Your triceps make up roughly two-thirds of your upper arm. So if you’ve been hammering bicep curls hoping for toned arms, you’ve been focusing on the smaller player this whole time. Oops.
The good news? A solid tricep workout for women with dumbbells can completely change the game. And when you pair those tricep moves with chest exercises, you get a one-two combo that builds real upper-body strength, definition, and the kind of confidence that makes sleeveless tops feel like a power move.
I’m going to walk you through 7 chest-and-tricep exercises you can do with nothing more than a pair of dumbbells. No cable machines, no confusion, no fluff. Just moves that work.
Why women should train chest and triceps together
Your chest and triceps already work as a team. Every time you push something (a door, a stroller, your friend’s bad dating advice away), your pectorals and triceps fire together. Training them in the same session just makes biomechanical sense.
Pairing these muscle groups also means you get more done in less time. Your triceps assist during chest presses, so by the time you move to isolation tricep work, they’re already pre-fatigued. That means deeper muscle activation without needing heavier weights. Pure efficiency.
And no, training your chest won’t make you look bulky. According to the American Council on Exercise, women produce significantly less testosterone than men, making it extremely difficult to build excessive muscle mass from resistance training alone. What you WILL get is a lifted, sculpted upper body. That’s a win.
If you want to see how chest training pairs with back work too, check out this guide on chest and back workouts women need for a stronger upper body.
What you’ll need
This workout keeps equipment minimal on purpose. You’ll need:
- Two sets of dumbbells, a lighter pair (5-10 lbs) and a moderate pair (12-20 lbs)
- A flat bench or sturdy surface (your floor works perfectly fine too)
- About 30-40 minutes of uninterrupted time
That’s it. No fancy gym membership required. If you’re working out at a gym and want guidance on using the equipment there, this beginner-friendly gym equipment guide has you covered.
The 7 best chest-and-tricep dumbbell moves for women
I’ve split these into compound chest movements (which also recruit your triceps) and isolation tricep exercises. Do them in order for the best results.
Move 1: Dumbbell flat chest press
The bread and butter of any chest-and-tricep workout. Lie flat on a bench with a dumbbell in each hand, arms extended above your chest. Lower the weights slowly until your elbows hit about 90 degrees, then press them back up with control.
Keep your feet planted on the floor and your lower back slightly arched, not dramatically, just naturally. This move targets your pectoralis major and triceps brachii simultaneously. Aim for 3 sets of 10-12 reps with your heavier dumbbells.
Move 2: Close-grip dumbbell press
Same setup as the flat press, but this time you bring the dumbbells closer together. Keep them nearly touching throughout the entire range of motion. Why does this tiny adjustment matter so much?
Because the narrow grip shifts more work onto your triceps while still engaging your inner chest. You’ll probably need to drop the weight slightly compared to your regular press, and that’s totally fine. Focus on squeezing at the top. 3 sets of 10-12 reps.
Move 3: Dumbbell chest fly
This one isolates the chest beautifully. Start with arms extended above your chest, palms facing each other. Open your arms wide in a controlled arc, keeping a slight bend in your elbows. Think of hugging a giant tree on the way back up.
Don’t go too heavy here. The fly puts your shoulder joint in a vulnerable position, so prioritize form over ego. A lighter weight with full range of motion will always beat heavy weights with sloppy form. Go with 3 sets of 12 reps.
The National Strength and Conditioning Association (NSCA) emphasizes that controlled eccentric movements, like the lowering phase of a fly, create significant muscle-building stimulus. So slow down on the way down.
Move 4: Dumbbell skull crushers
Don’t let the name scare you. Just don’t actually crush your skull, and you’ll be golden 🙂 Lie flat on a bench, hold two dumbbells directly above your forehead with arms extended. Bend ONLY at the elbows to lower the weights toward your temples, then extend back up.
This is the gold standard tricep isolation exercise. Your upper arms should stay completely still. Imagine they’re glued in place. All the movement happens at the elbow joint. 3 sets of 10-12 reps with your lighter dumbbells to start.
Move 5: Overhead tricep extension
Stand tall or sit on your bench. Hold one dumbbell with both hands behind your head, elbows pointing toward the ceiling. Extend the weight straight up, then lower it back behind your head with control.
This exercise stretches the long head of the tricep, the part that creates that coveted horseshoe shape on the back of your arm. Keep your core tight and avoid flaring your elbows out wide. 3 sets of 12-15 reps.
Ever noticed how the back of your arms feels completely different after overhead work versus pressing? That’s because the overhead position puts the long head under a full stretch. No other tricep angle replicates that as effectively.
Move 6: Dumbbell kickbacks
Hinge at the hips, keep your back flat, and pin your upper arm against your ribcage. Extend the dumbbell straight back until your arm locks out, squeeze for a second, then lower slowly.
I’ll be honest. Kickbacks get a bad reputation in some fitness circles. But ACE’s tricep activation study found that dumbbell kickbacks ranked among the top exercises for tricep muscle activation. The trick is using a weight you can actually control, not swinging it around like a wet noodle. 3 sets of 12 reps per arm.
Move 7: Floor press to crush press
This finisher is a two-in-one move that’ll have your chest and triceps absolutely screaming. Lie on the floor with knees bent. Press the dumbbells up like a normal chest press, but at the top, squeeze the dumbbells together hard and hold for 2-3 seconds before lowering.
The floor limits your range of motion, which actually protects your shoulders while keeping constant tension on the working muscles. The squeeze at the top hammers your inner chest and triceps simultaneously. 3 sets of 10 reps. Enjoy the burn. You earned it.
The full workout at a glance
Here’s your complete routine laid out cleanly so you can screenshot it and take it to the gym (or your living room):
- Dumbbell Flat Chest Press, 3 x 10-12 reps
- Close-Grip Dumbbell Press, 3 x 10-12 reps
- Dumbbell Chest Fly, 3 x 12 reps
- Dumbbell Skull Crushers, 3 x 10-12 reps
- Overhead Tricep Extension, 3 x 12-15 reps
- Dumbbell Kickbacks, 3 x 12 reps per arm
- Floor Press to Crush Press, 3 x 10 reps
Rest 60-90 seconds between sets. Total workout time: approximately 35-40 minutes.
Tips to get the most out of this tricep workout
Progressive overload is non-negotiable
Your muscles adapt fast. If you’re pressing the same 10-pound dumbbells six months from now, your results will plateau. Add weight, add reps, or slow down your tempo every couple of weeks. That’s how you keep making progress.
Mind-muscle connection matters
This sounds woo-woo, but research backs it up. Actively thinking about the muscle you’re working, actually focusing on your tricep contracting, increases muscle activation. Don’t just go through the motions. Feel every rep.
Don’t skip the warm-up
Five minutes of arm circles, light band pull-aparts, and bodyweight push-ups will prep your joints and reduce injury risk. Cold muscles don’t perform well. If you own resistance bands, a quick full-body resistance band warm-up works brilliantly before picking up dumbbells.
Fuel your training properly
You can’t build muscle on air and wishful thinking. Your body needs adequate protein and calories to repair and grow the muscle tissue you’re breaking down during training. Most women underfuel their strength goals. Make sure you’re eating enough to support your workouts. Harvard Health recommends at least 0.8 grams of protein per kilogram of body weight, though active women often benefit from more.
How often should you do this workout?
Hit this routine once or twice per week with at least 48 hours of rest between sessions. Your triceps and chest need time to recover and rebuild. That’s when the actual muscle growth happens, not during the workout itself.
If you’re following a structured split, slot this in as your “push day.” A well-designed 3-day split routine can help you organize your week so every muscle group gets attention without overtraining anything.
On your off days, you could train legs, back, or focus on active recovery. Just don’t hit chest and triceps on back-to-back days. That’s a fast track to overuse injuries and frustration.
Common mistakes that kill your results
- Going too heavy too soon: if your form breaks down, the weight is too heavy. Period.
- Flaring elbows during tricep work: this shifts tension to your shoulders and away from your triceps.
- Rushing reps: speed is not your friend here. Slow, controlled reps build more muscle.
- Ignoring the eccentric phase: the lowering portion of every rep matters just as much as the lifting portion.
- Only training “mirror muscles”: balance your pushing movements with pulling movements to avoid postural imbalances.
Will this workout actually give you toned arms?
Short answer: absolutely yes, with consistency and proper nutrition. “Toning” is really just building muscle while managing body fat. This dumbbell tricep workout builds the muscle. Your nutrition manages the fat. Together, they create visible definition.
Most women start noticing changes in arm strength within 2-3 weeks and visible definition around the 6-8 week mark. That timeline varies based on genetics, nutrition, sleep quality, and how consistently you show up. But the changes WILL come if you stick with it.
And the strength gains alone make this worth doing even before the aesthetic changes show up. There’s something deeply satisfying about pressing heavier dumbbells than you could a month ago 🙂
Wrapping it up
A great tricep workout for women with dumbbells doesn’t need to be complicated. These 7 chest-and-tricep exercises cover all the angles: compound pressing for overall strength, isolation work for targeted tricep development, and enough variety to keep things interesting week after week.
Grab your dumbbells, follow the workout as laid out, and prioritize form over weight every single time. Increase the load gradually, fuel your body properly, and give yourself rest days to recover. That’s the entire formula.
Now stop reading about it and go do it. Your triceps are waiting.
