Best Triceps Workouts With Flat Bench For Women
About
The triceps muscles, located on the back of the upper arm and vital for extending the elbow and pushing movements, play a significant role in this targeted workout.
This program utilizes a flat bench, an adaptable piece of equipment that, when combined with tools like free weights, facilitates optimal muscle engagement through varied angles and support.
Exercises are tailored with specific attention to average female physiology, such as the baseline parameters of 5'5" height, 140 lbs weight, and 34 years of age, adjusting repetitions and weight accordingly to accommodate individual abilities.
Participants will benefit from consistent engagement and progressive resistance to achieve strength and conditioning outcomes effectively.
Workout 1
Triceps
Close-Grip Bench Press
15reps40lbs25reps40lbs35reps40lbs45reps40lbs55reps40lbs
Skullcrusher
18reps15lbs28reps15lbs38reps15lbs
Bench Dip
15reps25reps35reps45reps55reps
Dumbbell Skullcrusher
112reps10lbs212reps10lbs
Smith Machine Close-Grip Bench Press
112reps20lbs212reps20lbs312reps20lbs
Tate Press
112reps10lbs212reps10lbs312reps10lbs
The 6 Best Triceps Exercises with Flat Bench for Women
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Close-Grip Bench Press
SETS LOGGED3,536,639Triceps Strength92 mScoreTriceps
Barbells
Flat BenchThe Close-Grip Bench Press targets the triceps more than the standard bench press by keeping your hands closer together. This exercise is ideal for adding triceps strength to your chest workout.
How to do it
The Close-Grip Bench Press targets the triceps more than the standard bench press by keeping your hands closer together. This exercise is ideal for adding triceps strength to your chest workout.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs2. Dumbbell Skullcrusher
SETS LOGGED5,879,914Triceps Strength98 mScoreTriceps
DumbbellsFlat BenchThe Dumbbell Skullcrusher is a great exercise for strengthening your triceps. Using dumbbells helps ensure both arms work equally and adds a challenge to your stability.
How to do it
The Dumbbell Skullcrusher is a great exercise for strengthening your triceps. Using dumbbells helps ensure both arms work equally and adds a challenge to your stability.
Sets, Reps, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs3. Skullcrusher
SETS LOGGED2,594,390Triceps Strength97 mScoreTriceps
EZ BarFlat BenchSkullcrushers are a triceps exercise performed while lying on a bench. This movement focuses on isolating the triceps and can be done with an EZ-Bar for better grip and stability.
How to do it
Skullcrushers are a triceps exercise performed while lying on a bench. This movement focuses on isolating the triceps and can be done with an EZ-Bar for better grip and stability.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs4. Bench Dip
SETS LOGGED3,752,525Triceps Strength93 mScoreTricepsFlat BenchThe Bench Dip is a simple bodyweight exercise that mainly works your triceps. It’s easier than regular dips because your feet stay on the ground, making it perfect for beginners to build strength towards full dips.
How to do it
The Bench Dip is a simple bodyweight exercise that mainly works your triceps. It’s easier than regular dips because your feet stay on the ground, making it perfect for beginners to build strength towards full dips.
Sets, Reps, Weight18reps28reps38reps48reps5. Smith Machine Close-Grip Bench Press
SETS LOGGED281,862Triceps Strength64 mScoreTriceps
Smith MachineFlat BenchThe Smith Machine Close-Grip Bench Press is a safe way to strengthen your triceps, chest, and shoulders. This exercise focuses on your triceps, helping to build arm strength and muscle definition, making it great for beginners and experienced lifters alike.
How to do it
The Smith Machine Close-Grip Bench Press is a safe way to strengthen your triceps, chest, and shoulders. This exercise focuses on your triceps, helping to build arm strength and muscle definition, making it great for beginners and experienced lifters alike.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs6. Tate Press
SETS LOGGED283,534Triceps Strength90 mScoreTricepsDumbbellsFlat BenchThe Tate Press is a tricep exercise that uses dumbbells to isolate and strengthen your arms. It helps target the triceps effectively, especially the long head, while ensuring even muscle engagement on both sides.
How to do it
The Tate Press is a tricep exercise that uses dumbbells to isolate and strengthen your arms. It helps target the triceps effectively, especially the long head, while ensuring even muscle engagement on both sides.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs
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