In these unprecedented times of social distancing, maintaining your health and fitness are more important than ever. Exercising regularly and eating a healthy diet can boost your mood and keep your immune system working the way it’s supposed to.
While it might be easy to laze around at home, working out at home is one of the best ways that you can do to keep your body healthy and in tip-top shape. So, why not use some of your newfound extra time to work on building your triceps?
Grab your workout chair or bench, an exercise mat, and your dumbbells, and get ready to sweat. All that’s left for you to do now is to keep reading and learn the top 5 triceps workouts that you can do right in the comfort of your own home.
Best Triceps Workout You Can Do At Home
Before we get into the top five workouts for you to beef up your triceps at home, a word of caution. Proper form and technique are of the utmost importance when you’re working on strengthening and building muscle.
If you’ve never tried any of these exercises before, remember to remain cognizant of your body position and mechanics at all times. If something feels wrong during your triceps workout, you should always stop, assess, and see if you can correct yourself before continuing to avoid injuring yourself.
Tricep Bench Dips
Easily accessible for beginners and challenging enough for experts, triceps bench dips are an awesome way to get your arms looking pumped while building muscle on your chest and anterior deltoids as well.
For this triceps workout, all you’ll need is your exercise chair or bench, or another sturdy elevated surface that you can use (ie. a step on your staircase, a bench in the park, etc.).
Are you ready to try triceps bench dips for yourself? Follow these steps to execute this exercise properly and with perfect form:
- Sit down on your elevated surface and grip the edge with your hands. Your thumbs should be in towards your hips, your fingertips pointing down to the floor, and your palms should be down flat beside you.
- Push your butt up and off the bench using your arms while firmly gripping the bench. As you straighten your arms to lift, walk your feet forward slightly to keep your legs straight and your knees from bending.
- Bend your elbows to slowly lower your body towards the ground. Once your arms are parallel to the floor, stop and hold your position. Your arms should create a right angle and your butt should be a few inches off of the ground. Your forearm should always be perpendicular to the floor.
- Straighten your arms slowly to lift your torso and push yourself back up into the starting position. Your legs should remain still, and your back and shoulders should be squared. It can be tempting to roll your shoulders forward while performing this exercise, however, this can put you at risk for injury.
- Once you’ve returned to the starting position you have successfully completed one repetition of a triceps bench dip. Great work!
To get the most out of this triceps workout, try integrating 2 or 3 sets of between 10 and 15 reps into your current fitness routine.
Dead Stop Push-Ups
Dead stop push-ups, also known as hand-release push-ups, are a fantastic beginner exercise for strength training and building your triceps, chest, and shoulders.
The secret behind this triceps workout that makes it more effective than traditional push-ups is the stopping factor.
By forcing yourself to pause, dead stop push-ups allow your body to move through a full range of motion without help from your stretch reflex.
Dead stop push-ups are a great addition to your home workout as they only require enough space for you to lay out your exercise mat and get moving.
Follow these steps to perfect your dead stop push-ups and get the most out of your triceps workout:
- Lay flat on your mat with your toes pointed down.
- Position your hands on the side of your armpits, spread your fingers, and keep your palms down.
- Squeeze your legs together, while keeping your toes pointed down.
- Lift your hands a few inches from the floor and squeeze your shoulder blades together.
- From this position, push your hands into the floor and lift your body up all the way through until your arms are perpendicular to the floor.
- Once in the lifted position, hold for a few seconds before coming back down.
- Now that you’re back in the starting position, you’ve completed your first dead stop push-up lift. Way to go!
To take the dead stop push-up challenge, you have to complete 10 reps of dead-stop push ups every minute on the minute for ten straight minutes.
But you have to crawl before you can run, so we recommend starting off with one set between 5 and 7 reps of dead-stop pushups every minute on the minute before taking the challenge.
Narrow Incline Push-Ups
If the dead stop push-up sounds a bit too initiating for you, the narrow incline push-up is an awesome way to help you build the strength and confidence in your abilities to get you there.
Narrow incline push-ups target the triceps and pecs, so they’re especially beneficial for muscle building and training.
Like triceps bench dips, narrow incline push-ups only require the use of an exercise chair or bench. If you don’t have either of these around, you can also use a stair or a stable chair, bed, or table as a substitute.
Here’s how you can execute a narrow incline push-up with proper technique and form:
- Face the exercise chair/bench or whatever substitute surface that you are using.
- Put your hands on the edge of the bench. Your hands should be only slightly wider than your shoulder width.
- Place your feet so that your body lines and arms are straight. Remember to keep your elbows from locking.
- Lower your chest to the edge of the bench by bending your elbows. It’s important to inhale during this movement to help keep your breathing at a regular pace.
- Push yourself away from the bench until your arms are extended, without locking your elbows. Exhale during this movement.
- Once you’re returned to the starting position, you’ve finished a repetition of narrow incline push-ups.
For maximum effectiveness, you should consider repeating 2 to 3 sets of 10 reps of narrow incline push-ups.
As you get stronger, you can increase the number of reps and sets that you can do safely.
Triceps Dumbbell Kickbacks
Performing triceps dumbbell kickbacks helps build and strengthen your triceps while promoting flexibility and improving your range of motion.
This is key to preventing injury and developing better upper body strength overall. Triceps dumbbell kickbacks are the first of the triceps workouts on our list that requires the use of weights, but we promise it’s just as simple as the other exercises covered thus far.
If you don’t have any weights at your disposal, we first recommend that you using adjustable dumbbells that are compact and easy to use.
However, if you want to try these today, you can also use soup cans or full water bottles as substitute weights.
Are you ready to get started? Here’s how you can do a triceps dumbbell kickback like a pro:
- Stand up holding your dumbbells (or weights), lean forward slightly at the waist, and bend your knees.
- Position your arms so that your biceps are perpendicular to the floor and your triceps are aligned with you back. Remember to keep your back and neck straight.
- Using your elbow as a hinge, squeeze your core and lift the dumbbell back and up by straightening your arm behind you. Only your elbow should be moving, your triceps should be completely still.
- Once your arm is straight, hold your position.
- Return to the starting position and give yourself a pat on the back because you just did your first triceps dumbbell kickback repetition.
We recommended between 2 and 3 sets of 10 to 15 reps to get you started. As you strengthen your muscles and improve, consider upping your weight or increasing your sets and reps to get more out of your triceps dumbbell kickback workout.
Standing Dumbbell Triceps Extension
Standing dumbbell triceps extensions is also known as two-arm dumbbell tricep extensions or overhead triceps extensions.
This exercise takes your triceps through their full range of motion, fully isolating and targeting your triceps for ultimate strengthening and muscle building.
Like the triceps dumbbell kickbacks, all you’re going to need to do this triceps workout is a single dumbbell or weight (or one of the substitutes mentioned previously) and you’re ready to get going.
Let’s go through how you can do a standing dumbbell triceps extension:
- Stand with your feet shoulder length apart and your back straight.
- Hold your dumbbell (or weight) in both hands with your palms facing up.
- Use both hands to raise the dumbbell directly above your head.
- Lower the dumbbell in an arc slowly behind your head and hold your position. Keep your upper arms still during this movement and use your elbows to flex.
- Slowly raise the dumbbell back to the starting position above your head.
- Give yourself a hand because you just completed your very first standing dumbbell tricep extension.
For this exercise, we suggest 3 to 4 sets of 8 to 12 repetitions to begin, with increasing weight, sets, or reps as you build your triceps and gain strength.
You now have all of the tools you need to get your triceps bulked up and feeling strong.
All that’s left to do is to combine the exercises we’ve gone over to create a triceps routine that will have you building muscle fast.
Use the following routine to get your triceps shredded:
- Narrow Incline Push-Ups, 2 sets of 10 reps
- Dead Stop Push-Ups, 1 set of 7 reps
- Triceps Bench Dips, 2 sets of 10 reps
- Standing Dumbbell Triceps Extensions, 3 sets of 10 reps
- Triceps Dumbbell Kickbacks, 2 sets of 15 reps