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Womens’ Triceps Workout (4 MOVES FOR PERFECT ARMS!!)


Hey, guys! I’m trainer Amy Jo with ATHLEANXX for Women,
and today we’re going to do a workout to tone up the back of the arms; the tricep. Let’s do it! So our first exercise is called a skull crusher. You’re going to need a bench and a dumbbell. You’re going to lay all the way back. You can use two dumbbells as well, or even
a barbell. This one, you’re holding it right above your
head, and I’m bending at my elbow, and extending. Squeezing the tricep at the top. You see how only my forearm is moving? That’s called perfect form. So we’re going to get 10 here. None of this. Don’t swing back like this, okay? Extend. Hinge on the door. Five more. Five, four, three. Two more. Squeeze all the way up. Last one. And one. So this allows us to go right into a narrow
press right here. So we’re going to do 10 of these. Elbows brush the ribs, and then you’re flexing
the triceps at the top. Here we go. We’re going to do 12 of these. 11, 10. Flex at the top. Nine, eight, seven, six, five. Press through. Four. All the way up. Three. Two more. Two. One more. Last one. Squeeze. One. Awesome. Now we’re going to focus on arm only. So now you’re going to take it a little bit
lower and you’re going to press to the center of your body. So come down, 10 on here. Nine. Then we’ll switch arms. Eight. Seven. Focus on the tricep. Six. Flex it at the top. Five, four, three. Two more. Two. Last one. Good. You’ve got to lift weights to sculpt them. Other side, coming down, brushing the ribs,
and press to the midline of the body. Nine. Flex hard. Eight. Press all the way up. Seven, six, five, four, three. Awesome. Two more. Two. Make it count. Push. One. Great job. So if you have a little bit lighter weight
and you can continue to 15, go ahead and do that. You want to feel failure in that muscle group. Okay, so our very last exercise is right off
the edge of the bench, or you can use a countertop, you’re couch, a chair; right off the side
here. You want to position your hands so they’re
on the outer parts, rather than facing forward. Right here, okay? So this is going to target the back of the
arm. Okay? Narrow push. Ready? Here we go. 10. All the way up. Flex hard. Nine. Keep that body straight. Eight, seven, six, five, four, three. Last one. Great job. So that was one round of four, great exercises
for the back of your arm. Complete that, maybe, two, or three more rounds
and I’m telling you, you’re going to sculpt those triceps. You’re going to love them, you’re going to
love how you feel and look in tank tops, and they’re going to be sore tomorrow. So you know you did something awesome. Leave us a thumbs up, comment below, show
us some new tricep pictures. We love to see the inspiration that you guys
are out there spreading. Thanks for joining me. I’m trainer Amy Jo, we’ll see you next time.

Reynold King

30 Replies to “Womens’ Triceps Workout (4 MOVES FOR PERFECT ARMS!!)”

  1. I've been doing an upper body routine which has given some favorable results, but I;m still not overly pleased my triceps….so I included these moves in my workout today. SMASH!! You aren't kidding when you wrote about them 'laser-targeting' that area. I'm HOOKED 🙂 What I like most about these is that they are simple, and you can go from one to the next with ease. Please note, Ladies, that by 'simple' I do NOT mean 'easy'. My triceps are burning, and I will absolutely feel it tomorrow….which is exactly what I want. Thanks, Amie Joe.

  2. oohh m so in love with your body.. i wanna have one same as yours….can i know ur name to follow u on insta or fb?

  3. I don't know what I'm doing wrong but I did these exercises (along with other tricep workouts) and it's really my biceps and shoulders that are sore now. wth am i doing wrong?

  4. I notice you are locking out your elbow (or at least it looks that way). I thought that was a no-no since it can hurt your joint.

  5. You're awesome..would like to see more exercises with out having Gym & equipment…@ home😍keep up the great job..😄

  6. love it. is there one for biceps as well. My body seems to really respond to this style of training. Most of my fitness is rebounding. which really works. I need more upper body splits in this type of training. Pretty please.. Deana

  7. looking at your programs. I have tried a few of your workouts on you tube. i am 54 and do plenty of rebounding , strength training etc. Never get the proper results. Planks, burpees etc. i can modify . Not because i cannot do then but because by right should has alot of wear and strain. Do you have a program to modify. I want all the bonuses of your program without the pain and strain in my shoulder. Thanks alot . Deana from Ontario canada

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