27 October 2020

Triceps Workout at Home That Works

Are you uncomfortable with the unsightly appearance of your upper arm muscles? Do your saggy arm muscles make you feel old? What if I told you there is a way to get rid of those ‘lunch lady arms’ without subscribing to any gym membership?

Enter targeted triceps exercises. They will leave your arms toned and more muscular. Triceps exercises are simple exercises that you can easily perform at home with little space and without any technical difficulties.

Here is a simple guide on how you can tone your triceps at home.

How Good Tricep Workouts are Structured

Did you know your arm muscles are made up of 66% triceps? Hence, you must work on the triceps for any chance of strengthening your arms. That said, the effectiveness of your triceps workout will depend on how you structure the program.

The best way to get the most out of your triceps workout is to shock the triceps through various methods. Here are some of the best ways to structure your triceps workout:

  • Drop sets to increase the time under tension of the triceps. In this case, if you do 8 reps with 77-80% of your 1RM – the maximum weight you can lift in a single rep – you should drop to 70-73% and then rep out. The next drop should be below 70%, just enough for hypertrophy –muscle growth. Drop sets structure is best suited for workouts with dumbbells.
  • Cluster training increases the mechanical load needed for muscular strength. Cluster training of triceps is also known to boost the growth of these muscles. For instance, if your drip or close grip benches workout involved a 5 x 5 with 85% of your 1RM, you can increase the weight up to 90% with a pause of 10 seconds between reps to make it a cluster training.
  • Rest-pause structure of working out allows you to stretch a set beyond failure. Workouts structured this way require you to take an exercise set to failure then rest about 10 seconds. After the rest, squeeze out another rep or two and rest again for a further 10 seconds as you attempt to get another rep. Remember, if you’re getting more than 2 reps after the pause, you’re probably not working hard enough because reps should be very hard after a pause.
  • Supersets structure can be performed on the same muscles, different muscles or opposite muscle groups. To super-set the triceps, try and throw in a mixture of exercises. In this case, alternate between an isolation exercise such as kickbacks and compound exercises such as the tricep close grip.
  • Partial movement is recommended for those looking to work out their triceps by overloading the muscle group. Partial movements limit the motion range while enabling you to hit the triceps more effectively. These tricep workout structures should help you achieve the best results even when working out at home.

5 Easy Triceps Exercises

There are numerous variations of triceps workouts –enough to go a whole year without repeating. Nevertheless, we’ve compiled the 5 best triceps workouts that will give you better results in a shorter time frame.

1: Tricep Extensions

To do the triceps extensions, you need to stand with feet shoulder-width apart and grab the weights with both of your hands. Place the grasped weight behind your head and then lift your arms laterally above your head. Do 4 sets of 8 - 12 reps each.

2: Tricep Dips

Dips throw the weight of your body onto your arms. They are performed using a low secure table or bench. Place your hands on the bench behind you, ensuring they’re shoulder-width apart. Bend your knees slightly and straighten your arms. Bend the elbows to get a 90° angle and ensure your butt is close to the bench. At the bottom of the motion, straighten your arms once more and push down on the bench to lift your body.
You can do 3 sets of 10 reps.

3: Tricep Kickbacks

To do a triceps kickback, hold dumbbells in both hands with your palms facing each other and with a slight knee bend, lean forward at your hips. Also, ensure your torso is parallel to the ground. While holding the dumbbells at a right angle, tuck your upper arms closer to your body. Isolate your triceps by straightening your arms and returning them to the starting position. Do 3 - 4 sets of 10 - 15 reps.

4: Close-Grip Pushup

Starting in a plank position, place your hands close but without touching. Keep your elbows closer to the torso as you attempt to lower onto the floor and push back to the starting plank position. Perform 2 sets of 10 reps.

5: Kettlebell Floor Press

Lie on your back and slightly bend your knees. Hold dumbbells in an overhead grasp and form a 90° with your arms by resting the triceps on the ground. Extend your arms fully while pressing the dumbbells to face the ceiling. Bring back the dumbbells to the original position gently. You can do 3 sets of 8 - 12 reps. Tricep workouts at home are time-saving, convenient and cost-saving. We highly recommend you incorporate these 5 triceps workouts in your fitness program at home and get rid of the saggy arm muscles forever.

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