25 Best Tricep Exercises For Women (2024)

Target: Triceps brachii, pectoralis major, pectoralis minor, deltoids, serratus anterior, latissimus dorsi, core

Whether you are a member of the US Marines, just a regular woman, a calisthenics athlete, or a high-school student, chances are huge that you have performed push-ups numerous times.

The traditional push-up can be part of the warm-up routine but also the main exercise during the workout.

The focus is on the triceps, pecs, and deltoids, but it activates practically the entire upper body, even the short head of the biceps brachii, although, at first glance, it seems that the biceps are not engaged.

Push-ups will help you develop muscles, strengthen tendons and ligaments, and improve cardiovascular fitness.

There are dozens of variations and push up alternatives, many of which I will mention in the rest of the article.

Kneeling tricep pushups are an excellent version for many women, especially beginners, to get rid of bat wings.

1. Get in a plank position.
   
2. Place your hands shoulder-width apart, directly under the shoulders (or slightly wider if you find this position uncomfortable).
   
3. Engage your core muscles.
   
4. Slowly lower your body by bending your elbows while keeping your body in a straight line.
   
5. Do not allow the elbows to move away from the body.
   
6. Before you touch the floor, straighten your arms explosively to return to the starting position.

Target: Long, lateral, and medial heads of triceps brachii, core

If you compare the target muscles when doing overhead triceps extensions and push-ups, you will immediately realize that this is an isolation exercise.

The complete focus is on the three heads of the triceps. The overhead triceps extension is one of my favorite triceps exercises because the triceps are maximally stretched during the lower part of the exercise.

This makes it significantly more challenging than the tricep pulldown, where the core doesn't need to work as hard to stabilize you, and the triceps don't go to the greatest length.

There are several variations - you can sit or stand. Also, you can do the exercise with just one or both hands.

1. Stand with feet hip-width apart or sit.
   
2. Grab the dumbbell or pulley.
   
3. Lower the weight behind your head while keeping your upper arms stable.
   
4. Straighten your arms (but don't lock your elbows) to return the weight to the starting position.

Target: Triceps brachii, pectoralis major, pectoralis minor, deltoids, core

If you want to emphasize the triceps muscles and inner chest muscles to prevent sagging breasts, then narrow or close-grip push-up is a great variation.

All the other muscles I mentioned in the regular push-up will still work, but the focus will shift a little.

Close-grip push-ups are excellent for progressing toward the more challenging variations, such as the next one on my list - the diamond push-up.

Strong front deltoids are essential because they tend to tire before the triceps.

So, if they are weak, the anterior delts exhaust too quickly compared to the triceps, which will not get the necessary volume and intensity in that case.

1. Take a push-up position.
   
2. Your feet should be about hip-width apart, and your hands should be narrower than shoulder-width apart.
   
3. Keep your elbows tucked into your torso.
   
4. Tighten your core.
   
5. Lower yourself almost to the floor.
   
6. Forcefully press yourself back up and exhale as you return to the starting position.

Related Article - Push Ups Vs Bench Press

Target: Triceps brachii, biceps brachii, core

Unlike many other exercises on this list, triceps kickbacks won't hurt your wrists. However, the tricep kickback may be taxing on elbows, so be cautious.

Tricep kickbacks hit all three muscle heads very well, and if you want to increase the stimulation, pause when you stretch your arm muscles. That will increase the time under tension.

It's natural to feel the biceps which is constantly working as an antagonist to triceps movements, and that's especially the case with this exercise.

1. Take a dumbbell in each hand.
   
2. Keep your elbows bent.
   
3. Keep your knees slightly bent throughout the exercise.
   
4. Feet can be parallel or in front of each other.
   
5. Hip hinge forward
   
6. From that position, straighten your arms and hold for a second or two.

Target: Pectoralis major, pectoralis minor, triceps brachii, anterior deltoids, forearms

When I first started training, it took me several months to complete a full set of diamond push-ups, and I'm an athlete in my 20s. I am telling you this for two reasons.

The first is to avoid getting demoralized if you can't do this advanced push-up, and the second is to give yourself enough time to get stronger.

By doing regular push-ups, narrow ones, and other variations, you will slowly reach the diamond push-up, which is the most effective and beneficial type of push-up for the triceps and long head of the triceps.

Starting on your knees is another way to achieve the goal of doing diamond push-ups. The number of these push-ups you need to do per set is 20-30% lower than narrow push-ups.

1. In the starting position, your hands should be directly under your chest.
   
2. Make a diamond shape with your hands by joining the index fingers and thumbs.
   
3. Keep your core engaged.
   
4. Lower your chest almost to your hands.
   
5. Do not change the position of the hands.
   
6. Pause for a second.
   
7. Contract triceps hard to return to the starting position but avoid locking your elbows.

Target: Triceps brachii, deltoids, core

Exercise of a terrifying name, but the only thing you can get is terrifyingly beautiful arms.

Although the EZ bar is the most effective type of free weight for this exercise, it may be too heavy for you to start with, even if you don't use weight plates.

I suggest starting with one dumbbell and slowly progressing. Like tricep kickbacks, skull crushers do not burden the wrists, and the elbows are not too exposed, either.

You should take care of your shoulders because if the weight is too heavy, the weight may pull you too far, leading to a shoulder injury.

If you want to increase the weight, try lying skull crushers on the floor - that will limit the range of motion. The incline bench also comes into play to change the angle.

1. Grab a weight of your choice.
   
2. Sit or lie on the bench.
   
3. If you are lying down, engage your glutes to prevent arching of the lumbar spine.
   
4. Keep your shoulders and trunk stable.
   
5. Bring the weight down slightly above the forehead (not on the face)
   
6. Pause for a moment. Explosively push back up without moving your upper arms.

Target: Pectoralis major, pectoralis minor, triceps brachii, deltoids, serratus anterior, latissimus dorsi

Did you know that certain species of lizards do almost identical movements to push-ups to attract females during mating season? In Mexican Spanish, push-ups and lizards are even synonyms.

Whether that's why this variation of push-ups is called iguana or because of the body position, I'm not entirely sure.

What I know for sure is that you will come across this exercise or something very similar under the names - the grasshopper and the Spider-man push-up.

The name is certainly less important, and what is crucial is the effectiveness. Iguana push-up is an advanced exercise.

You must have a strong core, chest, upper arms, and forearms to perform it multiple times.

My biceps tend to burn after Iguana push-ups significantly more than after most other push-up types, so don't be surprised if you feel DOMS in your biceps the day after.[1]

1. You can do it on a straight bar or the floor.
   
2. Put one hand in front of the other.
   
3. Engage your glutes and core.
   
4. One of your legs should remain on the bar or the floor, and the other should be in the air.
   
5. Do push-ups.
   
6. Switch arms and legs after one set.

Target: Triceps brachii, pectoralis major, pectoralis minor, deltoids, core

Women are often reluctant to do any chest press, fearing that they will develop upper body muscles too much.

Many of my colleagues support this thinking and do not include bench presses in their training plans. That's a major mistake.

Don't worry, you won't become Ronnie Coleman because of the bench press, but you will tighten your triceps and breasts. The close-grip bench press is a compound exercise that targets the triceps muscles, chest, and shoulders.

The narrow grip reduces the possibility of a shoulder injury and increases the load on the triceps, which is precisely what is needed in this case.

However, if you have pain or discomfort on your wrists when performing this exercise, try doing close grip bench press alternatives.

1. Place the barbell at the right height and load it according to your fitness level.
   
2. Lie down on the bench.
   
3. Engage your core and glutes.
   
4. Grab the bar with your hands narrower than shoulder-width apart.
   
5. Push your chest forward a bit.
   
6. Lift the barbell off the rack.
   
7. Begin to lower the barbell toward your chest in a controlled manner.
   
8. Before the barbell touches the chest, explosively push back up.

Target: Triceps brachii, deltoids, obliques, core, trapezius, pectoralis major, latissimus dorsi, serratus anterior

The handstand push-up, or the vertical push-up, is a favorite exercise of advanced calisthenics exercisers, but it requires overall strength and stability that many will never achieve.

The triceps are exposed to immense load during handstand push-ups. That's why this exercise is perfect for bodyweight triceps training at home.

Even if you consider yourself strong, you may need help at least to get into the starting position. If you are or were an active gymnast, it will undoubtedly be easier since you know how to do a handstand.[2]

Still, the fact that you can get into the handstand position does not mean that you can do push-ups from that position.

All in all, you should be very careful to prevent injury and take the most out of vertical push-ups.

1. Get into a handstand position with your palms facing forward (or slightly outward if you have wrist mobility issues)
   
2. Push yourself against the wall by contracting your core and glutes.
   
3. Bend your elbows until your head almost touches the floor.
   
4. Push back up to starting position.

Target: Triceps brachii, pectoralis major, pectoralis minor, deltoids

The dumbbell floor press is a highly effective and safe chest/triceps exercise.

Even though you're only going through a half range of motion instead of a full one, the muscle growth and strength improvement are vast.

You will notice how this exercise will affect all other exercises because you will become stronger. Pay attention to the mirror as well; the triceps will become firmer and more muscular.

It's completely safe because the ROM is limited, the back muscles are not under pressure, and you can drop the dumbbells if it gets too hard.

1. Place suitable dumbbells next to the mat. I recommend starting with 5-8 lbs.
   
2. Lie on your back.
   
3. Take a dumbbell in each hand.
   
4. Position your elbows at 45 degrees to your body.
   
5. Arms fully extended to lift the weights.
   
6. Slowly lower the dumbbells until elbows touch the floor (make sure it's simultaneous)

Related Article - Best Dumbbell Chest Exercises Without A Bench

Target: Triceps brachii, pectoralis major, brachioradialis, anterior deltoids, latissimus dorsi

Dips must be essential to every bodyweight workout, whether at home or elsewhere. A bench dip is one of the most convenient dips for a home workout.

A bench or even a chair is enough for you; it is not necessary to have a dip station.

In addition to strengthening the triceps (especially the lateral head and medial head) and chest, the bench dip is perfect for increasing flexibility in the shoulders and wrists while strengthening the core, all at the same time.

It will help beginners to strengthen before moving on to more demanding variations, but the bench dip should not be eliminated from the training plan once you start doing one-arm or weighted dips.

1. Check the stability of the flat bench, chair, or whatever you use at home.
   
2. Put your palms on the bench and keep your legs straight so your heels touch the floor.
   
3. Bend your elbows until they reach 90 degrees.
   
4. Push back up.

Target: Triceps brachii, pectoralis major, brachioradialis, anterior deltoids, latissimus dorsi

Those with a dip station or a 2-in-1 station for dips and pull-ups can also include tricep dips in their workout.

The tricep dip is more difficult than bench dips because there is more stress on the entire upper body, especially on the wrist.

Keep your torso upright when doing tricep dips to maintain focus on the triceps. When using parallel bars and leaning forward, the focus switches to pecs.

1. Hold the bars with both hands.
   
2. Arms extended.
   
3. Brace your core to keep your body in a vertical position.
   
4. Lower your body by bending your elbows.
   
5. Press explosively into the bars to raise back up.

Target: Triceps brachii, anterior deltoids, pectoralis major, latissimus dorsi, quadriceps, core

When you want bigger and stronger triceps - a one-arm dip will help you with that. A demanding exercise for the whole body, not just the triceps, because of the position.

Recent problems with the knee, glutes, and quadriceps are something you should take into consideration.

Once regular dips become child's play for you and you can do numerous reps without feeling upper and lower body fatigue, start doing one-arm triceps dips.

My advice is to put this exercise in the middle of the workout when you are warmed up to avoid injuries, but before you are tired.

1. Put your hands shoulder-width apart on the bench.
   
2. Place your feet on the floor.
   
3. Knees bent at a 90-degree angle.
   
4. The left arm and right leg should be raised in front of you (or vice versa, depending on which arm is dominant)
   
5. Slowly bend your elbow joint to lower your body while keeping the raised arm parallel to the ground.
   
6. Return to the starting position.
   
7. After the set, change the position of the arms and legs - right arm straight, left arm bent.

Related Article - Best Dip Bar Exercises For Bigger Arms

Target: Triceps brachii, anterior deltoids, pectoralis major

Generally speaking, bodyweight exercises are mainly compound and rarely isolation exercises.

A reverse triceps dip is perhaps the best isolation exercise for the triceps, at least as far as bodyweight exercises can be isolated, because other muscles must always be involved.

You can set triceps on fire with reverse dips, but you need to do a lot of reps and sets. The ideal rep range is 15-30, and go for 3-6 sets for the best stimulation and pump.

1. Lie on your stomach.
   
2. Put your hands next to your shoulders (wider than shoulder-width apart) and extend your legs.
   
3. The tops of your feet should be on the floor.
   
4. Push your upper body upwards until your chest is completely upright and your spine extended.
   
5. Keep your elbows close to your body, and don't move your legs.
   
6. Press back up when your upper arms are parallel to the floor and your elbows are at 90 degrees.

Target: Triceps brachii, pectoralis major, brachioradialis, anterior deltoids, latissimus dorsi

Feet-elevated bench dip is more challenging than a regular bench dip and easier than a one-arm dip.

Since you lift your legs in this exercise instead of keeping them on the ground, the load on the triceps, shoulders, and chest increases, and stability decreases.

Another advantage of the feet-elevated dip is the range of motion. I believe it is of utmost importance to go through the entire ROM.

This exercise allows you to do that. It is equally essential for muscles, joints, tendons, and ligaments.

1. Put two benches at an appropriate distance.
   
2. Place your hands on one bench and your feet(heels) on the opposite bench.
   
3. Start lowering your body almost until your butt touches the floor.
   
4. Push through the palms forcefully.

Target: Triceps brachii, pectoralis major, pectoralis minor, forearms, anterior deltoids, latissimus dorsi

I am a big fan of weighted calisthenics.[3] Over time, many bodyweight exercises will become too easy for you.

Then it's time to add additional weight and thus make the movement more difficult, triggering muscle adaptation to new demands.

Dips, pull-ups, and push-ups are three exercises where adding weights will be necessary at one point.

This is especially true for dips and push-ups, while pull-ups can remain very demanding even after a long period of time for people with long arms.

You can use a weighted vest or regular weight plates for a weighted bench dip. If you dip at a dip station, you can also consider a dip belt, although the vest is definitely more comfortable.

1. Get in the same position as for a regular bench dip.
   
2. Lower your body in a controlled manner.
   
3. Push through the palms back to the starting position.

Target: Triceps brachii, deltoids, hamstrings, core, pectoralis major

The angle at which the pike pushup has to be done is entirely different compared to most push-up variations.

In my opinion, this is the push-up type that engages the chest the least of all; therefore, most of the load goes to the shoulders and triceps.

If you've tried yoga, you'll immediately recognize the similarities between the pike push-up and Downward Dog Pose.

This is one of the great exercises for strengthening the upper body and for coordination, flexibility, and balance. It is also beneficial for your legs, especially the hamstrings.

Like any compound exercise, it positively affects the cardiovascular system and helps you lose weight. If you have low blood pressure, keep in mind that you may feel dizzy during exercise.

1. Get down in a push-up position.
   
2. Your hands should be slightly wider than shoulder-width apart.
   
3. Raise your hips to make your body form an inverted V shape, and lean forward a bit.
   
4. Bend your elbows to lower the top of your head.
   
5. Just before the head makes contact with the floor, forcefully push your body back up.

Target: Core, obliques, triceps brachii, pectoralis major, pectoralis minor, glutes, biceps brachii, deltoids

Plank to push-up is undoubtedly not an exercise that will make all the fat stored on your triceps disappear.

Instead, you do this exercise to make you strong overall, translating into better results in other exercises.

Up and down plank or plank to push-up will hit almost the entire body. You will feel the complete upper body, with a particular focus on the core but also a significant part of the lower body.

The alternation between a forearm plank position and a high plank position will positively affect your cardiovascular system because the heart and lungs will have to work harder.

1. Start in a standard plank position on your forearms.
   
2. Brace your core, quads, and glutes to prevent hips from sagging and lower back from arching.
   
3. Place one hand on the floor, then the other to reach the top position (high plank or push-up position)
   
4. Return to low plank and repeat.

Target: Triceps brachii, deltoids, core, pectoralis major, biceps brachii, brachioradialis

The Sphinx Push-up is a fancy name for tricep extension push-up.

Bodyweight tricep extensions are an intermediate-level exercise that primarily targets your triceps, shoulders, and chest, with a higher level of biceps activation than most other bodyweight triceps exercises.

The disadvantage of the Sphinx Push-up is the limited range of motion.

The triceps certainly does not go through the entire range of motion between the two endpoints - elbows on the floor and straight arms.

By saying this, I do not want to imply that bodyweight tricep extension is not a good exercise; on the contrary.

I like to finish the workout with it and stimulate the triceps even more. Let the negative portion last for at least 2 to 3 seconds for maximum effectiveness.

1. Get on all fours.
   
2. Tighten your core.
   
3. Raise in a classic push-up position with hands slightly shoulder-width apart.
   
4. Instead of bending your elbows outward, bend them down until your elbows and forearms are on the floor.
   
5. Extend your elbows to return to the starting position.

Target: Triceps brachii, anterior deltoids, pecs, serratus anterior

When my client cannot do a standard push-up due to an injury or current fitness level, standing wall push-ups is the exercise from which we will start bodyweight training.

A standing wall triceps push-up may look easy, but it actually recruits the same muscle groups as a regular push-up, and the intensity is good.

After a few weeks, this exercise will help you do more challenging versions. It is not only about strength but also about improving form.

1. Stand at approximately arm's length from a wall.
   
2. Extend your arms and place your palms on the wall, shoulder-width apart.
   
3. Bend your elbows until they are at 90 degrees.
   
4. Push back against the wall.

Target: Pectoralis major, pectoralis minor, triceps brachii, deltoids, biceps brachii, core, lats

Dive Bomber is also known as Hindu push-up, but these are practically the same exercises.

You must have a strong, mobile, and flexible spine, hips, and shoulders to do the exercise correctly. If I had to choose only one bodyweight triceps exercise to do, this one would be among the top 5 candidates.

Although several exercises mentioned above strengthen the triceps even better, the Dive Bomber is a fantastic example of full-body movement.

1. Place your hands shoulder-width apart and your feet hip-width apart. Push your hips high to look like an inverted V (downward dog position for those familiar with yoga)
   
2. Brace your core and glutes.
   
3. Keep both the upper and lower body in a straight line.
   
4. You should be on your toes.
   
5. Start doing push-ups, like Pike push-ups, but when you reach the floor, curve your back and extend your arms.
   
6. Continue with the head and chest in an upward direction.
   
7. Keep your scapula (shoulder blades) tucked.
   
8. Return to starting position.

Related Article - Transverse Abdominis Exercises

Target: Triceps brachii, pectoralis major, pectoralis minor, deltoids, serratus anterior, latissimus dorsi, core

The most popular push-up variation is the feet-elevated or simple decline push-up.

Unlike the incline push-up, which mainly hits the sternocostal head, in this position with elevated legs, you work more on the upper portion of the pectoralis major (clavicular head), anterior deltoids, and triceps.

You can make decline push-ups harder in the same ways as regular push-ups: one-leg and one-arm variations, as well as using a medicine or stability ball.

You can also use a dumbbell and do a row from the lower part of the exercise, although it is not a bodyweight exercise in that case.

1. Put your feet on the bench and your hands on the floor.
   
2. Bend your elbows and lower your chest almost to the floor.
   
3. Maintain a neutral neck.
   
4. Explosively return to the starting position.

Target: Triceps brachii, core, anterior deltoids, biceps brachii

TRX suspension training kit is something that every home gym should have.

This multifunctional kit will help you do a wide variety of exercises at home, making the best tricep workouts for women more fun and effective.

TRX triceps extension gives a similar feeling as rope pushdown, one of the most effective machine triceps exercises, but TRX uses only your body weight.

The level of this exercise is intermediate to advanced because strong tricep muscles are not enough. Your core must also follow.

If you don't have a TRX suspension trainer, check out our guide on best TRX alternatives.

1. Attach the TRX to a solid anchor point above your head.
   
2. Face away from the anchor point.
   
3. Take the handles.
   
4. Engage your core.
   
5. Take a few steps to straighten the TRX cables.
   
6. Spread your legs hip-width apart.
   
7. Extend arms overhead and bend elbows at 90 degrees.
   
8. Elbows must not flare out throughout the movement.
   
9. Keep your body in a straight line.
   
10. Extend your arms at the elbows to move your body away.
    
11. Return to starting position in a controlled manner.

Target: Triceps brachii, pectoralis major, pectoralis minor, core, deltoids, serratus anterior, latissimus dorsi

I told you that you could take advantage of TRX in many ways, and this is another one. The TRX push-up is a strenuous exercise.

Try it only if you are ready; otherwise, shoulder strain is quite possible.

One of the main advantages of the TRX push-up is that you can progress, which is a major problem with many bodyweight exercises.

Extend the length of the suspension trainer, and you will make the exercise harder. Also, you can get more range of motion, which is another plus.

1. Grab the handles with an overhand grip, hands approximately shoulder-width apart.
   
2. Move until your arms are vertical.
   
3. Brace your core.
   
4. Lower yourself down as far as shoulder mobility allows.
   
5. Push yourself back to the starting position.

Target: Pectoralis major, pectoralis minor, deltoids, triceps brachii, core, obliques, biceps brachii, hip flexors

The L-sit is often associated with gymnasts and circuses because it was initially an acrobatic body position before it became a popular core and triceps exercise.

What I like most about the L-sit is the strength and stability of the whole body that you get and can transfer to other exercises.

Ring L-sit is certainly the most advanced variation, but no L-sit is easy, whether you use the floor, parallel bars, or chairs.

I noticed that more and more coaches classify it as planks. The plank is a great exercise, and this can remind us of the upright plank position, but the L-sit is way more complex.

1. Put your palms flat on the floor right next to your pelvis (considering that you are performing the L-sit on the floor)
   
2. Lock your elbows to lift your body off the ground.
   
3. Engage your core, glutes, quads, and hip flexors to maintain straight legs.
   
4. Hold for 30+ seconds.