Shwoing Tricep Workout

Tricep Workout At Home

Tricep Workout At Home

Just because you don’t have equipment or dumbbells at home doesn’t mean you can’t do a tricep workout at home effectively. Here are 15 exercises for your home workout.

Why a tricep workout at home?

Actually, the triceps eke out a shadowy existence, because after all, very few men and women will say that they started fitness training because of a nice triceps. However, indirectly, having a well-trained triceps plays a vital role in the goals of many fitness enthusiasts. While strong muscles in the triceps can effectively reduce “waving arms” in women, a massive triceps in men contributes significantly to the overall circumference of the upper arm. This is not the only reason why the triceps are a very important muscle to which adequate attention should be paid.

This article provides you with a lot of information about effective triceps training. Specifically, you will receive practical answers to the following questions based on sports science studies:


How important are the triceps for a big upper arShowing some workout utensilsm?

Men who are aiming for a bulky upper arm often focus more on training the biceps than on training the triceps. Although a well-developed biceps undoubtedly contributes a considerable proportion to a massive upper arm, the triceps plays a more important role in this context. This can be justified by the fact that the muscle mass of the triceps makes up around 2/3 of the upper arm. How thick the upper arm is at the end depends primarily on the muscle mass of the triceps. These are some reason to do this tricep workout at home.

15 exercises for your tricep workout at home:

  1. Dips with two chairs: Take two sturdy chairs and place them to the right and left of you. The backrests face you. Now hold on to the armrests and bend your legs behind your body. Push your body weight up and down.
  2. Dips on an edge: If the above-mentioned dips are too difficult for you, you can test this variant. Sit with your back in front of a stable edge (bed, sofa, chair) and place your palms on it. Now push yourself up with the strength of your triceps. Lower and push back up.
  3. Close-grip pushups: The closer you grip on the push-ups, the more the triceps are involved. So try to keep your hands as close to your chest as possible.
  4. Diamond pushups: This type of push-up is so called because you form a triangle or a diamond between your index fingers and thumb. This will keep your hands below your chest while doing the exercise and increase the strain on the triceps. If you can’t do the exercise with your legs straight, you can put your knees on the floor.
  5. Push-ups with twisted hands: When doing this type of push-up, too, bring your hands under your chest. However, this time turn your hands in and place them on top of each other. That is, the right hand points to the left and the left to the right. Whether the right or left hand is on top is initially up to you. However, you should change positions after each sentence.
  6. Triceps extension on the back of a chair: Push a sturdy chair against the wall with the seat first to give it support. Now grab the backrest with both hands and take two steps back. Then lower your upper body down to the seat so that your arms buckle. Now bring yourself back to the starting position by stretching your arms. As an alternative to the back of a chair, you could also hold on to the edge of a table. Also interesting: train your calves at home without weight
  7. Triceps extensions on the floor: Get into the forearm support, which means that your forearms are on the floor and your legs are straight. Now stretch your arms completely. You will notice how it works your triceps. Then, slowly and in a controlled manner, lower yourself back to the starting position. To make the exercise easier, you can put your knees on the floor.
  8. Side triceps extension: Caution: This exercise is for advanced users because it is performed with one arm. Lie on your right side on the floor and support yourself on your right forearm. Now lift your upper body by extending your right arm. Do a few repetitions, then switch to the left side.
  9. Dip-ups: Lie on your back on the floor and prop yourself up on your forearms. Now bring your upper body up by straightening your arms. Alternative: Place your arms on your sides, lift your upper body slightly, then support yourself on your hands and use the strength of your arms to fully press yourself into the upright position.
  10. Shifting weight on the floor: Sit on the floor and bend your legs. Now support yourself on your arms and shift your weight alternately on your right and left arm. You will quickly see how much your triceps are strained during this exercise.
  11. Triceps extension with the legs: Lie on your back on the floor and bend your legs at an acute angle. Rotate your hands towards the center of your body and place them on your thighs. Now alternately bring your legs towards your stomach and push back with your hand. Resist with your leg so that your triceps are also challenged.
  12. Triceps Squats: Stand up straight, bend forward slightly and place your hands on your thighs just above your knees. Now crouch down slightly until your arms are bent and then use the strength of your triceps to push your upper body back into an upright position.
  13. Lateral triceps extension: Get into the push-up position and bring your hands together below your chest. Now place your left hand on top of your right. Then lean to the right and support yourself on the floor with your right forearm. From this position, push yourself up again. Then switch the position of your hands and do the exercise on the left side.
  14. Sumo pushbacks: Crouch down and drop forward. Catch your body by holding out your hands. You should now be crouching on your tiptoe with your palms resting on the floor. Lean forward, then explosively push yourself off the floor so that you get back into a crouch.
  15. Isometric triceps extension: This exercise is a good way to complete your triceps workout at home because it uses the muscle one last time without stretching or contracting it (isometric). Bend your right arm so that it is at a right angle and grasp your right fist with the hand of your left arm. Now push down with your right arm while pushing up with your left arm. Your arms should remain static while doing this. After a short while you will feel tension in your right triceps. Hold for 20 to 30 seconds and then switch arms.


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