Tricep Exercises for Women Without Weights: You Don´t Need More
When we talk about tricep exercises for women without weights we need to know that we really don´t a too complicated workout routine. I am doing calisthenics since five years and I can promise you that with this four exercises you work out your triceps very effectively.
The first and most common triceps exercise, especially when you are starting with calisthenics and bodyweight exercises is…..
If you want, you can do a little warm up using the jumping rope or do some sprints.
Bench dips is a complete training, it is not complicated and you can do it everywhere you want. At home, you can use a chair, or the edge of your bed, or the stairs, be creative and you will find the right spot to do them. In the video, I am working out at a park on the beach and I am using a bench, but I also do them on a wall, or on a low bar.
It is important that your hands are not too widespread , to avoid to much pressure and tension on your shoulder joints, keep them more or less shoulder wide.
The second thing which you should keep in mind is that you are pushing with your arms and the rest of your body is stabilized. Contract your core, your booty and try to keep your legs straight, if it’s too difficult at this point in time, flex your knees a little. This exercise is one of my favorites as it also develops your core, your shoulders, your forearms and your legs and booty if you contract them. In the video, I am doing a little demonstration of how to do them correctly. You can adjust the speed and the sets and repetitions to your own level.
Diamond Push Ups:
Diamond push ups are a variety of normal push-ups. The difference is that your hands are close together on the floor. This position engages much more your triceps and this is what you are searching for. They are harder than normal push-ups because your chest muscles are not involved as much as with normal push ups, in addition to that you need to have much more balance which engages your core and your legs. If they are too hard at the beginning you can do them inclined on a bench, a chair, or do normal push-ups which will work your triceps also perfectly.
The triceps extensions is another exercise which is very useful. As you can see in the video I am doing it on a bar, you can do it also on a bench or on a wall. Be careful as this one becomes harder the lower you get. Start doing it from a higher position at the beginning as this exercise focuses a lot on your triceps core muscles. The bar should aim more or less the height of your head when you are going down. Adjust the rhythm to you own pace and don´t forget to inhale whilst going down and exhale while pushing up.
The dips are an exercise which I do a lot for building my triceps. You can do them between two chairs, on the parallel bars, or even with gymnastic rings.
You need to be able to lift your whole body weight when doing them. This exercise is one of the best for your triceps you will notice the difference in a couple of weeks. They will be stronger, harder, and will have a much better shape. With this exercise, you not only work your arms but also your abs, your shoulders, and your legs when you do it right.
These four exercises are definitely very powerful to build your triceps. You should do this workout in a circle. That means that you do 10 repetitions of each and start again from the beginning with the first one. You can increase the number of the repetitions, the number of the circles, and also do less rest. Between the sets, you can have a rest of 10 to 20 seconds and between the circles about one minute.
If you do this workout fast and with nearly no rest it becomes a HIIT.
Do this workout about three times a week, combining it with some cardio workout like running, swimming, or rowing.
Keep in mind that you need to follow a healthy nutrition in combination with your workout routine to achieve results. Only working out or only dieting won´t be as much as effective as doing both. Also, remember that you should focus on losing fat for every body part and not only the triceps or the booty. Our body can´t burn fat in only one
Our body can´t burn fat in only one spot if it is losing fat it does it everywhere. You need to have a balanced and healthy lifestyle working out a minimum three times a week and follow a nutrition plan from Monday till Friday.
Also, remember that you should focus on losing fat for every body part and not only the triceps or the booty. Our body can´t burn fat in only one spot if it is losing fat it does it everywhere. You need to have a balanced and healthy lifestyle working out a minimum three times a week and follow a nutrition plan from Monday till Friday.
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This is all for now, I hope that you enjoyed reading this and that the videos helped you to know how to do the exercises correctly for this triceps exercises for women without weights. If you have any questions, leave a comment below and I will get back to you as soon as I can.
Talk to you soon,