I get asked a lot of questions from women about how they can improve their triceps.
If you want to “tone” and “tighten” that area here are a few things you need to change to get better results in your tricep training.
1. You Train Them Too Light
Don’t be afraid to lift some heavier weights with your tricep training, and your overall training. You won’t get big and bulky, I promise you won’t get arms like Arnold by going from a 5 lb dumbell to a 15 lb dumbell :).
Grab something heavier and stop doing so many reps. Don’t be afraid of doing 5 sets of 5, or 5 sets of 8 instead of always using light weight chasing after the burn or that tight feeling.
2. You Do Too Many Isolation Movements
Kick backs and push downs are done by women everywhere who want to “tone” and “tighten” their triceps. These exercises are ok, but if you want results make compound exercises the first pick for your tricep training and then finish with isolation exercises.
3. You Are Doing Too Many Reps
I see this all the time with women. They do 15-20 reps or more with tricep exercises chasing the burn and that tight feeling. While it’s ok to train once in a while light, if you want results lifting heavier with with lower reps will give you much better results
Instead of doing so many tricep push downs and kick backs focus on compound movements that allow you to use heavy weight first and exercises that work the body in full more so than always isolating the triceps.
While push downs and kick backs are ok, they should be secondary to the basic compound lifts that target the triceps.
Some great tricep exercises are:
- Close Grip Bench Press
- Dips (Use a band if necessary to help)
- French Press
Make sure to base your training around the compound movements first. As well don’t do 15+ reps. Focus on more 5-8 and even 8-12 rep training schemes. Don’t always be chasing the burn.
No one got results with a pink dumbell so don’t be afraid to use a barbell and some dumbells and lift some heavy weights to get bet results.
Rob King is a Competitive PowerLifter, Coach and Writer.