Triceps Exercises For Women - Banish Bingo Wings

If you’re a woman interested in which triceps exercises will help you banish bingo wings, look no further, you’re about to get a fast track plan to build stronger triceps. Better yet, you will be able to see early signs that this is working within a matter of weeks.

The only thing standing between you and banished bingo wings is a good triceps workout. It’s not even that complicated, it is simply a matter of repeating the right exercises and continuing to load them with as much weight as you can safely manage.

How will you know it’s working so quickly? You will become physically stronger. I can’t stress this enough to women who struggle with consistency when they think they can’t see physical results fast enough...

You’re looking in the wrong places. Focus on physical strength and the rest will fall into place.

Trust this process, it cannot fail you. Resistance and repetition is all you need.

Triceps Exercises For Women - Banish Bingo Wings Contents

How To Build Your Triceps

Triceps Exercises For Women

More Exercises To Sculpt Your Arms

Back, Shoulders, and Triceps Workouts

The Fat Loss Formula

How To Build Your Triceps

I already gave you the winning formula above, building any muscle group is simply a matter of resistance and repetition. Your triceps are no exception.

Ladies, honestly, do not underestimate the power of picking up a weight that you’re struggling with. That struggle is the EXACT THING you need to build muscle.

For safety, always be sure that you are struggling with your muscles and not your joints, if you feel the struggle anywhere that is not the target muscle, you have a form issue. Address that with a lighter weight before you proceed to add weight.

Now, repeat after me:

The only thing I need, to build ANY muscle group, is RESISTANCE and REPETITION.

I know, it’s boring, doing the same thing over and over. But welcome to being a lady who lifts. It’s nothing fancy, just good, honest, hard work.

So, back to our favourite triceps exercises for women, we have selected some of our favourites below…

Triceps Exercises For Women

Close Grip Bench Press

The bench press itself is a power move, so we’re going to start with this variation which turns it into a power triceps move.

This move is powerful simply because it is performed on the bench press. That means there is no end to your ability to load this exercise.

Start with the bar alone (a lighter fixed barbell if 45lbs/20kg’s is too heavy). However, you should aim to work your way up to the bench.

If you’re thinking; ‘but the bench press is a chest exercise’, you’re absolutely right. But when you grip the bar with a close grip, you shift more of that weight onto your triceps. As a result; you now have a triceps exercise that you can continue to load for ongoing results.

Skull Crusher

Next, the skull crusher; this is similar to the more commonly known triceps extension.

These can be done lying flat on a bench, or standing. The bench version will support better isolation and arguably faster results.

Triceps Dips

And now probably the most common triceps exercise; triceps dips.

Now, true to Lipstick Lifters form; we’re going to encourage you to make these more difficult by adding extra weight for bonus gains.

How you load will depend on your level. See a brief summary for each level below:

Beginner – Start by simply dipping on a bench with bended knees and feet placed firmly on the ground.

Intermediate – To advance this move; dip on a bench with fully extended legs and your weight balanced on your heels only.

Advanced – And to further advance; perform the exercise as above, but this time with a weight plate resting on your lap.

Pro – Finally, to go pro you can prop your feet up on a second bench, and dip between the two. Add a weight plate on your lap for bonus gains.

Triceps Rope Pulldown

Moving onto another excellent triceps exercise that can easily be loaded. The triceps rope pulldown is performed on a cable station with a rope attachment.

In short; you just take the rope ends and simply pull down as demonstrated in the video below:

Dumbbell Shoulder Press

This next exercise is technically a shoulder exercise; but with that said, you should know that the dumbbell shoulder press can and absolutely should also be used as a triceps exercise too.

Single Arm Tricep Pulldown

Finally, we have another triceps exercise to perform at the cable station. To perform this exercise; simply grip the cable and pull the weight down, close to your body, in a clean and controlled manner. And again, it is easily loaded for continued gains.

More Exercises To Sculpt Your Arms

Beyond your biceps, you may be interested to learn some new arm exercises that you can add to your routine. Check out more arm exercise here >>>

Back, Shoulders, and Triceps Workouts

Lipstick Lifters Back, Shoulders, and Triceps Workout Plans designed exclusively for women. Our goal is to help you sculpt and strengthen these muscle groups efficiently, ensuring you achieve the results you desire. By combining compound and isolation exercises, our plans offer a comprehensive approach to enhancing, strengthening and defining your back, shoulders and triceps.

Learn more about this workout category here >>>

The Fat Loss Formula

A 6-9 month cycle that teaches you everything you need to know about how to combine weightlifting with cardio and a healthy eating plan for sustainable results. It's easier than you think, and this is a formula that you can keep forever. It provides a workout plan, but it works with any plan, because fat loss is an entire process that you're about to learn.

Learn more about the fat loss formula here >>>

This article was originally written in 2019 and has been updated with new information in November 2024