Building strength in your triceps doesn't require a fancy gym membership.
Your own bodyweight and the small spaces in your home can provide all the resistance needed for a challenging tricep workout.
While triceps tend to get overlooked in favor of bigger muscle groups like chest or back, having well-developed triceps is important for pushing exercises like pushups and overhead lifts.
Not only will stronger triceps improve your performance for upper body pushing movements, but they can also help create a more defined and toned look in your arms.
Moving forward, we’ll share some simple yet effective tricep exercises you can do right at home using your bodyweight and simple equipment:
Best Exercises For Triceps At Home
Here is a list of killer workouts you can do at home for triceps strengthening:
1. Gripzilla Tornado
Gripzilla Tornado offers an effective triceps workout by engaging the muscles in a controlled and targeted manner. The adjustable resistance allows users to tailor the intensity to their strength level, promoting steady development.
The curling motion of the Tornado, coupled with wrist flexion, provides a comprehensive triceps workout while minimizing jerky movements.
Holding the position at chest level enhances muscle engagement, contributing to improved triceps strength and definition.
Step-By-Step Guide:
- Hold Gripzilla Tornado firmly, position roller at the bottom.
- Set adjustable resistance for your strength level. Stand upright, extend arms, and curl Tornado upward.
- Flex wrists, contract forearm muscles, avoid jerky movements.
- Hold briefly at chest level, then reverse the motion slowly.
- Experiment with hand positions and personalize movements.
- Gradually increase resistance for steady strength development.
2. Gripzilla Dynamo
Gripzilla Dynamo, with its customizable resistance and versatile hand positions, is a versatile at-home workout for triceps development.
By rotating the knobs, users can fine-tune the resistance to match their individual strength and fitness goals, ensuring a challenging yet manageable workout.
The option to choose hand positions, including horizontal, vertical, or a 45-degree angle, allows for varied triceps muscle activation, promoting well-rounded development.
Step-By-Step Guide:
- Adjust resistance on Gripzilla Dynamo by rotating knobs.
- Customize resistance for individual strength and fitness goals.
- Choose hand position (horizontal, vertical, 45-degree angle).
- Engage in dual-directional rotations for forearm muscle activation.
- Get creative with personalized movements targeting specific areas.
- Gradually progress by starting with comfortable resistance and increasing intensity.
3. Tricep Dips
Tricep dips are an effective bodyweight exercise that targets the triceps, shoulders, and chest.
This compound movement engages multiple muscle groups, promoting overall upper body strength and endurance.
Tricep dips also enhance shoulder stability and core strength. As a versatile exercise, tricep dips can be adjusted to different difficulty levels, making them suitable for various fitness levels.
Step-By-Step Guide:
- Find a sturdy surface, like parallel bars or the edge of a bench or chair.
- Place your hands shoulder-width apart on the surface with your fingers facing forward.
- Lower your body by bending your elbows until they are at a 90-degree angle.
- Push yourself back up to the starting position using your triceps.
- Repeat for the desired number of repetitions.
4. Diamond Push-Ups
Diamond push-ups strongly emphasise the triceps and the inner chest muscles. This variation of the traditional push-up not only tones and strengthens the triceps but also engages the pectoral muscles.
The close hand positioning challenges the triceps to work harder, contributing to improved muscle definition. Diamond push-ups are a valuable addition to a well-rounded triceps workout routine.
Step-By-Step Guide:
- Start in a traditional push-up position with your hands directly under your shoulders.
- Form a diamond shape with your hands by touching your thumbs and index fingers together under your chest.
- Lower your chest towards the diamond shape by bending your elbows.
- Push yourself back up to the starting position using your triceps.
- Repeat for the desired number of repetitions.
5. Tricep Kickbacks
Tricep kickbacks are isolation exercises that specifically target the triceps, helping to sculpt and define the back of the arms.
By extending the forearms against resistance, this exercise isolates the triceps brachii, contributing to increased muscle tone.
Tricep kickbacks are particularly effective for individuals aiming to enhance the aesthetic appearance of their arms and improve tricep strength.
Step-By-Step Guide:
- Hold a dumbbell in each hand and stand with your feet hip-width apart.
- Bend your knees slightly and hinge forward at your hips, keeping your back straight.
- Bring your upper arms close to your torso, and extend your forearms behind you by straightening your elbows.
- Squeeze your triceps at the top of the movement.
- Lower the dumbbells back to the starting position and repeat.
6. Close-Grip Dumbbell Chest Press
The close-grip dumbbell chest press primarily focuses on the triceps while also engaging the chest and shoulders.
This compound at-home triceps workout allows for a greater range of motion, promoting muscle activation and growth.
By narrowing the grip on the dumbbells, more stress is placed on the triceps during the pressing phase, making it an excellent exercise for building upper body strength and muscle definition.
Step-By-Step Guide:
- Lie on a flat bench with a dumbbell in each hand.
- Position the dumbbells directly above your chest with your palms facing each other.
- Lower the dumbbells to the sides of your chest by bending your elbows.
- Press the dumbbells back up to the starting position, engaging your triceps.
- Repeat for the desired number of repetitions.
7. Dumbbell Skull-Crusher
Dumbbell skull-crushers, also known as lying tricep extensions, effectively isolate the triceps while minimizing involvement from other muscle groups.
This exercise helps develop strength and size in the triceps by targeting the long head of the triceps brachii.
The controlled movement during skull-crushers enhances muscle engagement and promotes better tricep definition, making it a valuable exercise for those looking to tone and sculpt their arms.
Step-By-Step Guide:
- Lie on a flat bench with a dumbbell in each hand, arms extended above your chest.
- Bend your elbows and lower the dumbbells towards your forehead, keeping your upper arms stationary.
- Extend your elbows, raising the dumbbells back to the starting position.
- Keep your upper arms perpendicular to the floor throughout the movement.
- Repeat for the desired number of repetitions.
Wind-Up
As we have seen, there are plenty of effective tricep workouts that you can do at home with little to no equipment.
By incorporating these exercises into your regular routine, you can achieve strong and defined triceps without having to step foot in a gym.
Remember, consistency is key when it comes to seeing results, so make sure to stay committed and push yourself each time.
Let's get those triceps in shape together.
