Best Triceps Workout For Home
There are some things that you must remember before you start training and building your triceps. Let us look at those points
Train your triceps 2-3 times in a week. You should not do it every day because your muscles need some time to recover. So training 2-3 times a week is ideal when it comes to your triceps. Remember that you need to challenge your muscles, not punish them.
Triceps Muscle Details
Your triceps are actually called the “triceps brachii” and are a large muscle group on the back of your upper arm. The purpose of the triceps is to straighten your arms. So any exercise that straightens your arms is going to work the triceps!
This, as you may expect due to the “tri” in the name, is a 3-headed muscle group (long head, lateral head, medial head).
I love the triceps because they are an amazing muscle group when fully developed!
- Place your exercise well in your routine. Train your tricep after a chest or shoulder exercise. Work on your triceps after you have done the multi-joint movements.
- Long head movements are important. Changing your angle can help in case of stagnation.
- Do not leave out your medial head for the sake of your long and lateral head. Each part needs equal attention.
- Take good care of your form and posture.
With these important points in mind, let us start with a great tricep workout that can be done at home. This will definitely give you quick results.
Try These Exercises For Bigger Triceps.
Lying Triceps Extension
Grab a pair of dumbbells and lie on a bench. With a neutral, shoulder-width grip and straight arms, hold the dumbbells up over your forehead.
Bend at the elbows as you lower the weights down to the sides of your forehead. Keep your upper arms in the same position, and pause when your elbows are bent just past 90 degrees. Return to the starting position.
Swiss-Ball Lying Triceps Extension
Lie with only your head, neck, and shoulder blades in contact with a ball — your lower back should be off of it. Then with your feet shoulder-width apart, push to lift your hips until they’re parallel to the floor and your knees are bent at a 90-degree angle. Do standard lying triceps extensions, angling your arms back slightly as you hold the dumbbells overhead, to ensure more work for the long head of your triceps.
Cross-Body Unilateral Extension
Sit on a bench and lean toward your dominant side, grabbing the side of the bench to steady yourself. With an overhand grip, hold a dumbbell in your non-dominant hand and raise it at arm’s length above your shoulder so your arm and torso are at the same angle.
Bend your elbow to lower the weight until it’s an inch or two above your jaw. Pause, then return to the starting position. Keep your upper arm in the same position throughout. Finish the set with that arm, then repeat with the other.
Overhead Triceps Extension
Grab the end of a moderately heavy dumbbell with both hands, and sit at the end of a bench. With your palms around the bar and pressing up on the inside of the upper weight plate, lift the weight over your head, and hold it there with your elbows close to your head.
Lower the weight behind your head until your forearms are just past parallel to the floor. Pause, then return to the starting position. Keep your upper arms in the same position throughout.
Unilateral Triceps Kickback
Grab a light dumbbell in your non-dominant hand and place your opposite hand and knee on a bench. (This is the same basic starting position as the one-arm row.) Plant your non-dominant foot flat on the floor. Bend forward at the hips so your torso is parallel to the floor. Hold the dumbbell at the side of your abdomen with a neutral grip, elbow pointed toward the ceiling.
Lift the weight up and back until your arm is straight. Keep your elbow pointed toward the ceiling and the rest of your body steady. Pause for 2 full seconds, then slowly return to the starting position. Finish the set on that side before repeating on the other.
Close-Grip Bench Press
Grab a pair of dumbbells with a neutral grip, to maximize your triceps workload. Lie on a bench and extend both arms directly over your chest.
Lower the weights straight down toward your chest. (If you angle them outward, you’ll reduce the role of your triceps.) Bring your elbows past your sides and stop just before the weights touch your chest. Pause, then press back to the starting position.
2-Day Per Week Triceps Workout
- Close-Grip Bench Press.
- Dip (Weighted If Possible)
- Dumbbell or Cable Overhead Triceps Extension.
- Barbell Bench Press.
- Close-Grip Bench Press.
- Cable Triceps Extension or Cable Triceps Kickback.
No body part grows by beating it everyday—you need to rest to let your arms recover. In the hours after a workout, your muscles lose strength and power as they heal; after 36-48 hours, the muscle actually gets stronger, which is a process called “supercompensation”. You must give yourself rest.
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