Women Triceps Workouts

Women triceps workouts that prioritize pressing and extension patterns, evidence-informed effort targets, and practical kilogram load guidance to build stronger, more developed arms with repeatable progression.
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Workout 1

5 exercises15 sets

Women Triceps Strength and Hypertrophy Template

Triceps

A triceps-priority template combining heavy compound pressing and targeted isolation with straight working sets, 1-3 RIR effort progression, and realistic sample loading in kilograms.

  1. 1
    Close-Grip Barbell Bench Press
    anatomy
    1Exercise
    Close-Grip Barbell Bench Press

    Rest 2m 30s

    • 18 reps x 27.5 kgRIR 3
    • 28 reps x 27.5 kgRIR 2
    • 38 reps x 27.5 kgRIR 1

    Tuck elbows about 30-45 degrees, keep wrists stacked over forearms, and use a brief pause on the chest to keep bar path controlled.

  2. 2
    Cable Triceps Pushdown
    anatomy
    2Exercise

    Cable Triceps Pushdown

    Rest 1m 30s

    • 112 reps x 20 kgRIR 3
    • 212 reps x 20 kgRIR 2
    • 312 reps x 20 kgRIR 1

    Keep shoulders down and elbows fixed by your sides; avoid torso swing to keep tension on triceps.

  3. 3
    Overhead Cable Triceps Extension
    anatomy
    3Exercise

    Overhead Cable Triceps Extension

    Rest 1m 30s

    • 112 reps x 14 kgRIR 3
    • 212 reps x 14 kgRIR 2
    • 312 reps x 14 kgRIR 1

    Brace ribs down, keep upper arms stable, and prioritize full stretch at the bottom without shoulder pain.

  4. 4
    Dumbbell Skullcrusher
    anatomy
    4Exercise

    Dumbbell Skullcrusher

    Rest 1m 30s

    • 110 reps x 12 kgRIR 3
    • 210 reps x 12 kgRIR 2
    • 310 reps x 12 kgRIR 1

    Lower dumbbells under control to forehead level, keep elbows pointed up, and avoid flaring at lockout.

  5. 5
    Machine-Assisted Triceps Dip
    anatomy
    5Exercise

    Machine-Assisted Triceps Dip

    Rest 2m

    • 110 reps x 30 kgRIR 3
    • 210 reps x 30 kgRIR 2
    • 310 reps x 30 kgRIR 1

    Keep torso mostly upright, lock out under control, and use full elbow extension without shoulder irritation.