Triceps push-ups from the floor. Types of push-ups + technique with video

It's time to get serious about toning your arm muscles, because T-shirt and swimsuit season is just around the corner.

If you have flabby arms and want to tone them up, triceps exercises are an absolute must! As well as exercises for biceps, but more on them a little later. Today we'll talk about the best triceps exercises to add definition and tone to this muscle.

The Best Triceps Exercises for Women

Whether you work out at home or at the gym, there are many triceps exercises for women to choose from. You can use various tools, additional weights, exercise machines, or just your body weight.

The best triceps exercises are those that will target this muscle group as isolated as possible.

Basic tips:

Before starting your workout, warm up your arm muscles well in a warm-up for at least 5 minutes.
Stretch your muscles after each approach. Stretching will not make your muscles bigger in the long run, but it will make your muscles stronger. This will also make the triceps more effective and less likely to cause saggy skin if you lose muscle later on.
Concentrate on doing the arm exercises slowly . Using light weights and performing movements quickly does not fully engage the working muscle, while slow movements create resistance and force your muscles to work.
Gradually increase the load over a period of time as you become stronger and fitter. Increase to a comfortable level and don't be afraid to reduce the load if you feel like you're struggling.
If you cannot complete the recommended number of repetitions of an exercise, perform as many repetitions as you can. If you find that you can easily do the maximum number of repetitions, you need to increase the weight, not the number of repetitions.
The rest period between each approach should be about 30 seconds , between exercises 1-2 minutes .

Training results

Specific results for pumping triceps depend on the individual characteristics of the body. Some girls train for a couple of months using the first complex, get a certain positive result and move on to more complex training. Others cannot master easy exercises for a longer time. These parameters are determined at the genetic level. The amount of subcutaneous fat is also of great importance. Usually, girls with extra pounds need at least two months to get their triceps in order. For those who are not overweight, 4-5 weeks are enough to form ideal hands. But if you want to achieve a truly impressive result, then you need to train for 3 months or more. With each workout, your arms will become more attractive and slimmer. We hope that our exercises and complexes will help you take care of the condition of your hands and give them a toned, athletic, harmonious shape. We wish you good luck in this endeavor!

Triceps exercises for women with dumbbells

These triceps exercises can be done both in the gym and at home. Prepare dumbbells, a bench or chairs, and a notepad to record your results.

Triceps exercises “Arm straightening”

Starting position:

Grab a dumbbell (adjust the weight depending on your level) with your right hand. Place your left knee and hand on a horizontal bench (or two chairs pushed together). Place your torso parallel to the floor (or almost parallel), bring your shoulder blades together, activate your abs.

Performance:

Keep your dumbbell arm bent at 90 degrees. Unbend slowly. The elbow is locked in place.
When the movement is fully extended, the arm should be almost straight, but to avoid overload, do not fully extend the elbow.
Try to focus all the tension on the triceps, and slowly return the dumbbell back to the starting position, this will be one time.

CORRECT BREATHING: Inhale when the dumbbell goes down and exhale while raising the dumbbell up.

Repeat 12 times on each arm to complete the first set. Do 3 sets.

Triceps exercises “Two-arm straightening”

Starting position:

Stand up straight or sit on the edge of a bench, chair, or exercise ball.

If you find it difficult to keep your back straight while standing, step one foot back - this usually helps maintain an even position.

Performance:

Hold a dumbbell with both hands and lift it above your head.
Then slowly lower it, bending your elbows, down to the maximum position, and lift it back up. Keep your shoulders stationary.

CORRECT BREATHING: Inhale as you lower the dumbbells and exhale as you lift them up.

Do 2-3 sets of 8-12 repetitions. Adjust the weight as needed; since you're using both hands for this exercise, choose a heavier dumbbell weight than the previous triceps exercise.

Tip: You can also do a similar exercise with one arm, which is more challenging but allows you to focus more on the movement and isolate the triceps more.

A set of exercises at home

Since the triceps is responsible for pressing movements and for extending the arm at the elbow joint, the most important and basic exercise will be push-ups.

Knee push-ups

Since the muscles of the upper shoulder girdle are quite weak in most girls, it is better to start with push-ups from the knees.

Starting position: lying on the floor. Arms are straightened, shoulder-width apart or slightly narrower, resting on the floor. Legs bent at the knees, knees resting on the floor, shins held above the floor.
By bending your arms at the elbow joints, you need to touch the floor with your chest, but do not lie down completely on the floor. Then return to the starting position as slowly and under control as possible. Throughout the entire movement, you should try to move your elbows back, close to the body, and not to the sides.

When you can do 20 or more push-ups, you should move on to more complex movements.

Push-ups with a shoulder-width grip

Starting position: lying down, resting on your toes and palms. Hand position: palms are strictly under the shoulder joints. When bending your arms at the elbows, the shoulder should touch the body, do not spread the elbows to the sides, and do not place the arms wider than the shoulders.

Not every girl will be able to reach this stage, but every one who reaches the zone begins to confidently turn into the envy of her weaker friends. However, we will not stop there: 20 or more repetitions in several approaches are a reason to move to a higher level.

Close grip push-ups

Starting position: lying down, resting your feet on your toes. Hand position: palms are narrower than shoulder width, ideally the fingers of one hand cover the fingers of the other. At the initial stages of mastering this version of push-ups, the elbows may diverge to the sides, however, our task is to press them as close to the body as possible, so you will get the maximum benefit from this movement.

Let's go back to the beginning of our program. What should those girls do who are at the very beginning of a complex of training to strengthen the triceps? Doing push-ups alone is boring, although useful. Is it possible to diversify your home workouts? How to pump up a girl’s triceps at home with something else?

Push-ups between chairs

This exercise is quite simple; in addition to the triceps, it also works well and stretches the chest. Perfect even for beginners.

You need to take two chairs or two stools of approximately equal height. We place them at a distance of 40-50 centimeters (slightly wider than shoulder width).

The starting position is between two stools. Legs are straightened, toes rest on the floor. The arms are straightened at the elbow joints, the body weight rests on the palms, and part of the weight is taken by the legs, which makes the exercise easier.
We bend our arms at the elbow joints as far as possible. You need to strive for an angle of 90 degrees, but if you don’t feel the strength, it’s okay, bend your elbows as much as you can, most importantly, try to do it quite smoothly. There is no need to go lower if you feel pain, the exercise should be comfortable for the joints. Also try to move your elbows more back than to the sides.
Extend your arms by extending your elbows.

Triceps chair push-ups

How else can you pump up a girl’s triceps at home? An option for a more accentuated effect on the triceps brachii muscle would be reverse push-ups from one chair, sofa or any other solid support that rises 50-60 centimeters above the floor.

We sit on the edge of this support. We place our hands shoulder-width apart. We straighten our legs and place them on our heels. We transfer the body weight to our hands, move the pelvis forward so that it is above the floor.
By bending your elbows, lower your pelvis to the floor. The important thing is that you should only lightly touch the floor with your buttocks, and not flop onto the floor and lift yourself up.

© Schum — stock.adobe.com
Another important point: the elbows should not move apart, but “look” strictly back from the body.
This triceps exercise for girls can be considered as basic; with the help of push-ups and the described movement, you can solve the question of how to pump up a girl’s triceps.

Horizontal triceps push-ups

They are the hardest triceps exercise for women with their own weight. In fact, this is an analogue of the French bench press with a barbell at home.

To perform this movement, we will need some kind of chair or stool, which we will rest against the wall, thereby ensuring complete immobility. At arm's length, we take a lying position, with our hands grasping the edge of the chair, which we have “stabilized” in advance.

With a controlled movement, we bend our elbows, as if diving under a chair, the movement is as smooth and controlled as possible. If you feel like you're falling face down on the floor, fall on your knees, you'd rather break them than your face. By straightening the arms at the elbows, we return to the starting position.

This exercise is highly not recommended at the initial stage of training. The exception is the option performed with emphasis on the knees, similar to push-ups.

This video will help girls learn how to do push-ups and perform triceps exercises correctly at home:

Bodyweight triceps exercises

We continue to do triceps exercises at home.

Triceps exercises “Push-ups”

Starting position:

Place your hands on the edge of the bench so that your thumbs and forefingers form a diamond shape. Extend your legs straight behind you, toes touching the ground.

Performance:

Tighten your abs to remove excess stress from your lower back.
Keep your upper body straight, bend your arms, and touch your chest to the bench.
Straighten your arms to return to the starting position.

CORRECT BREATHING: During push-ups, inhale down, exhale up when you rise.

Do 3 sets of 12 reps.

Simplify: Beginners can start with their knees on the floor.

Recommendations

During push-ups, your gaze should be directed forward. If you look down, your back involuntarily rounds.
Work through the full range of motion. But you don’t have to lie down on the floor, this will take the pressure off your triceps.
Do not spread your elbows to the side, this will prevent strong activation of the pectoral muscles (does not apply to diamond push-ups)
If you can perform more than 20 push-ups in 4 sets, then you should complicate the technique. This can be done in several ways: place your feet on a hill, or place the barbell plate on your back.
Perform the movement using only the triceps.
At the top point, do not straighten your back; this will engage the pectoral muscles.
Alternate all the options, this will help work out all three triceps bundles.

I suggest you watch a video about types of push-ups. It lasts only 6.50 and will help you understand in more detail how to pump up your triceps using this exercise:

From everything written above, we can conclude: push-ups are an excellent exercise for beginner athletes. It will help develop the initial muscle mass and create a neuromuscular connection between the brain and the triceps. This will help in the future when performing more complex exercises.

Good luck to everyone in your training!

How to properly pump triceps for a woman: video

Tags: exercises

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Reverse push-ups

Hands rest on the edge of the chair. The person has his back to him. The limbs are located as close to the body as possible. The legs are bent at the knees.
The arms are bent at the elbow, the body is slowly lowered down.
The arms are straightened, raising the body to the starting position.
Do 10 repetitions in 3 sets. It is important not to put all your weight on your feet.

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