is necessary to remember that each movement is worked out slowly, is squeezed, and then fixed. To part in weight training exercises means to reduce the efficiency of the process. It will be useful for beginners to begin acquaintance with the exercise with a two-hand press. To do this, take a dumbbell by the discs on both sides, raise your hands above your head. We begin to smoothly bend your arms back so that the dumbbell almost touches your back.
It is better to start such a triceps exercise in the gym under the supervision of a mentor or any other insuring person in order to avoid injuries. In addition, we ourselves cannot see whether we are raising our hands behind our backs correctly. The trainer can correct the position of the body and the correct breathing for greater effectiveness of the exercise. 3 approaches are performed 10-15 times each.
French bench press: varieties
Perhaps this exercise will seem to someone a little more difficult than the previous one, because only one arm works with the mass of the dumbbell. However, the execution technology is identical, with the only difference being that the other hand insures the bending forearm. The number of approaches is the same as in the previous exercise. The only point is that due to the participation in the process of both hands, the total length of time spent on the approaches will double in turn.
Reverse push-ups from the bench
Effective and simple triceps exercises in the gym for girls have not yet ended. All sufferers have an elastic relief of hands waiting for the gym bench. We hope we do not need to be reminded that we do not lean on the edge in order to avoid injuries. Before we stand with our backs to the bench, we must check the strength of the next shell. After making sure that he is able to support our own weight, you can begin to begin to perform. We keep our legs bent at the knees, firmly pressed against each other and stretched as far as possible from the bench. We put our hands behind on the edge of the bench somewhere in the middle, while the fingers should look into our backs.
In the original stance the arms are straight, we will slowly bend them at the elbows until the shoulders form a parallel line with the floor. Keep your back straight. Well, if you follow the correct implementation of the mirror will help us. Do not forget that we will accompany this triceps exercise in the gym with a smile and good mood. Rhythmic music does not hurt. We carry out 3-4 approaches 10-15 times. There is a complicated option for already trained people, in which this exercise is performed based on two benches opposite each other. One of them will serve as a support for the hands, and the other, respectively, for the legs.
Shock absorbers
Previously, our fathers and mothers used rather tight manual expanders as a projectile, but now in each simulator you can work out with excellent rubber shock absorbers. It’s a pleasure to work with the device that migrated to the fitness halls from power swimming. Some people like to do power stretching so much that stretchers become a faithful companion in the apartment. So, consider another triceps exercise. In the gym, for this we will sit on a bench, keep our back straight.
We have in our hands a shock absorber, one end of which we fix in our right hand. To do this, you can wrap the stretcher around the brush. We bend the arm holding the shock absorber, in the elbow behind the head, in the same way as in the exercise "French bench press". Now it was the turn of the second hand to fix the free part of the tape right at the lower back. We alerted the body. We begin to stretch the right hand to a position perpendicular to the floor. This exercise for triceps in the gym for women to perform and good that can be a good alternative to so boring dumbbells.
Performing such a power stretch, do not forget to make the movements smooth, slow. Be sure to additionally strain the muscles. Fixing the position of the hand in the extended state, we stop for 2-3 seconds. We also make 3 approaches 10-15 times, then we change hands.
Some principles of the training program
Do not forget that the muscles in the arms are relatively small. Therefore, for each muscle group, it is better to use no more than 3 different exercises in one training session. It will be uncritical if you limit yourself to only one. However, after 7-10 days, the body becomes addictive, and the muscles stop progressing. Therefore, it is very important to alternate exercises.
We hope that now, having received so much valuable information, you will choose your effective triceps exercise in the gym. For women, for weight loss and for a good mood, other sets of exercises have been developed to help keep the body in good shape. Have a good workout!