It takes little to no equipment to be able to effectively build up tricep strength. You can easily achieve this at the comfort of your house, Here are exercises for the triceps that you can do at home:Building Your Empire Free Unlimited Hosting with cPanel Triceps Exercises
1. Push-ups in diamond shape
- How to do it:
Tighten the distance between your hands underneath the chest and create a diamond shape using your thumbs and index fingers. Lower your body while keeping your elbows tucked close to the ribs and push yourself up.
- Benefits: It enhances the growth of the triceps compared to normal push-ups.
- Tips: Ensure to have a tight core while you engage your body and make it a straight line.
2. Using a chair or a bench, perform tricep dips
- How to do it:
Grab the edge of a sturdy chair or a bench with your hands on the sides and sit on the edge. Then, push your body outwards while bending the elbows to lower your body further. After doing this, push the body back up.
- Benefits: Really targets the triceps.
- Tip: Try not to slouch and instead keep your back around the edge of the chair.
3. Overhead triceps extension with a Dumbbell or a Water Bottle
Use wrung out bottle or two hands dumbbell. Lob over your arms. Lower the weight behind the head and then put it back to the original place.
- Benefits: It helps to emphasize the long head of the triceps.
- Tip: Elbows should not be turned out.
4. Push-Ups with Closed Grips
- How to do it:
You would want to do a regular push up, except this time around, bring your hands closer than shoulder width. This time, do not change how you would perform the act of lowering and pushing back up.
- Benefits: The exercise is done in such a way that it focuses more on the triceps rather than the cardiovascular muscles of the body.
- Tip: You should strive to keep a straight form at all times, as this will ensure consistency throughout the exercise.
5. Tricep kickbacks (With a Water bottle or a Dumbell)
- How to Do it:
Stand straight, and then slightly bend forward while holding a dumbell with one hand. Remember to keep the elbow in at a 90 degree angle, then extend it back. After that, slowly return to the original position.
- Benefits: This exercise enables motion throughout the length of the triceps.
- Tip: Ensure that your upper arm remains rigid during the exercise to prevent injuries and complications from arising.
6. Pike Push Up
- How to Do it:
You would want to start in the downward dog position and then bend both your elbows. This will lower your head and allow you to push yourself back up.
- Benefits: Works great for Strengthening the triceps and shoulders.
- Tip: Strive to keep both your legs straight so you can gain more control over the body movements.
7. Floor Tricep Extensions
- How to Do it:
You would want to lie on your back with your feet in a standing position while holding a water bottle with each hand. Now, extend both your arms upwards towards your chest, once that is done, bring your elbows down so that the water bottle is closer to your head before straightening them again.
- Margin: Imitates a novice style skull crusher.
- Special Clause: Do the slow controlled motions for effectiveness.
8. Wall Push Ups
- How to Achieve This:
Stand with a wall in front of you. Bring out your hands to the wall at shoulder level. Lower your torso by folding elbows and then press your torso back.
- Benefits: Ideal for beginners. Also useable as a warm up.
- Special Clause: Change the distance of your body from the wall for making it easier or more difficult.
9. Reverse Plan Less Dip
- How to Achieve This:
Lie down in a reverse plank position ensuring that the elbows are behind your arms and fingers are pointing towards the wall. Fold the elbows a little to dip the body, then push yourself back.
- Benefits: Contributes towards working on triceps muscle and core.
- Special Clause: Ensure that hips are held up while performing the movement.
10. Resistance Band Tricep Pushdown
- How to achieve This:
Fix a resistance band on top of your head. Grasp the bands by both hands and pull down until your arms are entirely straightened out. After which slowly get back to banded position.
- Benefits: Vertically simulates cable pushdowns among the exercises practiced at the gym.
- Special Clause: Place your elbows together to your torso.
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So to build the exercises mentioned above into your routines could assist you with building tricep strength at home. Target between 8 or ten to fifteen repetitions doing about two or three sets or adjust accordingly so as to cater to your level of fitness.
Tricep Exercises to Build Strength: FAQs
1. What is the significance of triceps muscles?
Tricep muscles assists in elbow extension and offers stability during other pushing or shoulder flexion activities. This balanced triceps elbow development boosts the overall conditioning of the upper body.
2. Is it feasible to workout the triceps without going to the gym?
Absolutely! Exercises like diamond push-ups, triceps dips (using a chair), and close-grip push-ups are equipment free and useful in enhancing triceps muscle strength.
3. How often should you workout to maximize tricep muscle benefits?
Training the triceps muscles after every two days on three different occasions in a week would offer the best optimization of results.
4. What is the recommended repetition and set range?
The optimal estimates range between 2-4 sets with 8 to 15 repetitions ,however, this can change depending on intensity and the goal of your workouts.
5. How effective are tricep workouts for toning your arms?
Indeed, with a healthy lifestyle and other general fitness assortment, routine tricep workouts can prove to be beneficial in trimming the entire upper arms.
Feel free to incorporate these tips into your routine for stronger and more defined triceps!
