Tricep Workouts Women: Walk With These Chicken Fillets!

Tricep workouts women - Get rid of those chicken fillets! Do not worry, I'm not talking about that tasty piece of chicken fillet you put on your rice cakes or eat in the evening with your brown rice. Of course, I'm talking about that slack, swishing chicken fillet under your upper arm when you wave! In some cases, this can greatly affect someone's self-confidence. In the summer, do not you dare to wear a shirt with short sleeves or a shirt? Are you so embarrassed that you do not want to say goodbye anymore? Then read on quickly, because something can certainly be done about it.

HANGING UPPER ARMS

The chicken fillets, as they are called hanging and flabby upper arms, often occur in women because they make little use of their triceps. When these muscles are not or hardly used, you get those drooping upper arms. This is often reinforced by a too high percentage of fat, which causes the chicken fillets to sag even further and provides low self-confidence. Fortunately, there is plenty to do to train these chicken fillets away! You will only have to work up a sweat for yourself, but I think you love that!

HOW DO YOU TRAIN YOURS?

First of all, it is important to start exercising. Then I really mean sports; combine strength training with cardio. This combination helps to lose fat, so also on your upper arms and makes your muscles stronger and firmer so that your triceps are less limp. That swab during the swing will be a lot less. Essential is, of course, a balanced and healthy diet. In fact, it is very simple, do you want to lower the fat percentage then you need to get fewer calories than your body uses. If you want to become more muscular, you need to consume more calories than your body consumes daily. Only when your diet is well attuned to your personal situation, goals and body composition will you see results. The combination of strength training, cardio, and the right nutrition will give the fastest result! When this is right, run and wave without shame, because those chicken fillets under your arms are transformed into tight and strong triceps!

Of course, it is known to all of you that the combination of heavy strength training, cardio, and healthy eating is the most important thing to bring about changes in your body. But with which exercises do you best suit those chicken fillets (okay your triceps!)?

THE 3 IDEAL TRICE GAMES

To get rid of those chicken fillets you can start training your triceps. The triceps, as the name says, consists of 3 heads. Namely the caput longum, caput lateral (lateral head) and the caput medial (middle head). The main function of the triceps is to stretch your arm over your elbow joint. Thus, it functions opposite to the biceps. You also train your triceps muscles when, for example, you train your chest muscles. In case of push and bump movements, there will also be the strength of your triceps!

There are many different fitness exercises and variants that you can use to train your triceps, but which one I like the most to train those chicken fillets?

Triceps Dip
The Triceps Dip is an exercise that you can perform at home or in the gym. You use an increase and your own body weight. Of course, you can make the tricep dips heavier by using weights. This exercise is, therefore, suitable for everyone, from large to small and for beginners and advanced athletes.

You can dip between two benches, but also with your feet on the ground. When you are really strong you can even perform this exercise completely separately between a special dip rod. At the Triceps Dip you have to pay attention to a number of things:

• To ensure the most optimal muscle stimulus, keep your back close to the bench and your elbows in a neutral position, so do not let your elbows point out too much!
• The downward movement for you slowly and concentrated, the upward movement you do faster and more explosive.
• Do not let yourself sink too far down. When you do this, there is a lot of tension on the tendons in your shoulder. This can lead to annoying shoulder injuries.

Lying Tricep Extension
The Lying Tricep Extension is a good isolation exercise for your triceps. This exercise can be performed with a bar, but also with separate dumbbells. I often alternate between both ways. At the Lying Tricep Extension, you need a fitness bench where you lie down with your back. The rod or dumbbells you raise up to your chest, here you have your hands about shoulder width. You lower the weight to your forehead and then raise it again. You keep your upper arms in the same spot, so you take the power out of your triceps!

With the Lying Tricep Extension you have to pay attention to a number of things:

• For optimum tension on your triceps, it is good to not have your elbows pointing out too much. By making your elbows point out the exercise is less heavy and the stimulus is less.
• Before the downwards slow and controlled out, the upward movement may be more explosive. Pay attention to your posture, nobody is waiting for injuries.
• When you are at the top of the movement, it is important not to overstep your elbows.

Triceps Kickback
Another good exercise in the fight against the chicken fillets under our arms is the Triceps Kickback. This exercise can be done with dumbbells or cables and helps you to isolate your triceps properly. Support with your hand and knee on a fitness bench and take the weight in your other hand. Raise your elbow and stretch the weight backward from that position. You keep the rest of your arm in the same place. You only work from your triceps!

When performing the Triceps Kickback, pay attention to the following points:

• Do not be overconfident, this exercise works best if you perform it in a controlled manner. When you take too heavy a weight, you cheat and do not just take your power out of your triceps.
• Keep your back straight and your stomach tight while performing the movement, so you stay stable and you can focus better on your triceps.

Do you want to get rid of those chicken fillets? Combine strength training with cardio and a healthy eating pattern. The above exercises can be incorporated into your training program to pay extra attention to the triceps!

Are you already training your triceps?