Best Triceps exercises for women without using weights
This article focuses on triceps exercises for women without using weights because not all of us have a dumbbell at home. Women tend to have busy lifestyles so it’s difficult for most of them to include working out at a gym into their daily routine.
When it comes to gaining weight most of us would first think about the bulge of fat around our waist and stomach. Fact is, weight gain does not only occur around the waist and stomach but affects our entire body; including the triceps muscles. Fat causes the triceps muscle to sag.
Below are a few triceps exercises that women can do at home without using weights.
Push-ups: this exercise is mainly used to target the chest muscles but the triceps acts as a supporting secondary muscle, which is stimulated in the process of doing push-ups. Push-ups can be done in various ways and levels of difficulties such as elevating your upper body or elevating your feet or at a leveled position. These variations target different parts of the chest muscles as well as different areas of the triceps muscles. To target your triceps more effectively you should place your hands closer together when doing push-ups. This type of push- ups is also known as close grip push-ups and it is tougher to perform then regular push-ups. When close grip push-up is done properly it can stimulate the triceps muscles more effectively. The correct way to do this is to make sure your body is in a straight position and be sure to maintain even timing between each repetition.
Triceps Push-ups video tutorial
If you are just starting out you might find it difficult to do a lot or even do any at all. One simple way of doing push-ups is to use your knees instead of the tips of your toes; this will however reduce the effectiveness of the exercise. Beginners can start off with 10 repetitions, 3 sets at 5 minutes intervals, 3 times per week; you can then increase your repetitions and sets progressively as you become more fit.
Triceps Dips video tutorial
Another great triceps exercise for women without the use of weights is triceps dips. This exercise is simpler to perform than push-ups. It can be done by sitting on the floor, extending both arms behind your back, place your palms on the edge of a table or a chair, with palms facing away from you and both legs close together resting on the floor. Next you should raise your butt off the floor with heels touching the ground and elbows bent at a 90 degree angle. The heels on the floor and your hand should both be used to support your weight. Use your triceps to push yourself up until your hands are almost straight, and then slowly lower yourself by bending your elbows. Repeat this as many times as you can. For beginners I would recommend doing 10 to 15 repetitions, 3 sets at 5 minutes intervals, 3 times per week and again you should also increase your repetitions and sets progressively as you become fitter.
Upward-Facing Dog and Downward-Facing Dog
Upward facing dog also known as Urdhva Mukha Svanasana and downward- facing dog also known as Adho Mukha Svanasana are yoga poses from the traditional sun salutation sequence. These exercises can also be considered as tricep exercises for women without the use of weights.
How to perform Upward-Facing Dog and Downward-Facing Dog
Start off by lying on your stomach, legs stretched out straight behind of you and the top of your feet facing down. Next place your hands on the floor beside your lower ribcage, with fingers widely spread, and forearms in vertical position while slightly lifting your knees and thighs. Inhale, and then press your upper body evenly away from the floor by straightening your elbows, with legs raised a few inches above the floor. Hold this position for about 15 to 30 seconds while breathing normally.
Inhale once more, move your hips upward with your hands pressing the floor , release your heals back on to the floor while pressing your thighs back to finish off in a downward facing dog position. Again hold this position for about 15 to 30 seconds.
Upward-Facing Dog and Downward-Facing Dog Video tutorial