How can you tone your triceps at home. What equipment do you need for effective triceps exercises. Which bodyweight exercises target the triceps. How to modify pushups for triceps activation. What are the benefits of dips for triceps.

Bodyweight Triceps Exercises for Home Workouts

Achieving toned triceps doesn’t require fancy gym equipment or expensive machines. With a few simple bodyweight exercises, you can effectively target and strengthen the backs of your upper arms right in the comfort of your own home. Let’s explore some of the most effective bodyweight triceps exercises you can incorporate into your home workout routine.

Close-Grip Pushups: Maximizing Triceps Activation

Close-grip pushups are an excellent way to isolate and engage your triceps muscles. By positioning your hands closer together, you shift the focus from your chest to the backs of your arms. Here’s how to perform them correctly:

1. Start in a high plank position with your hands directly under your shoulders
2. Move your hands closer together, leaving just a few inches between them
3. Lower your chest towards the ground, keeping your core engaged
4. Press back up through your palms to complete one repetition

To increase the difficulty, try elevating your feet on a chair or couch. This modification increases the incline and intensifies the workout for your triceps.

Modified Pushup Variations for Triceps Focus

Standard pushups can be adapted to target your triceps more effectively. Here are some variations to try:

• Wide-stance pushups: Take a wider stance with your feet to shift more tension onto the triceps
• Fist pushups: Perform pushups on your knuckles to activate the triceps muscles more intensely
• Diamond pushups: Form a diamond shape with your hands underneath your chest for increased triceps engagement

These modifications allow you to customize your pushup routine to focus on triceps development without the need for additional equipment.

Dips: A Powerful Triceps Builder for Home Workouts

Dips are one of the most effective exercises for building strong, toned triceps. While typically performed on parallel bars in a gym, you can easily adapt this exercise for home use with some creativity.

Chair Dips: A Home-Friendly Triceps Blaster

To perform dips at home, all you need are two sturdy chairs. Here’s how to set up and execute this exercise:

1. Place two chairs facing each other, about shoulder-width apart
2. Sit on the edge of one chair, grasping the edge of the other chair with your hands
3. Walk your feet out, keeping your buttocks near the chair
4. Bend your elbows to lower your hips down into a dip
5. Press back up to the starting position to complete one repetition

Remember to keep your core engaged and your elbows pointing backward throughout the movement. To increase the intensity, try adding weight to your lap or performing deficit dips with your feet elevated.

Bench Dips: An Alternative for Triceps Targeting

If you have a workout bench or a sturdy chair at home, you can perform bench dips to target your triceps. Here’s how:

1. Sit on the edge of the bench or chair with your hands grasping the edge behind you
2. Extend your legs straight out, slightly bending your knees to reduce stress on the joints
3. Lower yourself by bending your elbows, keeping them pointing backward
4. Press back up to the starting position

Bench dips are an excellent alternative to traditional dips and can be easily incorporated into your home workout routine.

Dumbbell Exercises for Triceps Toning at Home

While bodyweight exercises are effective, incorporating dumbbells into your triceps workout can add variety and increase the challenge. Here are some dumbbell exercises that target your triceps effectively.

Overhead Extensions: Isolating the Triceps

Overhead extensions are an excellent exercise for isolating the triceps muscles. They can be performed either seated or standing. Here’s how to do them:

1. Hold a dumbbell in each hand and raise them over your head
2. Bend your elbows, lowering the weights behind your head
3. Without moving your upper arms, press the weights back up to the starting position
4. Focus on controlling the motion and flexing your triceps throughout the exercise

When performing overhead extensions, it’s crucial to maintain proper form and avoid swinging or jerking the weights. Start with lighter weights until you master the technique.

Skull Crushers: A Challenging Triceps Exercise

Skull crushers, also known as lying triceps extensions, are a variation of overhead extensions that target the triceps from a different angle. Here’s how to perform them:

1. Lie on your back on a bench or the floor
2. Hold a dumbbell in each hand with your arms extended straight above your chest
3. Keeping your upper arms stationary, bend your elbows to lower the weights towards your forehead
4. Press the weights back up to the starting position, fully extending your arms

As with any exercise, start with lighter weights and focus on proper form before increasing the weight. Skull crushers can also be performed with a barbell or EZ curl bar for variation.

Targeted Triceps Exercises with Dumbbells

In addition to overhead extensions and skull crushers, there are several other dumbbell exercises that can help you target your triceps effectively at home. Let’s explore some of these exercises and their variations.

Tricep Kickbacks: Isolating the Back of the Arms

Tricep kickbacks are an excellent exercise for isolating the backs of your arms. Here’s how to perform them:

1. Stand with your knees slightly bent, hinging at your hips to bring your torso parallel to the floor
2. Hold a dumbbell in each hand, keeping your upper arms close to your body and elbows bent at 90 degrees
3. Keeping your upper arms still, extend your arms back and up until they’re straight
4. Squeeze your triceps at the top of the movement, then slowly lower the weights back to the starting position

When performing kickbacks, it’s essential to stabilize your core and avoid arching your back. You can also do this exercise on an incline bench to target your triceps from a different angle.

Single-Arm Kickbacks: Preventing Muscular Imbalances

To ensure balanced triceps development and prevent muscular imbalances, consider incorporating single-arm kickbacks into your routine. Here’s how to do them:

1. Follow the same form as regular kickbacks, but focus on one arm at a time
2. Keep your elbow fixed in place as you raise the dumbbell behind you
3. Maintain a steady gaze downward and keep your torso still throughout the movement
4. Complete all repetitions on one arm before switching to the other

Single-arm kickbacks allow you to focus on each arm individually, ensuring that both sides of your body are getting equal attention and work.

Resistance Band Exercises for Triceps

Resistance bands are versatile, affordable, and easy to store, making them an excellent tool for home workouts. They can provide effective resistance for triceps exercises, offering a different challenge compared to bodyweight or dumbbell exercises.

Triceps Pushdowns with Resistance Bands

Triceps pushdowns are typically performed on a cable machine at the gym, but you can easily replicate this exercise at home with a resistance band. Here’s how:

1. Secure a resistance band to a sturdy object above head height
2. Grasp the band with both hands, palms facing down
3. Keep your elbows close to your body and upper arms stationary
4. Push the band down until your arms are fully extended
5. Slowly return to the starting position, controlling the resistance

This exercise effectively targets the triceps and can be adjusted by using bands of different resistance levels or by changing your distance from the anchor point.

Overhead Triceps Extensions with Bands

You can also perform overhead triceps extensions using a resistance band instead of dumbbells. Here’s how to do it:

1. Stand on the middle of the resistance band with your feet shoulder-width apart
2. Grasp the ends of the band and raise your hands overhead
3. Keeping your upper arms stationary, bend your elbows to lower your hands behind your head
4. Extend your arms back up, focusing on the contraction in your triceps

This exercise allows for a smooth, continuous resistance throughout the movement, providing a unique challenge for your triceps.

Compound Exercises That Target Triceps

While isolation exercises are great for targeting the triceps directly, compound exercises that work multiple muscle groups can also contribute significantly to triceps development. These exercises not only help build triceps strength but also improve overall upper body functionality.

Diamond Push-Ups: A Challenging Triceps Builder

Diamond push-ups, also known as triangle push-ups, are a more advanced variation of the standard push-up that places greater emphasis on the triceps. Here’s how to perform them:

1. Start in a push-up position, but bring your hands close together under your chest
2. Form a diamond or triangle shape with your index fingers and thumbs touching
3. Lower your chest towards your hands, keeping your elbows close to your body
4. Push back up to the starting position, focusing on engaging your triceps

This exercise not only targets your triceps but also engages your chest and shoulders, making it an efficient compound movement for upper body strength.

Bench Press with Close Grip: Emphasizing Triceps Activation

If you have access to a barbell and bench at home, the close-grip bench press is an excellent compound exercise for triceps development. Here’s how to do it:

1. Lie on a flat bench with a barbell held above your chest
2. Grip the bar with your hands closer together than shoulder-width
3. Lower the bar to your lower chest, keeping your elbows close to your body
4. Press the bar back up to the starting position, focusing on using your triceps

This exercise not only targets your triceps but also works your chest and shoulders, making it an efficient compound movement for overall upper body strength.

Creating an Effective Home Triceps Workout Routine

Now that we’ve explored various triceps exercises you can do at home, let’s discuss how to create an effective workout routine to build and tone your triceps.

Structuring Your Triceps Workout

When designing your triceps workout, consider the following guidelines:

• Frequency: Aim to train your triceps 2-3 times per week, allowing at least one day of rest between sessions
• Exercise selection: Include a mix of compound and isolation exercises
• Sets and reps: Perform 3-4 sets of 8-12 repetitions for each exercise
• Progressive overload: Gradually increase the difficulty by adding more reps, sets, or resistance over time

Remember to warm up properly before your workout and cool down afterward to prevent injury and promote recovery.

Sample Home Triceps Workout Routine

Here’s an example of a triceps workout you can do at home:

1. Close-grip push-ups: 3 sets of 10-15 reps
2. Dips (using chairs): 3 sets of 8-12 reps
3. Overhead triceps extensions (with dumbbells or resistance band): 3 sets of 10-12 reps
4. Tricep kickbacks: 3 sets of 12-15 reps per arm
5. Diamond push-ups: 2 sets to failure

Adjust the number of sets and reps based on your fitness level and gradually increase the difficulty as you get stronger.

Nutrition and Recovery for Triceps Development

While effective exercises are crucial for building and toning your triceps, proper nutrition and recovery play equally important roles in achieving your fitness goals.

Nutrition for Muscle Growth and Definition

To support triceps development, focus on the following nutritional aspects:

• Protein intake: Consume adequate protein (about 1.6-2.2 grams per kilogram of body weight) to support muscle repair and growth
• Balanced diet: Include a variety of fruits, vegetables, whole grains, and healthy fats in your meals
• Calorie control: Adjust your calorie intake based on your goals (slight surplus for muscle gain, slight deficit for fat loss)
• Hydration: Drink plenty of water to support muscle function and recovery

Remember that nutrition plays a crucial role in both muscle building and achieving the toned look you desire.

Recovery Strategies for Optimal Triceps Growth

Proper recovery is essential for muscle growth and preventing overtraining. Incorporate these recovery strategies into your routine:

• Adequate sleep: Aim for 7-9 hours of quality sleep per night
• Rest days: Allow at least one day of rest between triceps workouts
• Stretching: Perform triceps stretches to improve flexibility and reduce muscle tension
• Foam rolling: Use a foam roller to release tension in your triceps and surrounding muscles

By prioritizing both nutrition and recovery, you’ll maximize the results of your home triceps workouts and achieve your goal of toned, strong arms more effectively.

If one of your fitness goals for this year is to tone and strengthen your triceps, you don’t need fancy gym equipment or machines to do so. There are plenty of effective triceps exercises you can do in the comfort of your own home with minimal equipment. Whether using your own bodyweight, dumbbells, resistance bands, or something as simple as a chair, you can challenge your triceps and take your arm training to the next level.

Close-Grip Pushups: Target Triceps With Your Own Bodyweight

One of the best triceps exercises you can do at home is close-grip pushups. By placing your hands closer together and directly under your chest when performing a pushup, you increase triceps activation and get more isolation in the upper back of the arms. Start in a high plank with your hands directly under your shoulders. Walk your hands together until there are just a few inches between them. Keeping your core engaged, bend your elbows and lower your chest towards the ground. Press back up through your palms to complete one rep. For added challenge, place your feet up on a chair or couch to increase the incline.

Make Standard Pushups More Triceps-Focused

You can also modify standard pushups to target your triceps more directly. One way is to take a wider stance with your feet, lowering your hips which shifts more tension onto the triceps as you lower down. You can also try pushups on your fists. Clenching your fists and pressing through your knuckles activates the triceps muscles more. Diamond pushups with your hands in a diamond shape underneath you are another great triceps variation.

Dips Between Two Chairs: Another Bodyweight Triceps Blaster

Dips are one of the most effective bodyweight moves for building strong, toned triceps. At home, you can DIY a dip station by setting up two sturdy chairs facing each other. Sit on the edge of one chair, hands grasping the edge of the other chair. Walk your feet out and keep your butt near your chair. Bending at the elbows, slowly lower your hips down into a dip. Press back up to complete one rep. Make sure to keep your core engaged and elbows pointing backward throughout the move. You can up the intensity by adding weight to your lap or doing deficit dips with your feet elevated.

Bench Dips Also Target Triceps

If you have a workout bench at home, modify triceps dips by sitting on the edge with your hands behind you, grasping the bench edge. Extend your legs straight out and slightly bend your knees to take the load off. Dip down bending elbows back, then press up. You can also do bench dips off a sturdy chair.

Overhead Extensions: Tone Triceps With Dumbbells Or Resistance Bands

Overhead extensions isolate the triceps muscles in the backs of the upper arms wonderfully. You can do this exercise seated or standing with dumbbells or a resistance band looped around your hands. With a dumbbell in each hand, raise them over your head with elbows bent and palms facing inwards. Without moving your upper arms, bend at the elbow and lower the weights behind your head. Press back up to starting position, keeping elbows fixed. Make sure not to swing or jerk the weights. Control the motion and flex those triceps!

Skull Crushers Also Blast Triceps

A variation of overhead extensions, skull crushers are done lying down with either dumbbells or a barbell. Lower the weights to either side of your head, bending at the elbows. Press back up, fully extending your arms. This isolates the triceps muscles beautifully. Start light until you get the hang of the move.

Tricep Kickbacks: Focus On Your Triceps With This Move

Bent over tricep kickbacks really isolate the backs of the arms with controlled motion. Stand with knees soft, hinging at your hips and bringing your torso parallel to the floor. Keeping upper arms still and elbows bent 90 degrees, raise the dumbbells back and up until arms are straight. Squeeze your triceps, then slowly lower back down. Make sure you are stabilizing with your core and not arching your back. Kickbacks can also be done on an incline bench to target the triceps from a different angle.

Prevent Imbalances With Single-Arm Kickbacks

Doing tricep kickbacks one arm at a time can help prevent muscular imbalances from developing. Focus on keeping each elbow fixed in place as you raise the single dumbbell behind you. Keep your gaze down and torso still throughout the move. Alternate arms for a killer triceps burn!

Rolling Triceps Extensions: Use A Barbell For Extra Resistance

Whether seated or standing, rolling triceps extensions with a barbell or EZ curl bar can really isolate and fatigue the triceps with higher weight. Grasp the bar with hands about shoulder-width apart and palms facing up. Start with elbows bent and upper arms stationary at your sides. Engaging the triceps, straighten your arms over your head. Slowly lower back down, keeping those elbows fixed. Make sure you are controlling the weight at all times – no jerking or swinging!

Decline Triceps Extensions Also Target Triceps

For an extra triceps challenge, do rolling extensions on a decline bench. Lie back on the bench (you can also use an exercise ball) holding the EZ bar over your chest. Keeping upper arms steady, bend elbows back and lower the bar behind your head. Pressing through the triceps, straighten arms back to start. The decline targets the triceps beautifully!

Underhand-Grip Pushups: Switch Up Your Hand Placement

Standard pushups with your hands turned so your fingers point towards your knees shifts more focus onto the triceps muscles. Turning your hands into an underhand, reverse grip recruits the triceps more as you lower your chest down. Make sure to keep your core engaged and hips in line with your body as you perform underhand pushups. Place your hands slightly wider than shoulder-width apart for a greater triceps challenge.

Diamond Pushups Also Blast Triceps

Diamond pushups are a tough variation that smoke your triceps. Set up in a high plank position, then connect your hands together so your thumbs and index fingers make a diamond shape. Keeping your hips steady and core engaged, bend elbows out to the sides to lower your chest down. Pressing through your palms, straighten arms to return to start. The closer your hands, the more triceps activation!

Bench Dips: Use A Workout Bench Or Chair For Support

Dips are one of the most effective bodyweight moves for sculpting and strengthening the triceps muscles. At home, you can do bench dips if you have a workout bench or even a sturdy chair. Sit at the end of the bench with your palms down on the edge, fingers pointed towards your hips. Walk your feet out as you lift your hips off the bench. Keeping elbows pointing back, bend and lower your body down by bending at the elbows. Press back up and squeeze those triceps. Add weight to your lap for a greater challenge!

Make Sure To Keep Those Elbows Tucked In

Proper form is key with triceps dips to fully target the backs of the arms. Make sure to keep those elbows pinned right next to your torso pointed straight back as you dip down and press up. Leaning forward and letting those elbows flare out puts stress on the shoulders and engages your chest more.

Resistance Band Pushaways: Use Bands To Add Resistance

Standing overhead triceps extensions with a resistance band looped around both hands targets the triceps in a functional, dynamic way. Start with hands overhead, thumbs hooked inside the band with palms facing each other. Keeping your elbows locked, push your hands forward against the band’s resistance, squeezing your triceps. Bring hands back overhead to return to start. Make sure to keep tension on the band at all times and don’t lock out your elbows.

Bands Let You Get A Killer Triceps Burn Anywhere

The great thing about resistance bands is they provide a challenging triceps workout anywhere. Stand in a hallway, your living room, outside on the porch – overhead extensions with a band let you workout your triceps anywhere, anytime. You can find varying levels of band resistance to continue challenging your triceps at home.

Tricep Planks: Planks With Arm Lifts Tone Triceps And Core

If you want to fatigue your triceps and engage your core at the same time, tricep planks are a killer combo exercise. Start in a high plank position with hands directly under your shoulders. Maintaining tension through your core, lift one hand off the ground and extend your arm up towards the ceiling. Squeeze the tricep, then return the hand to the floor. Alternate arms, lifting and squeezing. Make sure to keep your hips steady and core braced throughout the motion. Talk about full body burn!

Challenge Your Balance And Coordination

Tricep planks require focus, balance, and coordination to maintain proper form. The core activation combined with isolating the triceps through the overhead arm lift makes for an excellent full-body exercise. Start off slow, making sure not to arch your back or shift your hips side to side as you lift each arm up. Done properly, tricep planks will make your arms and abs burn!

Looking to really fatigue and challenge your triceps? Compound lifts like close-grip bench presses and narrow-grip pushups are great, but don’t overlook isolation exercises as well. By focusing on just the triceps, you can really blast them from multiple angles and develop impressive definition in the backs of your arms.

Dips Between Two Chairs: Another Bodyweight Triceps Blaster

Dips work wonders for building strong, toned triceps. At home, you can create your own dip station by setting up two sturdy chairs facing each other. Sitting on the edge of one chair, place your hands on the other chair’s edge with fingers forward. Walk your feet out as you lift your butt off the chair. Keeping your core braced and elbows pointed back, slowly lower your body until you feel a stretch in your triceps. Press back up through your palms until arms are straight. Make sure not to arch your back or flair your elbows out.

Add Weight For Greater Resistance

To up the challenge, you can add resistance by placing a dumbbell or plate on your lap when doing dips. The extra load increases tension in the triceps as you lower and press your bodyweight. Just be sure not to sacrifice proper form by leaning forward – keep that core tight!

Overhead Extensions: Tone Triceps With Dumbbells Or Resistance Bands

Overhead triceps extensions performed either seated or standing do a phenomenal job isolating the triceps muscles. You can use dumbbells or loop a resistance band around both hands for resistance. With a dumbbell in each hand, raise your arms overhead with elbows bent so your palms face each other. Without moving your upper arms, bend only at the elbow to lower the weights behind your head. Press back to the start by squeezing through the triceps. Make sure to control the weights – no swinging!

Skull Crushers Target The Same Muscles Lying Down

A popular variation of overhead extensions, skull crushers are performed lying down with either dumbbells or a barbell. Lower the weights to the sides of your head by bending at the elbows. Then, exert force through the triceps to straighten your arms back to the start. Start light to get a feel for this isolation exercise. It provides an amazing triceps contraction!

Tricep Kickbacks: Focus On Your Triceps With This Move

Bent over tricep kickbacks are a staple for isolating the triceps with controlled motion. Hinge at your hips so your torso is parallel to the floor, knees slightly bent. Keeping upper arms fixed, brace your core and raise the dumbbells back and up until your arms are straight. Squeeze those triceps at the top! Slowly lower back to the start position. Make sure not to arch your back. Kickbacks can also be done off an incline bench.

Single-Arm Kickbacks Prevent Strength Imbalances

Doing kickbacks one arm at a time helps prevent muscular imbalances from developing. Keep your gaze down and torso still as you raise and lower one dumbbell at a time. Focus on keeping that elbow fixed in place and moving only from the elbow joint. Alternate arms for an intense, focused triceps burn!

Rolling Triceps Extensions: Use A Bar For Extra Resistance

Whether seated or standing, rolling triceps extensions with a barbell or EZ curl bar offer incredible triceps isolation using higher weight. Grip the bar shoulder-width apart with palms up. Keeping upper arms fixed at your sides, straighten your arms overhead using just your triceps. Slowly lower back down maintaining control. Make sure not to swing the weight – keep it strict!

Decline Bench Targets Triceps From New Angle

For a fun new take on extensions, grab an EZ bar and lie back on a decline bench. Keeping upper arms stationary, lower the bar behind your head by bending at the elbows. Pressing through the triceps, straighten your arms back to the start position. The decline bench angle provides an awesome triceps contraction!

When trying to tone and add definition to your triceps, don’t forget about isolation exercises. By focusing on just the triceps using movements like extensions, kickbacks, and skull crushers, you can really blast them from multiple angles. Use dumbbells, resistance bands, or your own bodyweight and try out some new triceps exercises the next time your arms need some TLC!

Overhead Extensions: Tone Triceps With Dumbbells Or Resistance Bands

Looking to sculpt strong, toned triceps you can show off? Who isn’t? Chiseled, defined arms are a sign of strength and fitness. But you don’t need a gym membership or fancy equipment to build eye-catching triceps. This year, make toned triceps your mission with these 15 best triceps exercises you can do at home.

The triceps make up the back portion of the upper arm, opposite the biceps. Hitting all three heads of the triceps – the lateral, medial and long heads – is key to sculpting perfectly proportioned arms. By incorporating moves that target each head from multiple angles, you can develop balanced, envy-worthy triceps at home.

Best Triceps Exercises With Dumbbells

Dumbbells allow you to increase resistance and challenge your triceps in new ways. Try these top dumbbell triceps exercises to tone and define your upper arms without leaving home.

The overhead triceps extension isolates the long head of your triceps. To do it:

• Stand tall holding a dumbbell in each hand. Raise arms straight over head with palms facing inward.
• Keeping upper arms stationary, bend elbows to lower dumbbells behind head until you feel a stretch.
• Straighten arms back overhead to complete one rep. Repeat.

For added challenge, use a heavier dumbbell or complete the move on a stability ball with dumbbells or a resistance band.

Also called the skull crusher, this movetargets all three heads of the triceps by taking them through a full range of motion. To do it:

• Lie faceup on a bench holding a dumbbell in each hand above your chest, arms extended.
• Keep upper arms vertical as you bend elbows and lower dumbbells toward ears.
• Straighten arms back to start for one rep. Complete reps with control.

For added challenge, do it on a stability ball. This tests balance and core stability while working your triceps.

Dumbbell kickbacks isolate the long head of the triceps. To do them:

• Hold a dumbbell in each hand and bend at hips until back is nearly parallel to floor, arms hanging straight down.
• With elbows fixed at your sides, raise forearms until dumbbells are in line with back.
• Lower back to start and repeat for reps.

Keep your torso still as you raise and lower the weights to keep tension on your triceps.

Best Bodyweight Triceps Exercises

You don’t need weights or bands to sculpt standout triceps. Give these challenging bodyweight moves a try.

Narrow push-ups fire up your triceps by increasing the range of motion. To do them:

• Get into push-up position with hands directly under shoulders, narrowing grip to be closer than shoulder-width.
• Bend elbows to lower chest toward floor.
• Push back up to starting position, keeping elbows tucked in at sides.

The closer your hands, the more triceps activation. Do push-ups on an incline if needed to work up to standard push-ups.

Dips work all three heads of the triceps at once. To do them:

• Sit at edge of chair or bench, gripping front edge next to hips.
• Walk feet out and straighten arms to lift butt off seat, keeping torso upright.
• Bend elbows to lower down until elbows are bent 90 degrees.
• Press back up to starting position and repeat.

Keep your movements controlled and elbows close to your sides as you dip down. Bend knees to modify if needed.

This dynamic move provides an intense triceps burn. To do it:

• Start in plank position with hands directly under shoulders.
• Bend elbows and lower halfway down into a push-up.
• Straighten arms back up halfway.
• Bend elbows again to lower halfway into a push-up.
• Straighten arms fully to return to starting plank.

Continue alternating between partial push-ups and full push-ups to keep tension on your triceps.

Best Triceps Exercises Using Resistance Bands

Resistance bands add challenge to bodyweight moves and let you target your triceps from different angles. Here are great triceps exercises using bands.

Mimicking a cable pressdown machine, this exercise works your lateral triceps head. To do it:

• Loop one end of the band around a sturdy object at about chest height.
• Grip the other end of the band in each hand and step back to tension the band with arms extended in front of you.
• Without moving upper arms, bend elbows to pull hands down toward hips.
• Straighten arms back in front of you to complete one rep.

Keep elbows pinned to your sides as you press down then straighten arms.

This move targets your long triceps head. To do it:

• Secure band around sturdy object at about hip height.
• Stand with back to anchor point and grip band ends overhead with arms straight.
• Without moving upper arms, bend elbows to lower forearms behind your head.
• Straighten arms overhead to complete one rep.

Focus on moving only your forearms as you raise and lower them.

Band kickbacks let you zero in on your long head. To do them:

• Stand with left side to anchor point and hold band end down at right hip with right hand.
• Bend right elbow so hand lifts behind you, arm parallel to floor.
• Straighten right arm back down in a kickback motion to complete one rep.
• Switch sides and repeat.

Keep your elbow fixed in place and forearm moving as you kick back. Add extra resistance by wrapping the band around your foot.

Superset Triceps Workouts

Get the most out of your limited home workout time by supersetting triceps exercises. This training style pairs exercises back-to-back to increase intensity. Try these killer triceps supersets:

• Overhead dumbbell extension to lying dumbbell extension
• Diamond push-ups to dips
• Resistance band overhead extension to band kickbacks

Minimize rest between superset moves to boost calorie burn and keep your triceps under constant tension.

Sculpt Sexy, Strong Triceps At Home

With this variety of effective triceps exercises, you have all the tools you need to sculpt standout arms at home. No fancy gym equipment required!

Aim to work triceps up to 2-3 times per week for the best results. Mix up your workout routines to hit your triceps from multiple angles. Track your progress with photos every 4 weeks so you can see your triceps start to pop.

Ready to show off toned, chiseled triceps you built at home? It’s time to get started on sculpting your best arms ever this year!

Skull Crushers: Isolate Triceps On The Floor Or Bench

Searching for an effective triceps workout to sculpt toned arms at home? Look no further than the skull crusher. This isolation exercise targets all three heads of the triceps for complete upper arm development.

The skull crusher is a go-to move in many dedicated arm workouts for good reason. By isolating the triceps through their full range of motion, it builds strength and definition you can’t get from presses alone. Read on to learn proper skull crusher form, variations, and how to add it to your triceps routine.

How To Do Skull Crushers

The basic skull crusher technique is quite simple. To perform it:

• Lie faceup on a bench or floor holding a barbell or dumbbells directly over your chest with arms extended.
• Keeping upper arms perpendicular to floor, bend elbows and lower weight toward top of head.
• Stop just before bar touches forehead, then reverse the motion by straightening arms.
• Repeat for reps.

Don’t let your upper arms move during the exercise. All motion should come from bending and straightening the elbow joint. Use a weight that allows you to complete all reps with proper form.

Floor Vs. Bench Skull Crushers

You can do skull crushers on a flat bench or while lying on the floor. Bench skull crushers allow a greater range of motion, while floor variations emphasize stability.

If doing skull crushers on a bench, set the bench to a 30-45 degree incline to better isolate the triceps. Keep your hips, glutes and shoulders pressed into the bench at all times.

For floor skull crushers, lie on your back with knees bent and feet flat. Focus on keeping your core engaged and low back pressed into the floor as you raise and lower the weight.

Skull Crusher Variations

These skull crusher variations provide new challenges for your triceps:

• Overhead skull crusher: Lie faceup holding dumbbells or kettlebells overhead instead of in front of you.
• Alternating skull crusher: Use two dumbbells and alternate lowering one arm at a time.
• Incline skull crusher: Set bench to 60-75 degrees. This increases range of motion.
• Decline skull crusher: Set bench to 15-30 degrees. Keeps constant tension on triceps.

You can also use resistance bands or a rope attachment on a cable machine instead of dumbbells or barbells to switch up resistance.

Triceps Workout With Skull Crushers

Incorporate skull crushers into an arm day routine 1-2 times per week. Pair them with other triceps exercises that work the muscles from different angles. For example:

• Overhead dumbbell triceps extension: 10-12 reps
• Skull crusher: 10-12 reps
• Rest 60 seconds and repeat for 3 supersets

• Overhead dumbbell extension: 3 sets x 10-12 reps
• Dumbbell kickbacks: 3 sets x 10-12 reps
• Bench skull crushers: 3 sets x 10-12 reps
• Rope pushdowns: 3 sets x 12-15 reps

Perform exercises back-to-back with minimal rest for an intense triceps burn. Use challenging weights that allow you to complete all sets with proper form.

Safety Tips

To avoid injury when doing skull crushers:

• Use a spotter or exercise on a smith machine if new to the move.
• Avoid fully locking elbows to keep tension on triceps.
• Stop the weight just before it touches your head.
• Use reasonable weight and leave 1-2 reps in reserve on each set.

Modifying the range of motion is safer on your elbows than using heavy weight with a full range of motion.

Sculpt Strong, Defined Triceps

Ready to incorporate skull crushers into your next arm workout? Use proper form, train with intent, and feel your triceps start to pop! This isolation exercise builds the defined, chiseled arms you’ve been seeking.

Tricep Kickbacks: Focus On Your Triceps With This Move

Searching for a move that really isolates your triceps? Look no further than the kickback. This targeted arm exercise zeros in on the long head of the triceps for complete upper arm development.

By keeping the upper arm stationary and moving only the forearm, tricep kickbacks emphasize muscle isolation rather than momentum. They help build isolated strength critical for sculpted, well-rounded arms.

Ready to feel the burn? Here is how to perform tricep kickbacks with proper form, technique cues, and variations to take your arm workout up a notch.

How To Do Tricep Kickbacks

Here is the basic kickback technique:

• Hold a dumbbell in each hand and hinge at the hips until torso is nearly parallel to floor. Let arms hang straight down from shoulders.
• Initiate the move by lifting forearms up and back until arms are parallel with torso. Only forearms should move.
• Slowly lower arms back to starting position with control.
• Squeeze triceps at the top of the move and keep elbows fixed in place throughout.

Keep your torso still and avoid swinging or rocking to keep tension on the triceps. Choose a challenging weight that allows you to complete all reps with proper form.

Kickback Form Tips

Follow these technique cues for maximum triceps activation:

• Keep elbows pinned at your sides throughout the move.
• Initiate the move by squeezing triceps to lift forearms.
• Raise forearms until they are in line with your torso.
• Slowly lower with control to maximize time under tension.
• Keep wrists neutral instead of flexed or extended.

Proper elbow and arm positioning is key. Avoid flaring elbows out or letting forearms drift forward. Keeping shoulders down and back also helps stabilize the upper body.

Kickback Variations

These kickback variations provide new challenges:

• Incline kickback: Increase the incline to target triceps more directly.
• Single-arm: Perform one arm at a time to isolate each triceps.
• Alternating: Switch between left and right arms with no rest between sides.
• Band kickback: Loop a resistance band around your foot for constant tension.

You can also use a cable machine to perform cable kickbacks. And be sure to switch up your hand position using dumbbells, barbells or other equipment.

Include In Triceps Workouts

Incorporate tricep kickbacks into an arm day routine 1-2 times per week. They work great after compound moves like dips or close grip presses. For example:Triceps Superset

• Diamond push-ups: 10-12 reps
• Kickbacks: 10-12 reps
• Minimal rest and repeat for 3 sets

Triceps Giant Set

• Close grip bench press: 10 reps
• Dips: 10 reps
• Overhead extension: 10 reps
• Kickbacks: 10 reps

This type of circuit keeps your triceps under constant tension. Use a moderate weight that allows you to maintain proper form on all exercises.

Mistakes To Avoid

Steer clear of these common tricep kickback mistakes:

• Elbows flaring out
• Not engaging triceps to lift weight
• Too heavy of weight with sloppy form
• Jerky, momentum-based reps
• Arched lower back instead of flat and neutral

Proper positioning is critical. Record yourself and readjust as needed. Leaning slightly forward helps keep your torso stable and aligned.

Sculpt Defined, Toned Triceps

Ready to isolate your triceps like never before? Add kickbacks to your regimen and feel your arms pop! Proper form and focused technique is key for maximum results.

Bodyweight Tricep Dips: Use A Chair Or Bench For Extra Triceps Toning

Want to sculpt stronger, more defined triceps without weights or machines? Bodyweight dips are for you! This functional exercise tones and strengthens all three heads of the triceps through a full range of motion.

Dips work your arms and engage your core muscles at once. By changing hand or foot positioning, you can make dips more or less challenging. Ready to feel the burn? Here is how to do proper tricep dips for toned arms.

How To Do Tricep Dips

Here is the basic bodyweight dip technique:

• Sit at edge of sturdy chair or bench with hands gripping front edge on either side of hips.
• Walk feet out straight in front of you, then straighten arms to lift butt off seat.
• Keeping torso upright, bend elbows to slowly lower down until elbows form 90 degree angles.
• Press down through palms to straighten arms and return to starting position.

Keep elbows close to sides and don’t let shoulders hunch up near ears. Go down until you feel a stretch in the triceps then power back up.

Chair Vs. Bench Dips

You can do dips using a sturdy chair or a weight bench:

• Chair dips – Use a sturdy, armless chair pressed against a wall. Sit at the very edge of the seat and walk feet out as far as needed to straighten arms fully when lifting up.
• Bench dips – Position hands shoulder-width apart at edge of flat or adjustable bench. Walk feet out so legs are extended straight in front.

Bench dips allow a greater range of motion. Chair dips are great for supporting less bodyweight as a beginner exercise before progressing to benches.

Dip Form Tips

Follow these technique cues for proper dip form:

• Keep elbows tucked close to sides – don’t let them flare out.
• Lean slightly forward to keep torso upright and engaged.
• Bend elbows back at a 45 degree angle.
• Straighten arms fully at the top without locking elbows.
• Use a controlled pace – avoid bouncing at the bottom.

Engaging your core helps keep your body stable and balanced. Don’t lean too far forward or go deeper than a 90 degree elbow bend.

Dip Variations

Some variations to try once you master standard dips:

• Bench dip: Elevate feet on another bench to increase resistance.
• Weighted dip: Use a dip belt with weight plates to add challenge.
• Jackknife dip: Lift knees up to chest between reps to engage abs.
• Decline dip: Prop feet up on chair or bench behind you.

You can also place hands closer together or farther apart to shift emphasis between the triceps heads.

Include In Triceps Workouts

Incorporate dips into a triceps routine 1-2 times per week. Pair them with single-joint exercises like extensions for a complete workout. For example:

• Diamond push-ups: 10 reps
• Bench dips: 10 reps
• Skull crushers: 10 reps
• Minimal rest between exercises, repeat 3 times.

• Rope pushdown: 12 reps
• Dips: 12 reps
• Dumbbell kickback: 12 reps
• Overhead extension: 12 reps

This burns out your triceps! Use moderate weight and focus on flawless form.

Common Mistakes

Avoid these dip errors:

• Bouncing out of the bottom position
• Letting shoulders creep up toward ears
• Elbows flaring out wide
• Leaning too far forward
• Locking elbows at the top

Record yourself to check positioning. Keeping tension in the triceps as you raise and lower helps maximize results.

Sculpt Strong, Defined Arms

Ready to feel the burn with dips? Use proper form, add variations over time, and build the toned triceps you’ve been seeking!

Single-Arm Kickbacks: Prevent Imbalances By Working Each Arm

Want to ensure you build balanced, symmetrical arms? Add single-arm tricep kickbacks to your routine. This unilateral exercise develops coordinated strength and stability by isolating each arm.

With single-arm moves like the kickback, you can’t rely on your dominant side to take over. By training one arm at a time, you correct strength imbalances between sides for more even development.

Ready to target those triceps? Here is how to perform single-arm kickbacks for toned, defined arms.

How To Do Single-Arm Kickbacks

Here is the basic single-arm kickback technique:

• Hold a dumbbell in your right hand and hinge forward at hips until torso is parallel to floor.
• Let right arm hang straight down from shoulder with palm facing in.
• Initiate move by engaging triceps to lift forearm until arm is parallel with back.
• Slowly lower arm back to starting position with control.
• Complete all reps then switch sides and repeat with left arm.

Keep your torso still throughout the move. Choose a weight that allows you to complete all reps with proper form and control.

Single-Arm Form Tips

Follow these technique cues for maximum results:

• Keep elbow fixed in place and stationary at your side.
• Raise forearm until upper arm and forearm form 90 degree angle.
• Slowly lower forearm with continuous tension on triceps.
• Squeeze triceps at the top of the move and hold for 1 count.
• Maintain a flat back – avoid rounding through lower spine.

Make sure you lift the dumbbell by engaging the triceps, not just by swinging your arm. Precise form keeps constant tension on the working muscle.

Benefits Of Single-Arm Training

Why add single-arm moves like kickbacks to your routine? Here are some top benefits:

• Prevents imbalances: Forces each side to work independently.
• Enhances coordination: Challenges stability and arm control.
• Increases mind-muscle connection: Heightens focus on working muscle.
• Allows unilateral overload: Trains dominant arm without being limited by weaker side.
• Adds variation: Reduces overuse and boredom to beat plateaus.

Program single-arm exercises like kickbacks into your regimen to develop more symmetrical, balanced arms.

Include In Triceps Workouts

How to program single-arm kickbacks into your triceps routine:

• Do them before standard kickbacks to pre-fatigue each arm individually.
• Alternate between right and left arms with no rest between sides.
• Perform between compound pressing moves as an isolation exercise.
• Include them in tri-set and giant set training to isolate triceps when fatigued.

Combine single-arm moves with bilateral exercises like dips, pushdowns, and skull crushers for complete, well-rounded triceps development.

Preventing Injury

To avoid injury when performing single-arm kickbacks:

• Use lighter weight to maintain stability and control.
• Avoid jerky, swinging repetitions.
• Keep torso engaged and lower back flat.
• Take extra time to lower with control.
• Stop short of full elbow extension to avoid elbow strain.

Recording yourself helps ensure precise alignment on each rep. Proper form prevents overuse and allows you to deepen the training stimulus over time.

Develop Balanced, Sculpted Arms

Ready to take your triceps development to the next level? Add single-arm kickbacks to build symmetrical arms! Enjoy beating plateaus and seeing better arm muscle balance.

Rolling Triceps Extensions: Use A Barbell For Extra Resistance

Want to get toned triceps without ever leaving home? Who doesn’t! Sculpted, strong arms are a sign of fitness and vitality. But you don’t need access to a fully-stocked gym to work your triceps effectively. With just a pair of dumbbells (or household objects that serve the same purpose), you can torch your triceps in the comfort of your living room.

The triceps make up the back portion of your upper arm. Hitting them from different angles is key to building balanced strength. The triceps straighten your elbow, so they come into play any time you push something. Exercises that extend your arm work them the hardest.

Below are 15 of the most effective triceps exercises to add to your at-home routine. Mix up your triceps training by incorporating moves that target all three triceps heads. The long head extends the shoulder. The lateral head extends the elbow away from the body. And the medial head brings the elbow in toward the body.

1. Narrow-Grip Pushups

From a high plank position, lower your chest toward the ground while keeping elbows tucked in close. Focus on using your triceps to straighten arms and return to start. For added difficulty, place hands on an elevated surface. Just a few sets of 10-15 reps builds serious triceps strength.

2. Dumbbell Kickbacks

Holding a dumbbell in each hand, hinge at the hips and brace your torso against a sturdy chair or bench. With elbows bent 90 degrees, extend one arm back until it’s in line with your body. Squeeze triceps at the top of the movement before slowly returning to start. Repeat for 6-12 reps per side.

3. Diamond Pushups

Diamond pushups intensify a standard pushup. Place hands close together on the floor so index fingers and thumbs touch to make a diamond shape. Keeping elbows tight to your sides, lower chest down toward hands before pressing back up. The closer your hands, the more your triceps have to work!

4. Bench Dips

Sit on the edge of a sturdy bench or chair. Extend legs out front, gripping edge next to hips. Engage core as you lift hips off bench, bending elbows back behind you. Descend until elbows form 90 degree angles, then push back up. Try for 3 sets of 10-12 reps.

5. Overhead Extensions

Lie faceup on the floor holding one dumbbell directly over your chest, arms straight. Keeping upper arms stationary, bend elbows to lower weight behind head. Without moving upper arms, straighten elbows to return dumbbell overhead. Start with lighter weights until you build strength.

6. Close-Grip Pushups

From plank position, place hands shoulder-width apart or slightly closer. Bend elbows, lowering chest to ground. Pause, then push back to start. Keep elbows tucked close to your sides. Using a narrower hand position forces triceps to work harder.

7. Dumbbell Pullovers

Lying faceup with knees bent, hold a dumbbell overhead with straight arms. Keeping upper arms vertical, bend elbows to lower weight behind head as far as is comfortable. Squeeze triceps to return dumbbell overhead. Start with a light weight until you develop coordination.

8. Decline Pushups

Elevate your feet on a box, step, or bench to increase the challenge of standard pushups. The higher your feet, the greater the resistance on your triceps. Focus on controlled motion, bending elbows to lower chest toward floor and straightening arms to return up.

9. Rolling Triceps Extensions

Lie back on a bench holding a barbell with narrow overhand grip. Extend arms overhead so bar is directly over chest. Bend elbows to lower bar behind head. Straighten arms to return bar overhead. For extra resistance, use an EZ curl bar instead of straight bar.

10. Underhand-Grip Pushups

Flip your standard pushup upside down by placing hands shoulder-width apart with fingers pointing toward feet. Keep body in straight line as you bend elbows out to sides to lower chest down, then push back up. Underhand grip places more emphasis on the triceps.

11. Triceps Dips

Sit on edge of chair or bench, extend legs and grip front edge. Lift hips off seat to engage core. Bend elbows back to lower body toward floor until elbows form 90 degree angles. Press down through hands to lift body back up. Use leg assistance to modify if needed.

12. Triangle Pushups

Start in plank position with hands directly under shoulders. Shift weight onto one hand as you rotate torso up and outward, extending opposite arm toward ceiling. Return to plank and repeat on other side. Keep hips steady throughout movement. Go for 8-10 reps per side.

13. Reverse Grip Pushups

Face a wall, placing palms flat against it at shoulder level with fingers pointing up. Keeping body in straight line, bend elbows to lower chest toward wall, then press back to start. The shoulder rotation required engages all three triceps heads.

14. Decline Dumbbell Extensions

Sit on edge of bench holding dumbbells over chest, arms extended. Keeping upper arms vertical, bend elbows to lower weights behind head. Without moving upper arms, straighten elbows to lift weights back up. Start light until you build strength in the extended position.

15. Triceps Kickbacks

Stand hinged at hips, torso braced on sturdy chair. With elbows bent 90 degrees, extend one arm back until in line with body. Squeeze triceps at the top before slowly returning arm to start. Complete all reps on one side before switching. Use light weight to isolate triceps.

Mix up these triceps exercises over the course of your weekly workouts to hit all three heads from multiple angles. Get creative with household items if you don’t have dumbbells – think canned goods, water bottles, or kids’ toys for resistance. Aim for 2-3 sets of 10-15 reps of each move.

Proper form is key, so start with lighter weights or modifications until you build strength. Give your triceps time to recover between sessions. Finish workouts with stretches like overhead reaches and bent-arm cross body pulls. Soon you’ll be rocking seriously sculpted, strong arms without ever having to leave the house!

Decline Pushups: Up The Intensity With An Incline Or Bench

Dreaming of sculpted, strong arms but don’t have access to a fully-equipped gym? No problem! You can build serious triceps strength from the comfort of your own living room with just a pair of dumbbells (or household stand-ins).

The triceps make up the back portion of your upper arm. Hitting them from multiple angles is key for balanced, well-rounded strength. As the muscles that straighten your elbow, the triceps engage any time you push something away from your body.

Below are 15 of the most effective triceps exercises to add to your at-home workout routine. Incorporate moves that target all three triceps heads – the long head that extends the shoulder, the lateral head that extends the elbow away from the body, and the medial head that brings the elbow in toward the body.

1. Close-Grip Pushups

From a high plank position, lower your chest toward the ground while keeping elbows tucked in close to your sides. Focus on using your triceps to straighten arms and return to start. Place hands on an elevated surface to increase the challenge. Just a few sets of 10-15 reps builds serious strength.

2. Overhead Extensions

Lie faceup holding a dumbbell directly over your chest, arms straight. Keeping upper arms still, bend elbows to lower the weight behind your head. Without moving upper arms, straighten elbows to return the dumbbell overhead. Start with lighter weights as you build strength.

3. Diamond Pushups

Diamond pushups intensify a standard pushup. Place hands close together on the floor so index fingers and thumbs touch to make a diamond shape. Keeping elbows tight to your sides, lower your chest toward your hands before pressing back up. The closer your hands, the more your triceps work!

4. Dumbbell Kickbacks

Holding a dumbbell in each hand, hinge at the hips and brace your torso against a sturdy chair or bench. With elbows bent 90 degrees, extend one arm back until it’s in line with your body. Squeeze triceps at the top before slowly returning to start. Repeat for 6-12 reps per side.

5. Bench Dips

Sit on the edge of a sturdy bench or chair. Extend legs out front, gripping the edge next to your hips. Engage your core as you lift hips off the bench, bending elbows back behind you. Descend until elbows form 90 degree angles, then push back up. Aim for 3 sets of 10-12 reps.

6. Underhand-Grip Pushups

Place hands shoulder-width apart with fingers pointing toward feet. Keep your body in a straight line as you bend elbows out to the sides to lower your chest down, then push back up. Underhand grip places more emphasis on the triceps.

7. Decline Pushups

Elevate your feet on a box, step, or bench to increase the challenge of standard pushups. The higher your feet, the greater the resistance on your triceps. Focus on controlled motion, bending and straightening your arms to lower and lift your chest.

8. Dumbbell Pullovers

Lying faceup with knees bent, hold a dumbbell overhead with straight arms. Keeping upper arms vertical, bend elbows to lower the weight behind your head as far as is comfortable. Squeeze triceps to return the dumbbell overhead. Start light until you develop coordination.

9. Rolling Triceps Extensions

Lie back on a bench holding a barbell or EZ curl bar with a narrow overhand grip. Extend arms overhead so the bar is directly over your chest. Bend elbows to lower the bar behind your head, then straighten arms to return it overhead. EZ curl bars provide extra resistance.

10. Triceps Dips

Sit on the edge of a chair or bench, extend your legs, and grip the front edge. Lift your hips off the seat to engage your core. Bend elbows back to lower your body toward the floor until elbows form 90 degree angles. Press down through your hands to lift yourself back up. Use leg assistance if needed.

11. Reverse Grip Pushups

Face a wall, placing palms flat against it at shoulder level with fingers pointing up. Keeping your body straight, bend elbows to lower your chest toward the wall, then press back to start. The shoulder rotation required engages all three triceps heads.

12. Triangle Pushups

Start in plank position with hands directly under shoulders. Shift your weight onto one hand as you rotate your torso up and outward, extending the opposite arm toward the ceiling. Return to plank and repeat on the other side, keeping hips steady. Go for 8-10 reps per side.

13. Triceps Kickbacks

Stand hinged at the hips, torso braced on a sturdy chair. With elbows bent 90 degrees, extend one arm back until in line with your body. Squeeze triceps at the top before slowly returning your arm to start. Complete all reps on one side before switching. Use light weights to isolate triceps.

14. Close-Grip Pushups

From a plank position, place your hands shoulder-width apart or slightly closer together. Bend elbows, lowering your chest to the ground. Pause, then push back to start. Keep elbows tucked close to your sides to force your triceps to work harder.

15. Decline Dumbbell Extensions

Sit on the edge of a bench holding dumbbells over your chest, arms extended. Keeping upper arms vertical, bend elbows to lower the weights behind your head. Without moving your upper arms, straighten elbows to lift the weights back up. Start light until you build strength.

Mix up these triceps exercises over your weekly workouts, hitting all three heads from multiple angles. Get creative with household items for resistance if you don’t have dumbbells. Aim for 2-3 sets of 10-15 reps of each move, with proper form.

Give your triceps time to recover between sessions. Finish workouts by stretching overhead and across your body. Soon you’ll be rocking seriously sculpted, strong arms without having to leave home!

Underhand-Grip Pushups: Switch Up Your Hand Placement

Dreaming of toned, sculpted arms but don’t have a fully-stocked home gym? No worries! With just a pair of dumbbells (or household stand-ins), you can sculpt strong triceps from the comfort of your living room.

As the muscles that straighten your elbow, the triceps engage anytime you push something away from your body. Hitting them from multiple angles is key for balanced, well-rounded arm strength.

Below are 15 of the most effective triceps exercises to add to your at-home workout routine. Incorporate moves that target all three triceps heads – the long head that extends the shoulder, the lateral head that extends the elbow away from the body, and the medial head that brings the elbow in toward the body.

1. Close-Grip Pushups

From a high plank, lower your chest toward the ground while keeping elbows tucked close to your sides. Use your triceps to straighten your arms and return to start. Place hands on an elevated surface to increase difficulty. Just a few sets of 10-15 reps builds serious strength.

2. Diamond Pushups

Place hands close together so index fingers and thumbs touch in a diamond shape. Keeping elbows in tight, lower your chest toward your hands before pressing back up. The closer your hands, the harder your triceps have to work!

3. Bench Dips

Sit on a sturdy bench, extend legs and grip the edge near your hips. Lift hips off the bench, bending elbows back behind you. Descend until elbows form 90 degree angles, then push back up. Aim for 3 sets of 10-12 reps.

4. Overhead Extensions

Lie faceup holding a dumbbell directly over your chest, arms straight. Without moving upper arms, bend elbows to lower the weight behind your head. Straighten elbows to return the dumbbell overhead. Start with lighter weights as you build strength.

5. Underhand-Grip Pushups

Place hands shoulder-width apart with fingers pointing toward feet. Keeping your body straight, bend elbows out to the sides to lower your chest, then push back up. Underhand grip emphasizes the triceps.

6. Decline Pushups

Elevate your feet to increase pushups’ difficulty. The higher your feet, the greater the resistance on your triceps. Focus on controlled motion, bending and straightening arms to lower and lift your chest.

7. Dumbbell Pullovers

Lying faceup with knees bent, hold a dumbbell overhead, arms straight. Keeping upper arms vertical, bend elbows to lower the weight behind your head. Squeeze triceps to return it overhead. Start light until coordinated.

8. Rolling Triceps Extensions

Lie back on a bench holding a barbell or EZ curl bar overhead with a narrow grip. Bend elbows to lower the bar behind your head, then straighten arms to return it overhead. EZ curl bars provide extra resistance.

9. Triceps Dips

Sit on a chair’s edge, extend legs, and grip the front. Lift hips off the seat, engage core. Bend elbows to lower body until elbows form 90 degree angles. Press down through hands to lift yourself back up. Use leg assistance if needed.

10. Triangle Pushups

In plank position, shift weight onto one hand. Rotate torso, extending the opposite arm up. Return to plank and repeat on the other side. Keep hips steady throughout the movement. Go for 8-10 reps per side.

11. Reverse Grip Pushups

Face a wall with palms flat against it, fingers pointing up. Keeping your body straight, bend elbows to lower your chest, then press back. The shoulder rotation engages all three triceps heads.

12. Decline Dumbbell Extensions

Sit on a bench’s edge holding dumbbells overhead, arms extended. Keeping upper arms vertical, bend elbows to lower weights behind your head. Straighten elbows to lift weights back up. Start light until you build strength.

13. Dumbbell Kickbacks

Stand hinged at hips, torso braced on chair. With elbows bent 90 degrees, extend one arm back until in line with your body. Squeeze triceps, then slowly return arm to start. Complete all reps on one side before switching.

14. Close-Grip Pushups

From plank, place hands shoulder-width apart or slightly closer. Bend elbows, lowering chest to the ground. Pause, then push back to start. Keep elbows tucked in close to force your triceps to work harder.

15. Triceps Kickbacks

Stand hinged at the hips, torso braced against a chair. With elbows bent 90 degrees, extend one arm back until in line with your body. Squeeze triceps at the top before slowly returning your arm to start. Switch sides after completing all reps.

Mix up these triceps exercises over your weekly workouts to hit the muscles from multiple angles. Use household items for resistance if needed. Aim for 2-3 sets of 10-15 reps of each move with proper form.

Allow your triceps time to recover between sessions. Finish workouts by stretching overhead and across your body. Soon you’ll be rocking seriously sculpted, strong arms without leaving home!

Diamond Pushups: Bring Your Hands Together To Target Triceps

Dreaming of sculpted, strong arms but don’t have a fully-equipped home gym? No problem! With just a pair of dumbbells (or household stand-ins), you can build serious triceps strength from the comfort of your living room.

As the muscles that straighten your elbow, the triceps engage any time you push something away from your body. Hitting them from multiple angles is key for balanced, well-rounded arm strength.

Below are 15 of the most effective triceps exercises to add to your at-home workout routine. Incorporate moves that target all three triceps heads – the long head that extends the shoulder, the lateral head that extends the elbow away from the body, and the medial head that brings the elbow in toward the body.

1. Close-Grip Pushups

From a high plank position, lower your chest toward the ground while keeping elbows tucked close to your sides. Focus on using your triceps to straighten arms and return to start. Place hands on an elevated surface to increase difficulty. Just a few sets of 10-15 reps builds serious strength.

2. Overhead Extensions

Lie faceup holding a dumbbell directly over your chest, arms straight. Without moving upper arms, bend elbows to lower the weight behind your head. Straighten elbows to return the dumbbell overhead. Start with lighter weights as you build strength.

3. Diamond Pushups

Place hands close together on the floor so index fingers and thumbs touch to make a diamond shape. Keeping elbows tight to your sides, lower your chest toward your hands before pressing back up. The closer your hands, the more your triceps have to work!

4. Bench Dips

Sit on the edge of a sturdy bench or chair. Extend legs out front, gripping the edge next to your hips. Lift hips off the bench, bending elbows back behind you. Descend until elbows form 90 degree angles, then push back up. Aim for 3 sets of 10-12 reps.

5. Underhand-Grip Pushups

Place hands shoulder-width apart with fingers pointing toward feet. Keeping your body straight, bend elbows out to sides to lower chest, then push back up. Underhand grip places more emphasis on the triceps.

6. Decline Pushups

Elevate your feet on a box, step, or bench to increase pushups’ difficulty. The higher your feet, the greater the resistance on your triceps. Focus on controlled motion, bending and straightening arms.

7. Dumbbell Pullovers

Lying faceup holding a dumbbell overhead, arms straight, bend elbows to lower weight behind your head. Keep upper arms vertical. Squeeze triceps to return dumbbell overhead. Start light until coordinated.

8. Rolling Triceps Extensions

Lie back on a bench holding a barbell or EZ curl bar overhead with a narrow grip. Bend elbows to lower bar behind your head, then straighten arms to return it overhead. EZ curl bars provide extra resistance.

9. Triceps Dips

Sit on a chair’s edge, extend legs, grip front edge. Lift hips, engage core. Bend elbows, lowering body until elbows form 90 degree angles. Press down through hands to lift yourself back up. Use leg assistance if needed.

10. Triangle Pushups

In plank position, shift weight onto one hand. Rotate torso, extending opposite arm up. Return to plank and repeat on other side, keeping hips steady. Go for 8-10 reps per side.

11. Reverse Grip Pushups

Face wall with palms flat, fingers pointing up. Keeping body straight, bend elbows lowering chest, press back. Shoulder rotation engages all three triceps heads.

12. Decline Dumbbell Extensions

Sit on bench holding dumbbells overhead, arms extended. Bend elbows lowering weights behind your head. Keep upper arms vertical. Straighten elbows lifting weights back up. Start light.

13. Dumbbell Kickbacks

Stand hinged at hips, torso braced on chair. Bend elbows 90 degrees, extend one arm back until in line with body. Squeeze triceps, slowly return arm to start. Complete reps before switching sides.

14. Close-Grip Pushups

From plank, place hands shoulder-width apart or closer. Bend elbows, lower chest to ground. Pause, push back to start. Keep elbows in close to force triceps to work harder.

15. Triceps Kickbacks

Stand hinged at hips, torso braced on chair. With elbows bent 90 degrees, extend one arm back until in line with body. Squeeze triceps at top before slowly returning arm to start. Switch sides after completing reps.

Mix up these triceps exercises over weekly workouts, hitting the muscles from multiple angles. Use household items for resistance if needed. Aim for 2-3 sets of 10-15 reps of each move with proper form.

Allow triceps time to recover between sessions. Finish workouts by stretching overhead and across body. Soon you’ll be rocking seriously sculpted, strong arms without leaving home!

Bench Dips: Use A Workout Bench Or Chair For Support

Want to build strong, sculpted arms without access to a fully-equipped home gym? No problem! With just dumbbells (or household stand-ins), you can torch your triceps from the comfort of your living room.

The triceps make up the back portion of your upper arm. Hitting them from multiple angles is key for balanced, well-rounded arm strength. As the muscles that straighten your elbow, they engage any time you push something away.

Below are 15 of the most effective triceps exercises to add to your at-home routine. Incorporate moves that target all three triceps heads – the long head that extends the shoulder, the lateral head that extends the elbow away from the body, and the medial head that brings the elbow in.

1. Close-Grip Pushups

From a high plank, lower your chest toward the ground while keeping elbows tucked close to your sides. Use triceps to straighten arms and return to start. Elevate hands to increase difficulty. Just a few sets of 10-15 reps builds serious strength.

2. Overhead Extensions

Lie faceup holding a dumbbell directly over your chest, arms straight. Without moving upper arms, bend elbows lowering weight behind your head. Straighten elbows returning dumbbell overhead. Start with lighter weights as you build strength.

3. Diamond Pushups

Place hands close together in a diamond shape. Keeping elbows in tight, lower chest toward hands before pressing back up. The closer your hands, the more triceps have to work!

4. Bench Dips

Sit on a sturdy bench’s edge. Extend legs, grip edge near hips. Lift hips off bench, bend elbows back behind you. Descend until elbows form 90 degree angles, push back up. Aim for 3 sets of 10-12 reps.

5. Underhand-Grip Pushups

Place hands shoulder-width apart, fingers pointing toward feet. Keep body straight, bend elbows lowering chest, push back up. Underhand grip emphasizes triceps.

6. Decline Pushups

Elevate feet on box, step, or bench increasing pushups’ difficulty. Higher feet provide greater triceps resistance. Focus on controlled motion, bending and straightening arms.

7. Dumbbell Pullovers

Lying faceup holding dumbbell overhead, arms straight, bend elbows lowering weight behind head. Keep upper arms vertical. Squeeze triceps returning dumbbell overhead. Start light until coordinated.

8. Rolling Triceps Extensions

Lie back on bench holding barbell or EZ curl bar overhead with narrow grip. Bend elbows lowering bar behind head, straighten arms returning bar overhead. EZ curl bars provide extra resistance.

9. Triceps Dips

Sit on chair’s edge, extend legs, grip front edge. Lift hips, engage core. Bend elbows lowering body until elbows at 90 degrees. Press down through hands lifting yourself up. Use leg assistance if needed.

10. Triangle Pushups

In plank, shift weight to one hand. Rotate torso, extend opposite arm up. Return to plank, repeat on other side. Keep hips steady. Go for 8-10 reps per side.

11. Reverse Grip Pushups

Face wall with palms flat, fingers pointing up. Keep body straight, bend elbows lowering chest, press back. Shoulder rotation engages all three triceps heads.

12. Decline Dumbbell Extensions

Sit on bench holding dumbbells overhead, arms extended. Bend elbows lowering weights behind head. Keep upper arms vertical. Straighten elbows lifting weights back up. Start light.

13. Dumbbell Kickbacks

Stand hinged at hips, torso braced on chair. Bend elbows 90 degrees, extend one arm back until in line with body. Squeeze triceps, slowly return arm to start. Complete reps before switching.

14. Close-Grip Pushups

From plank, place hands shoulder-width apart or closer. Bend elbows lowering chest to ground. Pause, push back to start. Keep elbows in close to force triceps to work harder.

15. Triceps Kickbacks

Stand hinged at hips, torso braced on chair. With elbows at 90 degrees, extend one arm back until in line with body. Squeeze triceps at top, slowly return arm to start. Switch sides after completing reps.

Mix up these triceps exercises over weekly workouts, hitting the muscles from multiple angles. Use household items for resistance if needed. Aim for 2-3 sets of 10-15 reps of each move with proper form.

Allow triceps time to recover between sessions. Finish workouts by stretching overhead and across body. Soon you’ll be rocking seriously sculpted, strong arms without leaving home!

Tricep Pushups: Keep Your Elbows Tucked In And Hands Narrow

Want to sculpt strong, toned arms without a fully-stocked home gym? No problem! With just dumbbells (or household stand-ins), you can effectively work your triceps from the comfort of your living room.

The triceps make up the back portion of your upper arm. Hitting them from multiple angles is key for balanced, well-rounded arm strength. As the muscles that straighten your elbow, they engage any time you push something away from your body.

Below are 15 of the most effective triceps exercises to add to your at-home workout routine. Incorporate moves that target all three triceps heads – the long head that extends the shoulder, the lateral head that extends the elbow out, and the medial head that brings the elbow in.

1. Tricep Pushups

From a high plank, lower your chest toward the ground while keeping elbows tucked close to your sides. Use your triceps to straighten arms and return to start. Elevate hands to increase difficulty. Just a few sets of 10-15 reps builds serious strength.

2. Overhead Extensions

Lie faceup holding a dumbbell directly over your chest, arms straight. Without moving upper arms, bend elbows lowering weight behind your head. Straighten elbows returning dumbbell overhead. Start with lighter weights as you build strength.

3. Diamond Pushups

Place hands together in a diamond shape. Keeping elbows in tight, lower chest toward hands before pressing back up. The closer your hands, the more triceps have to work!

4. Bench Dips

Sit on a sturdy bench’s edge, extend legs, grip edge near hips. Lift hips off bench, bend elbows back behind you. Descend until elbows at 90 degrees, push back up. Aim for 3 sets of 10-12 reps.

5. Underhand Pushups

Place hands shoulder-width apart, fingers pointing toward feet. Keep body straight, bend elbows lowering chest, push back up. Underhand grip emphasizes triceps.

6. Decline Pushups

Elevate feet increasing pushups’ difficulty. Higher feet provide greater triceps resistance. Focus on controlled motion, bending and straightening arms.

7. Dumbbell Pullovers

Lying faceup holding dumbbell overhead, arms straight, bend elbows lowering weight behind head. Keep upper arms vertical. Squeeze triceps returning dumbbell overhead. Start light until coordinated.

8. Rolling Extensions

Lie back on bench holding barbell or EZ curl bar overhead with narrow grip. Bend elbows lowering bar behind head, straighten arms returning it overhead. EZ curl bars provide extra resistance.

9. Triceps Dips

Sit on chair’s edge, extend legs, grip front edge. Lift hips, engage core. Bend elbows lowering body until elbows at 90 degrees. Press down through hands lifting yourself up. Use leg assistance if needed.

10. Triangle Pushups

In plank, shift weight to one hand. Rotate torso, extend opposite arm up. Return to plank, repeat on other side. Keep hips steady. Go for 8-10 reps per side.

11. Reverse Grip Pushups

Face wall with palms flat, fingers pointing up. Keep body straight, bend elbows lowering chest, press back. Shoulder rotation engages all three triceps heads.

12. Decline Extensions

Sit on bench holding dumbbells overhead, arms extended. Bend elbows lowering weights behind head. Keep upper arms vertical. Straighten elbows lifting weights back up. Start light.

13. Dumbbell Kickbacks

Stand hinged at hips, torso braced on chair. Bend elbows 90 degrees, extend one arm back until in line with body. Squeeze triceps, slowly return arm to start. Complete reps before switching.

14. Close-Grip Pushups

From plank, place hands shoulder-width apart or closer. Bend elbows lowering chest to ground. Pause, push back to start. Keep elbows in close to force triceps to work harder.

15. Triceps Kickbacks

Stand hinged at hips, torso braced on chair. With elbows at 90 degrees, extend one arm back until in line with body. Squeeze triceps at top, slowly return arm to start. Switch sides after completing reps.

Mix up these triceps exercises over weekly workouts, hitting them from multiple angles. Use household items for resistance if needed. Aim for 2-3 sets of 10-15 reps of each move with proper form.

Allow triceps time to recover between sessions. Finish workouts by stretching overhead and across body. Soon you’ll be rocking seriously sculpted, strong arms without leaving home!

Resistance Band Pushaways: Use Bands To Add Resistance

Want to sculpt strong, toned arms without access to a fully-equipped gym? No problem! With just some resistance bands, you can effectively target your triceps from the comfort of home.

The triceps make up the back of your upper arm. Hitting them from multiple angles is key for balanced arm strength. As the muscles that straighten your elbow, they engage anytime you push something away.

Here are 15 of the best triceps exercises to do at home. Incorporate moves that target all three triceps heads – the long head that extends the shoulder, the lateral head that extends the elbow out, and the medial head that brings the elbow in.

1. Close-Grip Pushups

From a high plank, lower your chest while keeping elbows tucked in close. Use triceps to straighten arms and return to start. Elevate hands to increase difficulty. Just a few sets of 10-15 reps builds serious strength.

2. Overhead Extensions

Lie faceup holding a dumbbell over chest, arms straight. Without moving upper arms, bend elbows lowering weight behind head. Straighten elbows returning it overhead. Start with lighter weights as you build strength.

3. Diamond Pushups

Place hands together in a diamond shape. Keeping elbows in tight, lower chest toward hands before pressing back up. The closer your hands, the more triceps have to work!

4. Bench Dips

Sit on a sturdy bench’s edge, extend legs, grip edge near hips. Lift hips off bench, bend elbows back behind you. Descend until elbows at 90 degrees, push back up. Aim for 3 sets of 10-12 reps.

5. Resistance Band Pushaways

Stand on resistant band, hold ends with arms extended overhead. Without moving upper arms, bend elbows and pull bands behind head. Slowly straighten arms pressing band overhead again. Bands increase resistance.

6. Decline Pushups

Elevate feet increasing pushups’ difficulty. Higher feet provide greater triceps resistance. Focus on controlled motion, bending and straightening arms.

7. Dumbbell Pullovers

Lying faceup holding dumbbell overhead, arms straight, bend elbows lowering weight behind head. Keep upper arms vertical. Squeeze triceps returning it overhead. Start light until coordinated.

8. Rolling Extensions

Lie back on bench holding barbell or EZ curl bar overhead with narrow grip. Bend elbows lowering bar behind head, straighten arms returning it overhead. EZ curl bars provide extra resistance.

9. Triceps Dips

Sit on chair’s edge, extend legs, grip front edge. Lift hips, engage core. Bend elbows lowering body until elbows at 90 degrees. Press down through hands lifting yourself up. Use leg assistance if needed.

10. Triangle Pushups

In plank, shift weight to one hand. Rotate torso, extend opposite arm up. Return to plank, repeat on other side. Keep hips steady. Go for 8-10 reps per side.

11. Reverse Grip Pushups

Face wall with palms flat, fingers pointing up. Keep body straight, bend elbows lowering chest, press back. Shoulder rotation engages all three triceps heads.

12. Decline Extensions

Sit on bench holding dumbbells overhead, arms extended. Bend elbows lowering weights behind head. Keep upper arms vertical. Straighten elbows lifting weights back up. Start light.

13. Dumbbell Kickbacks

Stand hinged at hips, torso braced on chair. Bend elbows 90 degrees, extend one arm back until in line with body. Squeeze triceps, slowly return arm to start. Complete reps before switching.

14. Close-Grip Pushups

From plank, place hands shoulder-width apart or closer. Bend elbows lowering chest to ground. Pause, push back to start. Keep elbows in close to force triceps to work.

15. Triceps Kickbacks

Stand hinged at hips, torso braced on chair. With elbows at 90 degrees, extend one arm back until in line with body. Squeeze triceps at top, slowly return arm to start. Switch sides after completing reps.

Mix up these triceps exercises, hitting them from multiple angles. Use household items for resistance if needed. Aim for 2-3 sets of 10-15 reps of each move with proper form.

Allow triceps time to recover between sessions. Finish workouts by stretching overhead and across body. Soon you’ll be rocking seriously sculpted, strong arms without leaving home!

Tricep Planks: Planks With Arm Lifts Tone Triceps And Core

Want to sculpt strong, toned arms without access to a fully-equipped gym? No problem! With just your bodyweight, you can effectively target your triceps from the comfort of home.

The triceps make up the back of your upper arm. Hitting them from multiple angles is key for balanced arm strength. As the muscles that straighten your elbow, they engage anytime you push something away.

Here are 15 of the best triceps exercises to do at home. Incorporate moves that target all three triceps heads – the long head that extends the shoulder, the lateral head that extends the elbow out, and the medial head that brings the elbow in.

1. Close-Grip Pushups

From a high plank, lower your chest while keeping elbows tucked in close. Use triceps to straighten arms and return to start. Elevate hands to increase difficulty. Just a few sets of 10-15 reps builds serious strength.

2. Overhead Extensions

Lie faceup holding a dumbbell over chest, arms straight. Without moving upper arms, bend elbows lowering weight behind head. Straighten elbows returning it overhead. Start with lighter weights as you build strength.

3. Diamond Pushups

Place hands together in a diamond shape. Keeping elbows in tight, lower chest toward hands before pressing back up. The closer your hands, the more triceps have to work!

4. Bench Dips

Sit on a sturdy bench’s edge, extend legs, grip edge near hips. Lift hips off bench, bend elbows back behind you. Descend until elbows at 90 degrees, push back up. Aim for 3 sets of 10-12 reps.

5. Tricep Planks

In a high plank position, maintain a straight line from head to heels. Lift one arm up, bending elbow with hand behind head. Return to plank and switch arms, squeezing triceps. Engages core too.

6. Decline Pushups

Elevate feet increasing pushups’ difficulty. Higher feet provide greater triceps resistance. Focus on controlled motion, bending and straightening arms.

7. Dumbbell Pullovers

Lying faceup holding dumbbell overhead, arms straight, bend elbows lowering weight behind head. Keep upper arms vertical. Squeeze triceps returning it overhead. Start light until coordinated.

8. Rolling Extensions

Lie back on bench holding barbell or EZ curl bar overhead with narrow grip. Bend elbows lowering bar behind head, straighten arms returning it overhead. EZ curl bars provide extra resistance.

9. Triceps Dips

Sit on chair’s edge, extend legs, grip front edge. Lift hips, engage core. Bend elbows lowering body until elbows at 90 degrees. Press down through hands lifting yourself up. Use leg assistance if needed.

10. Triangle Pushups

In plank, shift weight to one hand. Rotate torso, extend opposite arm up. Return to plank, repeat on other side. Keep hips steady. Go for 8-10 reps per side.

11. Reverse Grip Pushups

Face wall with palms flat, fingers pointing up. Keep body straight, bend elbows lowering chest, press back. Shoulder rotation engages all three triceps heads.

12. Decline Extensions

Sit on bench holding dumbbells overhead, arms extended. Bend elbows lowering weights behind head. Keep upper arms vertical. Straighten elbows lifting weights back up. Start light.

13. Dumbbell Kickbacks

Stand hinged at hips, torso braced on chair. Bend elbows 90 degrees, extend one arm back until in line with body. Squeeze triceps, slowly return arm to start. Complete reps before switching.

14. Close-Grip Pushups

From plank, place hands shoulder-width apart or closer. Bend elbows lowering chest to ground. Pause, push back to start. Keep elbows in close to force triceps to work.

15. Triceps Kickbacks

Stand hinged at hips, torso braced on chair. With elbows at 90 degrees, extend one arm back until in line with body. Squeeze triceps at top, slowly return arm to start. Switch sides after completing reps.

Mix up these triceps exercises, hitting them from multiple angles. Use household items for resistance if needed. Aim for 2-3 sets of 10-15 reps of each move with proper form.

Allow triceps time to recover between sessions. Finish workouts by stretching overhead and across body. Soon you’ll be rocking seriously sculpted, strong arms without leaving home!