The Best Triceps Workout You Can Do at Home
If you’re looking for a great triceps workout that you can do at home, then this is the article for you! We’ll show you some of the best exercises to target your triceps, as well as how to properly perform them. By the end of this article, you’ll have all the knowledge you need to get started on building bigger, stronger triceps!
The Benefits of a Good Triceps Workout
If you’re looking for a great triceps workout that you can do at home, then look no further! This workout is simple, yet effective and will help you build strong and toned arms.
The first exercise is a triceps push-up. Start in a regular push-up position, but place your hands closer together so that your index fingers and thumbs are touching. Lower yourself down until your chest nearly touches the ground, then press back up. Do 10-12 reps of this exercise.
The second exercise is a triceps dip. Place your hands shoulder-width apart on a sturdy chair or bench. Extend your legs out in front of you and slowly lower yourself down until your elbows are at a 90 degree angle. Press back up to the starting position. Do 10-12 reps of this exercise.
The third exercise is an overhead triceps extension. Start by holding a dumbbell in each hand with your palms facing each other. Raise the dumbbells overhead, keeping your arms straight. Bend at the elbows to lower the dumbbells behind your head, then press back up to the starting position. Do 10-12 reps of this exercise.
Finish up with some triceps kickbacks . Grab a pair of dumbbells and bend forward at the hips until your upper body is parallel to the ground (you can place one hand on a chair or bench for balance). Keeping your upper arms close to your sides, extend your elbows to kick the weights back behind you, then return to the starting position . Do 10-12 reps of this move .
Doing this workout 2-3 times per week will help you see results quickly!
What You Need to Get Started
If you’re looking to get strong, toned arms, triceps are key. “The triceps make up two-thirds of the upper arm, so they’re crucial for definition,” says certified strength and conditioning coach Sarah Otey. “And since we use them in so many daily activities—like pushing open a door or lifting a suitcase—it’s important to keep them healthy and injury-free.”
To do that, you need to work all three heads of the muscle (the long head, medial head, and lateral head) with a variety of exercises. This at-home workout from Otey hits all the bases. Do each move for 30 seconds followed by a 15-second rest. Repeat the entire circuit three times through.
The Best Triceps Exercises to Do at Home
If you’re looking for a great triceps workout you can do at home, look no further! This workout requires no equipment and can be done in just a few minutes.
Start by doing a set of 20 push-ups. If you can’t do 20 push-ups, start with as many as you can and work your way up. Once you’ve completed your push-ups, move on to triceps dips.
To do triceps dips, place your hands shoulder-width apart on a sturdy chair or couch. Extend your legs out in front of you and lower your body down until your elbows are at 90 degrees. Press back up to the starting position and repeat for 10 reps.
Finish up your workout with some close grip push-ups. These are just like regular push-ups except that your hands should be placed closer together, about 6 inches apart. Do as many reps as you can and then take a break before repeating the entire circuit again.
How Many Sets and Reps Should You Do?
There are a lot of different ways that you can work out your triceps, but not all of them are going to be effective. If you want to get the most out of your triceps workout, you need to make sure that you are doing the right exercises with the right amount of sets and reps. Here is a look at the best triceps workout you can do at home.
One of the best exercises for working your triceps is the overhead dumbbell extension. You will need a pair of dumbbells for this exercise. Start by holding one dumbbell in each hand and extending your arms straight overhead. From there, lower the dumbbells behind your head, keeping your elbows close to your ears. Once the dumbbells are at about shoulder level, extend your arms back to the starting position. Do three sets of 10-12 reps with this exercise.
Another great exercise for working your triceps is the lying tricep extension. This exercise can be done with either a barbell or a pair of dumbbells. Start by lying on your back on a bench or other flat surface. If you are using a barbell, grip it with an overhand grip and hold it above your chest with your arms straight. If you are using dumbbells, hold them at either side of your head with your palms facing inwards. From there, lower the weight down towards your forehead, keeping your elbows close to your sides throughout the movement. Once the weight is at about forehead level, raise it back up to the starting position and repeat for 10-12 reps before taking a break..
The number of sets and reps you do for each exercise will depend on how much weight you are using and how many repetitions you can do before tiring out.. For example, if you can only do 8 repetitions before tiring out then only do 2 sets instead 3 sets so that each set is more productive.. As always start light until get used to an movement then gradually increase weight as form allows
Tips for Making the Most Out of Your Workout
There are a lot of great triceps exercises you can do at home with little to no equipment. Here are a few of the best:
1. Pushups – Pushups are a great all-around exercise for your upper body, including your triceps. If you want to make them more challenging, try doing them on your toes or with your hands close together.
2. Triceps dips – You can do these on a chair, bench, or even the edge of a table or countertop. Just make sure whatever you’re using is sturdy and won’t move when you’re dipping down.
3. Overhead triceps extensions – You can use dumbbells, resistance bands, or even cans of soup for this exercise. Just be careful not to put too much strain on your elbow joint by going too heavy or lowering the weight too far behind your head.
What Are the Risks of Not Working Out Your Triceps?
If you’re looking to tone your triceps, this is the workout for you. Just a few minutes a day will make a big difference.
There are many benefits to working out your triceps, including improved arm strength and definition. However, there are also some risks associated with not working out your triceps regularly. These risks include decreased arm strength and definition, as well as increased risk of injury.
If you want to avoid these risks, it’s important to make sure you’re including some form of triceps workout in your routine. This doesn’t have to be anything fancy – even simple exercises like push-ups or tricep dips will do the trick. Just a few minutes each day is all it takes to keep your arms looking their best.
If you’re looking for a triceps workout you can do at home, this is the one for you. It’s simple, effective, and doesn’t require any equipment.
Start by doing a set of push-ups. If you can’t do a full push-up, start from your knees. Do as many reps as you can until your muscles start to fatigue.
Next, do some triceps dips off of a chair or couch. If your legs start to shake, that’s ok – just keep going until your muscles are really burning.
Finally, finish up with some overhead triceps extensions. You can use a broomstick or dowel for this exercise. Just hold it overhead with both hands and extend your arms straight up and down. Do as many reps as you can until your arms are ready to fall off!