tricep strength training for women
Replies
-
I rather have an injury doing a dumbell press, or a leg press, than having a few hundred pounds crashing down on my chest breaking my sternum or my back. See my point?
This one almost slipped by me.
No I'm afraid I don't see your point.
You can bench a few hundred pounds? Is that your squat? If not why are you worried about hypotheticals that wouldn't happen to you?
Why would a person who is a practiced, accomplished lifter (you'd have to be to be benching or squatting 300+ lbs) be lifting something their body can't handle? You don't blame the barbell for their idiocy.
Besides a person who could bench or squat 300lbs would not be a beginner anyway. They're at least intermediate, and outside the scope of the concern of what new lifters might do.
The weight is relative. For her(the op) of course it would be less.
Right and for a new lifter, like the OP, it would not be 300lbs. It would be the bar, 45lbs, or less. Either way, nothing would come 'crashing down' on her back or sternum with only 10-45lbs of weight.0 -
I handled dumping a barbell on the floor (rubber plates) and the "roll of shame" as a beginner. It's easy, you just look up how to do that. There's a first time for everything, for everyone. You don't need to be experienced to learn how to do these things. No-one's experienced the first time they do anything.
And to continue with what RECowgill's saying...... no-one should be lifting weights they can't handle. If a beginner is trying to bench 300lb the first time they ever try a bench press then that's just f-ing stupid. No-one, anywhere on this thread, has said that. Barbells don't have to be heavy. You can get very light barbells. I used to train using a barbell that was just 13lb. I had to add a bunch of plates to it just to start Stronglifts. I have good genetics though (naturally strong) so the starting Stronglifts weights were fine for me - someone who's never done any strength training in their life and is genetically predisposed to have small muscles can start with stronglifts, they just use a lighter barbell. The programme tells you to start with a weight that's very easy to practice form. You only add weight to the bar after you've got the hang of them at that weight. If the suggested weights (45lb empty bar for most of them, a bit heavier for pendlays and deadlifts) - then use a lighter bar. Or even a broom handle if there's no barbell light enough. Point is you learn the movements with a weight that feels very light and easy to handle. When you've learned the movements, you then start adding weights, just 5lb at a time (or less if you prefer - especially if you're female for the upper body lifts)... and slowly you build up your strength.
At no point are you trying to handle weights that are too heavy for you to handle such that you risk a crushed sternum and broken ribs. Also, a spotter or safety bars can prevent that and are a good idea even when you're lifting weights that you can handle, just in case. And beginners absolutely should learn what to do if they get stuck at the bottom of a squat and how to do the "roll of shame" - there's no reason at all why someone can't learn this as a beginner. I did. And used them. They're not difficult, they're common sense. As I said, no-one who is following any of the beginner barbell training programmes like stronglifts or starting strength properly will be using weights that are too heavy for them to handle. If they are then they're doing it wrong.0 -
On point, my biggest reason I said "it's not for beginners" was more for safety reasons than anything else. If I was going to recommend something, I'd recommend 5x5, due to the progression scheme. I think that's the safest way to go. Yet i still can't see a beginner knowing how to get the bar out of a squat rack safety. Getting out under a bar during a bench press if you can't lift it(a roll out). I'd bet my money on the some of the people above who recommended Starting Strength don't even know what a roll out is. I don't recall the over head press being in Starting Strength...
So if I was going for a recommendation, it would be 5x5 for a compound movement based exercise. Also with the big compound movements, we have the issue of a persons goals and rep ranges, which is another story, stabilization, in NASM the fundamentals of resistance training starts with stabilization. There are no compound movements in this phase. After the stabilization phase is the strength phase, this is where compound movements can be found. The stabilization phase is about maximizing the signals from the brain to the muscles.
ETA: just watched one of your youtube videos. You probably have more experience lifting the the people who recommend Starting Strength, . You greatly defended Rippetoe, I am sure you have read his book and watched his videos more then the people above. You probably read his book a few times...
Did you notice your leaning on your right leg when you do the exercise with a dumbell that involves the squat? Also when you dead lift you're leaning forward?
Point in case. Also the barbells locked should be used. I see a ton of people make this mistake. As you know, as you lift the plates move a little. This movement will make the bar unsymmetrical. Sometimes I see like plates 1/8-1/4inch farther out then where it was placed. This issue can cause a big change in lever leading to imbalances and injuries.
We might have some agreement there, cause I would skip all others and go straight to recommending StrongLifts 5x5. It's free and does everything important. Other sources and books can be fine, but I find them to be too complex. If you are new just do StrongLifts and don't overthink it.
Of course a beginner isn't going to know how to do a bench correctly or squat correctly, they need to learn! Whatever their preferred learning method is, whether its the internet, a book or a PT, its the first thing they should learn. That is a lifting basic, its a fundamental. A person will learn stabilization, strength and muscular adaptation doing barbell exercises. They don't have to worry about rep ranges, StrongLifts has that covered.
Of course I don't have perfect form on my lifts. I am all the time still learning and researching. As I said before a person could squat and deadlift for decades and still not do them perfectly, they are very difficult to master. I have actually only been compound lifting for a little less than 1.5 years.0 -
ETA: just watched one of your youtube videos. You probably have more experience lifting the the people who recommend Starting Strength, . You greatly defended Rippetoe, I am sure you have read his book and watched his videos more then the people above. You probably read his book a few times...
Did you notice your leaning on your right leg when you do the exercise with a dumbell that involves the squat? Also when you dead lift you're leaning forward?
Point in case. Also the barbells locked should be used. I see a ton of people make this mistake. As you know, as you lift the plates move a little. This movement will make the bar unsymmetrical. Sometimes I see like plates 1/8-1/4inch farther out then where it was placed. This issue can cause a big change in lever leading to imbalances and injuries.
Nitpicking someone's form does not prove your point. People have to learn form and it's a process that takes time and practice. It doesn't matter whether you start barbell training with a 10lb barbell or whether you do machine exercises until you can handle a 100lb barbell - the first time you start barbell training, you're a beginner and have to learn form. Frankly, the risk of injury is much less with a 10lb barbell than with a 100lb barbell. And machine exercises do not teach you how to lift a barbell. It's better to start very light and work up and there's no need to do other exercises to "prepare" you for a barbell. Do you do exercises to prepare yourself for lifting a baby, a handbag, lifting things off the floor and putting them in cupboards...? no. If they're too heavy you get help. Or you start lifting light boxes and when you get stronger from that you can handle heavier boxes... or you start lifting your baby as a 7lb newborn and the baby just gets heavier and before you even know it you're lugging around a 30lb toddler.... barbell training's no different. Start with light barbells and gradually increase the weight and then you end up being able to lift heavy barbells. And learning the correct form is mostly done when the barbells are very light, but obviously you're not going to be perfect and you'll need to make form adjustments as you go along.
All exercise has a risk of injury - barbell training done the stronglifts way has a pretty low risk compared to a lot of sports. You can't eliminate risk completely. You risk getting killed every time you travel by car. But people still do it. They learn how to drive safely and have stuff like side impact bars, seatbelts and air bags in their car. THere are lots of things like spotters, safety bars, videos that teach correct form, mirrors, video phones (so you can watch yourself and spot your own errors) friends that can watch your videos or lifting buddies in the gym, all these can reduce the risk of injury from barbell training and are totally recommended, but the idea that you have to do a bunch of lifting to prepare for barbell training is erroneous - all you're doing is delaying the beginner barbell phase until a time when a person's trying to be a beginner with heavier weights, and that's *more* likely to result in injury. Plus the fact that isolation exercises have a much greater risk in terms of injuries caused by muscular imbalances than free weights. So really, if you're going to lift barbells, start by lifting light barbells.0 -
This content has been removed.
-
To reduce fat and flab to the arms, calorie restriction is the way to go. Eat less than what you take in and flab goes away. That being said, developing your triceps will certainly help you gain strength and make firm up the muscle (aka - tone)... There are many exercises to help with this including:
1. Tricep machine
2. Skull Crushers
3. pull down exercises on the cable machine
4. weighted punches off the cable machine
Non-isolation exercises that affect the triceps are:
5. Bench press
6. Chest Press
7. Most shoulder exercises such as military press
In essence, any exercise that adds resistance to an exercise that is based upon a contraction of the tricep will help with toning that muscle.
Best wishes on attaining your goals0 -
These are great for your triceps...
^^^YES they are i agree!!! also tire flips are also good for arms!!0 -
wow everybody wanted to quote everybody! lol!!!
kickbacks are good with weights (5-10 lbs)
pushups keeping your elbow in by your sides are awesome!
If you have access to Jillian Michaels dvds use them! she cover every part of your body!
Oh, yeah, you can't spot reduce, but you CAN target muscle areas…
some peole over use that phrase, "You can't spot reduce" like it's gonna make them sound smart or something… :P
have fun!!! getting fit and healthy is great!!!
thank you! i'll definitely add those to the list. haven't been able to do push ups in years so that'll be one of my new goals 0 -
On point, my biggest reason I said "it's not for beginners" was more for safety reasons than anything else. If I was going to recommend something, I'd recommend 5x5, due to the progression scheme. I think that's the safest way to go. Yet i still can't see a beginner knowing how to get the bar out of a squat rack safety. Getting out under a bar during a bench press if you can't lift it(a roll out). I'd bet my money on the some of the people above who recommended Starting Strength don't even know what a roll out is. I don't recall the over head press being in Starting Strength...
So if I was going for a recommendation, it would be 5x5 for a compound movement based exercise. Also with the big compound movements, we have the issue of a persons goals and rep ranges, which is another story, stabilization, in NASM the fundamentals of resistance training starts with stabilization. There are no compound movements in this phase. After the stabilization phase is the strength phase, this is where compound movements can be found. The stabilization phase is about maximizing the signals from the brain to the muscles.
ETA: just watched one of your youtube videos. You probably have more experience lifting the the people who recommend Starting Strength, . You greatly defended Rippetoe, I am sure you have read his book and watched his videos more then the people above. You probably read his book a few times...
Did you notice your leaning on your right leg when you do the exercise with a dumbell that involves the squat? Also when you dead lift you're leaning forward?
Point in case. Also the barbells locked should be used. I see a ton of people make this mistake. As you know, as you lift the plates move a little. This movement will make the bar unsymmetrical. Sometimes I see like plates 1/8-1/4inch farther out then where it was placed. This issue can cause a big change in lever leading to imbalances and injuries.
We might have some agreement there, cause I would skip all others and go straight to recommending StrongLifts 5x5. It's free and does everything important. Other sources and books can be fine, but I find them to be too complex. If you are new just do StrongLifts and don't overthink it.
Of course a beginner isn't going to know how to do a bench correctly or squat correctly, they need to learn! Whatever their preferred learning method is, whether its the internet, a book or a PT, its the first thing they should learn. That is a lifting basic, its a fundamental. A person will learn stabilization, strength and muscular adaptation doing barbell exercises. They don't have to worry about rep ranges, StrongLifts has that covered.
Of course I don't have perfect form on my lifts. I am all the time still learning and researching. As I said before a person could squat and deadlift for decades and still not do them perfectly, they are very difficult to master. I have actually only been compound lifting for a little less than 1.5 years.
Yes you're right, I am also making a mountain out of a mole hill. Not many people have perfect form. I know I don't. I guess I'll get to the point directly. My concern with Starting Strength is that if I remember correctly, It was a moderate to heavy read. Some people have the attention span of a gnat, more now a days.Also if she does read it, she will see some big guys, some weird stuff, that just might intimidate her and put her off. Basically demotivate her. I just basically told her, "learn to lift" or something along those lines. There are many ways to learn, you can learn by watching, you don't necessarily need to read.
And honestly, people on this site, many of them want quick results, they come and they go. The experienced members are still here for a reason. They put in the time, they put in the work. A lot of people don't. A lot of time I have seen stuff I write on my wall advice/tips yet then I see a post of someone complaining about the issue I just addressed. They mostly want to be spoon fed. I doubt the OP is still even reading this discussion. I guess what I am trying to say, I don't think this will end well over all. Hopefully I am wrong, but from what I have seen, I doubt it.
Just trying to prevent them from being demotivated by that book. It's a good book to read for form.
Because reading is hard and stuff?
Seriously, stop digging.
Starting strength is a great description of what you need to know as a beginner form-wise and also progression-wise.
Not everybody is going to pay attention, do enough research. Many people will think they are fabulous and don't care enough to seek out what they need to know. Not everybody is going to stick with weight training. That's a fact. And it's okay. Really it is. It doesn't actually matter.
But if you are going to do it, you may as well learn properly and SS is a great resource. Hopefully, you'll continue to care and to learn and to seek out new information. ****, it might even do you some good. Fancy that!0 -
Gee, the first page wasn't harsh or mean at all, and the OP already flounced.
Wow. Talk about oversensitive. :ohwell:
In addition to the "you can't spot reduce" advice, and "do tricep dips", I'll add that you should always work opposing muscle groups.
If you do triceps, also do biceps.
Quads & glutes / hamstrings.
Situps & back extensions.
Front & back flys.
thank you for your suggestions! and yes I'm super duper sensitive as well as extremely naïve.0 -
Alternating triceps kickbacks while in a plank. Do one set on one arm until fatigue, then the other.
ooooh that sounds brutal haha thank you! i'll give it a shot. I'm hoping to have some awesome before and afters for you all a few months down the line!0 -
tricep dips are really good! but as already pointed out, theres no such thing as spot reduction0
-
I started with doing exercises from Shape and Fitness magazines and simple beginner exercises from classes I learned at the gym.
Fast forward 14 years and I am a powerlifter.
I got my arms in shape without ever venturing into powerlifting...with my body weight and dumbbells in 5, 8, 10, and 15 pound increments.
If she wants to start lifting seriously, awesome. Welcome to the cool kids club where you will benefit from increased strength, confidence, and metabolic benefits.
Otherwise, she doesn't need to kill an ant with an atom bomb to see tricep definition. OP: Lifting can be come an addiction and how you evolve is up to you. Getting your arms in better shape can really be pretty simple. Doing something is better than doing nothing.
hell yeah!! congrats to you! I've had pretty great successes with just the 5 pounders so far, so I'm happy to hear that someone else has had success as well0 -
tricep dips are really good! but as already pointed out, theres no such thing as spot reduction
yeah from what I gather the tricep dips are great! thank you0 -
resistance bands could be a good thing to try0
-
resistance bands could be a good thing to try
ooh good idea I haven't even considered them really thank you 0 -
On point, my biggest reason I said "it's not for beginners" was more for safety reasons than anything else. If I was going to recommend something, I'd recommend 5x5, due to the progression scheme. I think that's the safest way to go. Yet i still can't see a beginner knowing how to get the bar out of a squat rack safety. Getting out under a bar during a bench press if you can't lift it(a roll out). I'd bet my money on the some of the people above who recommended Starting Strength don't even know what a roll out is. I don't recall the over head press being in Starting Strength...
So if I was going for a recommendation, it would be 5x5 for a compound movement based exercise. Also with the big compound movements, we have the issue of a persons goals and rep ranges, which is another story, stabilization, in NASM the fundamentals of resistance training starts with stabilization. There are no compound movements in this phase. After the stabilization phase is the strength phase, this is where compound movements can be found. The stabilization phase is about maximizing the signals from the brain to the muscles.
ETA: just watched one of your youtube videos. You probably have more experience lifting the the people who recommend Starting Strength, . You greatly defended Rippetoe, I am sure you have read his book and watched his videos more then the people above. You probably read his book a few times...
Did you notice your leaning on your right leg when you do the exercise with a dumbell that involves the squat? Also when you dead lift you're leaning forward?
Point in case. Also the barbells locked should be used. I see a ton of people make this mistake. As you know, as you lift the plates move a little. This movement will make the bar unsymmetrical. Sometimes I see like plates 1/8-1/4inch farther out then where it was placed. This issue can cause a big change in lever leading to imbalances and injuries.
We might have some agreement there, cause I would skip all others and go straight to recommending StrongLifts 5x5. It's free and does everything important. Other sources and books can be fine, but I find them to be too complex. If you are new just do StrongLifts and don't overthink it.
Of course a beginner isn't going to know how to do a bench correctly or squat correctly, they need to learn! Whatever their preferred learning method is, whether its the internet, a book or a PT, its the first thing they should learn. That is a lifting basic, its a fundamental. A person will learn stabilization, strength and muscular adaptation doing barbell exercises. They don't have to worry about rep ranges, StrongLifts has that covered.
Of course I don't have perfect form on my lifts. I am all the time still learning and researching. As I said before a person could squat and deadlift for decades and still not do them perfectly, they are very difficult to master. I have actually only been compound lifting for a little less than 1.5 years.
Yes you're right, I am also making a mountain out of a mole hill. Not many people have perfect form. I know I don't. I guess I'll get to the point directly. My concern with Starting Strength is that if I remember correctly, It was a moderate to heavy read. Some people have the attention span of a gnat, more now a days.Also if she does read it, she will see some big guys, some weird stuff, that just might intimidate her and put her off. Basically demotivate her. I just basically told her, "learn to lift" or something along those lines. There are many ways to learn, you can learn by watching, you don't necessarily need to read.
And honestly, people on this site, many of them want quick results, they come and they go. The experienced members are still here for a reason. They put in the time, they put in the work. A lot of people don't. A lot of time I have seen stuff I write on my wall advice/tips yet then I see a post of someone complaining about the issue I just addressed. They mostly want to be spoon fed. I doubt the OP is still even reading this discussion. I guess what I am trying to say, I don't think this will end well over all. Hopefully I am wrong, but from what I have seen, I doubt it.
Just trying to prevent them from being demotivated by that book. It's a good book to read for form.
The assumptions being made by you in this thread about people's intelligence and knowledge of basic barbell technique are offensive and downright laughable.
And just so you know, there are pictures of women doing the lifts in Rippetoe's book so the OP probably won't be scared off by a bunch of "big guys" doing "weird stuff". Rippetoe also uses women in many of his instructional videos.
OHP has its own chapter in SS. Maybe it's time you read the book again.
And everyone knows what a roll out is. It's not some special knowledge you can only learn from a trainer.
Perhaps in your future posts you should give people the benefit of the doubt. Most people don't take kindly to any advice that is offered with a condescending tone.0 -
This content has been removed.
-
Alternating triceps kickbacks while in a plank. Do one set on one arm until fatigue, then the other.
ooooh that sounds brutal haha thank you! i'll give it a shot. I'm hoping to have some awesome before and afters for you all a few months down the line!
No one sees the problem here???
whats the problem now? I mentioned earlier I am working on losing weight with a calorie deficit and exercise. been at it for a year. just trying to see some definition in my arms too0 -
These are great for your triceps...
I can't stop watching it!!0 -
This content has been removed.
-
This content has been removed.
-
Alternating triceps kickbacks while in a plank. Do one set on one arm until fatigue, then the other.
ooooh that sounds brutal haha thank you! i'll give it a shot. I'm hoping to have some awesome before and afters for you all a few months down the line!
No one sees the problem here???
I see a couple. But if you haven't really done any strength training, I would just jump into tricep kickbacks while in a plank. I would suggest working on planks first and then maybe rows, not to mention just working on the actual form for the kickback if you haven't done it before.
But then again, I'd more suggest actually reading about strength training and learning basics and focusing on form instead of jumping into random exercises, as well as finding a complete body routine to follow that focuses more on compounds versus isolations (or includes isolations along with the compounds)...rather than just only doing tricep exercises.0 -
Alternating triceps kickbacks while in a plank. Do one set on one arm until fatigue, then the other.
ooooh that sounds brutal haha thank you! i'll give it a shot. I'm hoping to have some awesome before and afters for you all a few months down the line!
No one sees the problem here???
whats the problem now? I mentioned earlier I am working on losing weight with a calorie deficit and exercise. been at it for a year. just trying to see some definition in my arms too
You're missing the big picture. As I said previously, You need to work the entire body, not just your arms.
okay! i'll work out my whole body.0 -
Alternating triceps kickbacks while in a plank. Do one set on one arm until fatigue, then the other.
ooooh that sounds brutal haha thank you! i'll give it a shot. I'm hoping to have some awesome before and afters for you all a few months down the line!
No one sees the problem here???
I see a couple. But if you haven't really done any strength training, I would just jump into tricep kickbacks while in a plank. I would suggest working on planks first and then maybe rows, not to mention just working on the actual form for the kickback if you haven't done it before.
But then again, I'd more suggest actually reading about strength training and learning basics and focusing on form instead of jumping into random exercises, as well as finding a complete body routine to follow that focuses more on compounds versus isolations (or includes isolations along with the compounds)...rather than just only doing tricep exercises.
yeah ive been doing a few aerobic workout dvds that I use arm and leg weights with. not very high-intensity but I just wanted to find a tricep workout besides the overhead extension. im gonna play around with some of these ideas and see how it goes. I do intend on looking up the correct form but I'm only starting with 5 pound weights so I think i'll be alright0 -
I just went through the book again, I still stand by my claim. It's good for form, but that's about it. People don't take advice in general. Stay around on MFP for a while, you'll see where I am coming from about my "assumption" which are correct. MFP has 3M subscribed memembers. I would estimate less than 5% of them are active.
It's a book design to teach a beginner barbell lifter good form and has an accompanying programme that shows them how to schedule and progress the lifts.
That's why the book exists. I'm not sure what else you expect it to do?0 -
yeah ive been doing a few aerobic workout dvds that I use arm and leg weights with. not very high-intensity but I just wanted to find a tricep workout besides the overhead extension. im gonna play around with some of these ideas and see how it goes. I do intend on looking up the correct form but I'm only starting with 5 pound weights so I think i'll be alright
Good form is paramount. Whether you're punching someone in the face, running, doing a tricep kickback or deadlifting.
Learn it the right way from the get go.0 -
Tricep kickbacks, skull crushers and DIPS (they won't help you spot reduce though)0
-
yeah ive been doing a few aerobic workout dvds that I use arm and leg weights with. not very high-intensity but I just wanted to find a tricep workout besides the overhead extension. im gonna play around with some of these ideas and see how it goes. I do intend on looking up the correct form but I'm only starting with 5 pound weights so I think i'll be alright
Good form is paramount. Whether you're punching someone in the face, running, doing a tricep kickback or deadlifting.
Learn it the right way from the get go.
yeah i just said in the sentence before the bold- i do intend on looking up the correct form lol0 -
This content has been removed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 394K Introduce Yourself
- 43.9K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.1K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.9K MyFitnessPal Information
- 15 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.7K MyFitnessPal Tech Support Questions