10 Best Bodyweight Triceps Exercises

You need the 10 Best Bodyweight Triceps Exercises in your life, but do you know why ? In the beauty of an arm of a woman, triceps play a particularly important role. Many women do not know about triceps muscles and start doing exercise without any idea about toning their arms.

Importance of Triceps for a Woman

Having strong arms and triceps are important for a woman. Because upper body fitness and power will help a woman to have powerful elbows and shoulders. It will also enhance the suppleness of arms and shoulders and movement of joints with different ranges. If you increase flexibility and various movements, then it will help to prevent injuries while performing day to day activities at home or at work. The join ache problem is commonly found in women, especially when they get older. So, to have a strong upper body along with strong joints, can be attained by exercises. This will also lower the chances of osteoporosis problems of bones in women. Moreover, the arthritis ache can also be prevented as regular triceps exercise will help.

Before looking for some best bodyweight triceps exercises, we need to understand some important things. These are understanding the term bodyweight exercise and understanding the location of the triceps in the arms.

Bodyweight Exercises

In bodyweight exercises, you perform different types of movements without holding any weight. Bodyweight is shifted on certain parts of the body during workouts. These exercises are basically for the strengthening of different parts of the body. As normally, women are not able to hold heavyweights, so these exercises are best for them. These exercises include pull up, chin up, push up, sit up, etc. By and large, expanding the measure of redundancies will concentrate on improving perseverance. At the same time, quality additions are made through increasing the force of the activity through diminishing influence and working at the finishes of the scope of movement.

Triceps Exercises

The backside of the upper arm has the muscles of triceps. Triceps are the most essential and key muscles of the arms. For having a strong upper body, you should have at least double the size of triceps as compared to biceps. Moreover, the fiber count of these muscles should also be double.

10 Best Bodyweight Triceps Exercises

In the top three parts of the body that a woman wants to develop, triceps always stood among these three parts. As told earlier, upper body parts need to be stronger, and most importantly, they should also look perfect. To achieve this tone of the triceps of the arms, women need to perform ten best bodyweight triceps exercises. The bodyweight exercises are relatively easy for women to perform, and they can shape their arms beautifully.

Let us explain those ten best bodyweight triceps exercises:

1.Triceps Dips:

Triceps dips are best and easy to perform for a woman, as they do not require any special equipment. All you need a bench, sofa, or chair and just 10 to 15 minutes. The best time for women to perform this exercise is early in the morning before starting work. Let us explain the procedure of this exercise in the following steps.

• First, you need to sit on the chair or bench, then put your hands on the bench and start getting off by keeping your legs at 90 degrees.

• Once you are out of the bench, make sure that your shoulders are not moving upwards.

• Now press the hands and bend your legs by shifting body weight to elbows and start dipping.

2.Triceps Push up: 

This exercise is the extension of normal push up. Among all these best bodyweight triceps exercises, these triceps push-ups are most effective and difficult. Women doing Chaturanga can do this exercise quickly. In this exercise, you have following steps to follow

• Go into the plank position, making sure that your hands are under your shoulders. Keep your feet together and open the fingers of your hands. Lay with still head.

• Now push your chest from the floor and keep elbows outside of your body and gradually try to stand up.

• You need to push yourself slowly to the standing position.

3. Plank Triceps Dips Reversely:

 Plank is the most performed exercise in women and is amazingly effective. But for triceps, you need to improvise planks and flip it. You can flip it by following steps.

• Your feet should not be outside of your knees and your hands with open fingers and placed on the floor.

• Now you will push your hands and feet and try to rise from the floor. Your back should be straight and raise your hips slowly.

• After raising, move your hips down to the floor and be at the start-up position.

4. Side Push Up:

 Triceps side push-ups are the one the best bodyweight triceps exercises. This sidewise push up will give the arm of a woman a nice tone. Furthermore, aside from change from the push-up, which fortifies both the triceps and the shoulders. For performing this exercise follow these steps

• Lie on one side, and keep the shoulders, hip, and feet in a line. 

• Carry your lead hand to the tangle just before your base shoulder and wrap your lower hand around the midsection, underneath your chest.

• Press through the hand, lifting your chest area off the floor and dropping it down gradually. 

• Rehash on the opposite side.

 

5. One Arm Triceps Dip:

One arm triceps dip is a relatively difficult exercise, but it has good effects on triceps if you practice it frequently it will become easy to perform. There are five steps involved. 

• Put your hand on the table and Start backward at the tabletop, you need to spread your fingers completely, under the shoulders and feet under the knees. 

• Lift one arm off the ground and press the other hand and feet into the floor, crushing your glutes and upper back, raising your hips until your middle is corresponding to the floor. 

• Gradually drop yourself down to the beginning position. 

• Rehash on the opposite side.

 

Now let’s try 5 more difficult exercises !

6.One Leg Raise Triceps Dip: 

Steps of this exercise are as follows:

• Start in turn around the tabletop, with your hands, with fingers completely spread, under the shoulders and feet under the knees. 

• Press your hands and feet into the floor, crushing your glutes and upper back, and lift one leg off the ground to a correct edge before you. 

• Raise your hips until your middle is corresponding to the floor. 

• Slowly drop yourself down to the beginning position keeping your lifted leg still. 

• Repeat on the opposite side.

7.Triceps Extension with Resistance Band: 

For those women who stay at home and cannot go to the gym, this exercise is the best bodyweight triceps exercise. It is done with the help of a resistance band. This band will also help a woman maintain balance while doing this exercise. The steps of this exercise are as follows:

• The first step is started by holding the extension band in your hands and spreading your feet hip-width. 

• Now bring the band up over your head and expand your arms straight. 

• Keep your shoulders and elbows similarly situated, gradually twist the elbows, and bring the hand weight behind your head, halting when your lower arms are almost under 90 degrees. 

• Delay, ensuring the elbows are pointing advances, with your arms proceeding with a line up from your shoulders as opposed to coming out to the sides, at that point, bring the free weight back up over the head.

8.Push-ups: 

The simplest yet very useful exercise for toning your arms. Push-ups are easily understood, but most of the women do not perform it in the right way. Let us tell you the right way of doing this immense result, giving exercise.

• Place your hands on the floor and open your arms just equal to your shoulders.

• Stretch your legs and raise your belly and hips straight such that a straight line is maintained from head to toe.

• Now bend your elbows and keep your rest of the body fixed and raise it to almost 45 degrees.

• Come back to the starting point.

9.Push-ups by Releasing Hands: 

A little improvisation in the normal push-ups. We will explain this change in the following steps:

• Place your hands on the floor and open your arms just equal to your shoulders.

• Stretch your legs almost equal to your hips and raise your belly and hips straight such that a straight line is maintained from head to toe.

• Now bend your elbows and keep your rest of the body fixed and raise it to almost 45 degrees.

• Come back to the starting point.

• And raise your palm about four to five inches away from the floor.

10.Push-up with Close Grip: 

• Place your hands on the floor by keeping their width in such a way that they remain within the chest.

• Close your legs almost and raise your belly and hips straight such that a straight line is maintained from head to toe.

• Now bend your elbows and keep your rest of the body fixed and raise it to almost 45 degrees.

We are sure these exercises will work best for women and you can try them easily without facing any issues.