6 Best Triceps Exercises at Home

The triceps brachii muscle functions as an extensor of the upper limb and responds well to even the slightest load. It is easily hypertrophied and recovers quite quickly. Moreover, you can load the triceps either by straightening the elbow joint directly, performing isolated exercises, or using various classic presses, using the deltoid region of the shoulder in parallel. This muscle group occupies 2/3 of the arm volume and plays a significant role in many basic movements. Many professional athletes pay enough attention to small muscles like the triceps, which helps them progress in their main activity.

Today we will look at the six most effective triceps exercises that both men and women can perform at home.

Triceps exercises for men
Triceps exercises for women
Triceps stretch

Narrow push-ups (diamond)

A classic exercise that equally loads all triceps heads. In the diamond version, the emphasis is shifted to the long head of the muscle.

Take a position lying on straightened arms.
Place the brushes at a distance of 10-15 cm from each other.
As you inhale, lower your body down, bending your elbows.
As you exhale, push yourself off the floor.

When performing the exercise, bending your elbows, try to keep your hands as close to your body as possible.

Perform 4 sets of 15-20 repetitions.

Features of training[edit | edit code]

You should not train your triceps more than 1-2 times a week. Don't forget that many pectoral exercises load the triceps, so design your training program so that the triceps and pectoral muscles are trained on separate and distant days, thus achieving some periodization of the load.

But in some cases, the triceps can be trained on the same day as the pecs, since all basic chest exercises involve the triceps, and vice versa. This means that if you pump your chest, your triceps will pump on their own. To increase efficiency, do triceps workouts of varying intensity: light - medium - heavy and so on. After a hard workout, rest for at least 1 week.

In classic splits, triceps are usually the most overloaded muscle, due to the very specifics of training in split programs. To increase the volume of the triceps muscle, perform 8-15 repetitions. The total number of sets for triceps (the sum of sets of all triceps exercises) is 3-6.

Basic exercises[edit | edit code]

It is a mistake to believe that for arm muscles, isolation is the best choice. Triceps, like other muscles, are best trained by basic exercises, in particular the close-grip bench press and dips. For athletes with less than 2 years of experience, it is optimal not to use isolation exercises.

To basic exercises

triceps include:

Push-ups Triceps push-ups with your back to the bench
Pushups
Dips
Dips for girls
Vertical push-ups on the machine

Bench press

Close grip bench press

Push ups
Triceps push-ups with back to bench
Dips
Vertical push-ups on the machine
Bench press
Close grip bench press

Isolation exercises[edit | edit code]

exercises with free weights

The French press is one of the most popular triceps isolation exercises.
French dumbbell bench press
French bench press
Seated French press with dumbbell
Seated French press with two dumbbells
Extension of one arm with a dumbbell from behind the head
Lying dumbbell extension
Bent over arm extension
Triceps extension behind the head using a rubber expander
Extension of arms with a curved barbell from behind the head

French press
French dumbbell bench press
French bench press
Seated French press with dumbbell
Seated French press with two dumbbells
Extension of one arm with a dumbbell from behind the head
Lying dumbbell extension
Bent over arm extension
Triceps extension behind the head using a rubber expander
Extension of arms with a curved barbell from behind the head

exercises on the simulator:

Extension of arms on the simulator
Extension of arms on the upper block while standing
Arm extension with the handle of the upper block with an underhand grip
Arm extensions on the lower block
Extension of one arm on the lower block
Triceps extension using cable handle

Extension of arms on the simulator
Extension of arms on the upper block while standing
Arm extension on the upper block while standing with an underhand grip
Arm extensions on the lower block
Extension of one arm on the lower block
Triceps extension using cable handle

Triceps head training[edit | edit code]

Triceps brachii muscle: red - long head, yellow - lateral, green - medial

As mentioned above, the triceps consists of three heads, which form the so-called triceps horseshoe. Bodybuilding literature and articles often describe exercises that target one of the triceps heads so that you can selectively train only that one. In fact, almost all triceps exercises involve all three of its heads, and the mass fraction of one or another head is determined by the genetic data of the athlete. If your lateral head is lagging behind, then in practice it is virtually impossible to accelerate its development relative to the growth of the other heads. The long, medial and lateral heads always work together, so when performing any exercise they are loaded approximately equally.

However, there are some tricks that allow you to slightly shift the emphasis on one of the heads. To create more load on the long head

You should perform exercises that are performed with your arms raised and behind your head, as well as working in the shoulder joint, for example:

extension of one arm with a dumbbell from behind the head;
French press with the bar lowered behind the head and not to the forehead;
arm extensions on the lower block.

Extension of one arm with a dumbbell from behind the head
French press
Arm extensions on the lower block

Pronation of the hand and spreading of the elbows to the sides helps to shift the load on the lateral and medial heads

triceps extension using a cable handle;
extension of the arms with the handle of the upper block using an underhand grip.

Triceps extension using cable handle
Extension of arms on the upper block while standing

Triceps require a lot of concentration, so avoid cheating when performing exercises. For good results, the most precise technique is necessary.

Reverse bench/sofa push-ups

At home, the bench can be replaced with a sofa/chairs, which will perfectly replace the bars.

Place one or two chairs behind you and one in front.
Sit down and place your hands on the chair(s) behind you, bending your elbows.
Place your feet on the chair in front of you.
As you exhale, push yourself away from the support.
As you inhale, return to the starting position.

Just like in the first exercise, try to keep your elbows as close to your body as possible.

Lower yourself smoothly without throwing yourself down.

Perform 4 sets of 15-20 repetitions.

Types of exercises and their features

If you ask a professional how to pump up your triceps at home, he will recommend the following:

Exercise No. 1 - French press. To perform the exercise, you need to have a small bench (you can buy it) or two stools. In the latter case, it is important that the shallow objects can support your weight. The algorithm of actions is as follows:
- take the necessary position on the lounger so that your back is completely relaxed;
The ideal distance between the hands on the bar should be about 40 centimeters. At the same time, use a normal grip (palms turned away from your face);
leave your elbows in the same place, and lower your hands with the load behind your head;
perform the required number of flexions and extensions of your arms. At the same time, do not forget about the importance of proper breathing. Do 3-5 approaches. The number of repetitions in each of them is 10-12;
Upon completion of the approach, stand up and let your breathing normalize. It wouldn't hurt to drink some water.

Exercise No. 2. Here the principle is similar to that discussed above. The only difference is that a dumbbell is used instead of a barbell. By the way, if you don’t have a barbell at home, this exercise can be an excellent alternative. The sequence of actions here is as follows:
- set up a chair and lie down on it so that your shoulder blades rest tightly against the base;
support your elbow with your other hand and move the dumbbell behind your head. The optimal number of repetitions is 8-10 times. At the same time, make sure that the elbow does not fall over. After completing the approach, change hands. The total number of sets is 3-4. At the same time, remember the importance of proper breathing. Inhale as you lower the dumbbell, and lift as you lift.

Please note that the success of this exercise largely depends on proper breathing and heart rate. Ideally, keep your heart rate and blood pressure under control in order to select the most appropriate load.

Exercise No. 3. Here you need two stools or a pair of benches. As a last resort, you can use only one stool, lowering your feet to the floor surface. The algorithm of actions is as follows:
- Place the bench or stools so that there is about 70-80 centimeters between them. At the same time, make sure that the pieces of furniture are parallel to each other;
now begin to gradually bend your elbows to the lowest possible point. At the final stage, rise to the starting position;
do several repetitions (up to 12-15), taking into account the importance of proper breathing.

Upon completion of the exercise, take a couple of sips of clean water and give your body a rest. Do several approaches this way. To give more stress to the triceps muscles, after each approach, do 10-12 push-ups with the narrowest grip possible.

Exercise No. 4. Here the sequence is as follows:
- take a comfortable position on the chair and straighten your back;
lower the weight behind your head. The main criterion for the correctness of the exercise is the feeling of stretching the triceps;
straighten your arm;
perform 10-13 repetitions and do similar actions for the other hand.

People who have injured their hands in the last 6 months should be careful with this exercise. It is also not recommended for beginners who have not previously trained triceps. To exclude accidental ligament injuries, you need to do no more than 4-5 approaches. At the same time, it is advisable to increase the load and intensity of training gradually. Again, remember the importance of proper breathing.

Exercise No. 5. The exercise below is one of the most effective for triceps. The algorithm is as follows:
- Take a standing position and lower your torso slightly forward. You can use a bench, stool or other support as a pore;
lower the dumbbell so that your hand is in an “L” shape;
straighten your arm;
do the required number of repetitions and change hands;
Perform several approaches on each arm in turn. If you feel pain when lifting (lowering) dumbbells, then it is better not to do the exercise for now.

Exercise No. 6. A great option for triceps is close-grip push-ups. The only difference is that the elbows should be pressed tightly to the body. The closer you move your palms, the greater the load on the triceps.

Elbow push-ups (“Cricket”)

An excellent exercise that develops explosive triceps strength and strengthens the tendons of the elbow joint.

Take a classic plank position on your elbows.
As you exhale, straighten your arms, straightening your elbows.
As you inhale, gently return yourself to your elbows.

Return yourself to your elbows as slowly and gently as possible.

Avoid hitting your elbows on the floor.

The negative phase of the exercise (lowering) should be 2-3 times longer than the ascent.

Perform 4 sets of 15-20 repetitions.

French press

Yes, the French press can be performed without special equipment. For this we again need a chair or stool. When performing this exercise, the lateral head of the triceps takes on more of the load.

Lie down on your back. You can lie on the floor or on the bed, so that there is space behind your head.
Hold a chair or stool with your arms straight in front of you - grab the base of the legs.
As you inhale, smoothly lower the projectile down behind your head, bending your elbows.
As you exhale, return the projectile to its original position, straightening your arms at the elbow joint.

Perform 4 sets of 10-12 repetitions.

Bent over arm extensions

Just like in other exercises, the elbow needs to be fixed in one place.

Take a standing position.
Lean forward and place one hand on a stool or bench.
With your free hand, take the dumbbell (the position of the back of your hand does not matter) and move the dumbbell back. The elbow should be at shoulder level. Your arm should be in one straight line, keep it close to your body.
Lower the dumbbell until your arm is in an “L” position.
With a jerk, straighten your arm to the starting position.
Switch hands.
Do three sets on each arm, rest for a minute and do several sets again.

If you feel pain while doing the exercise, then it is too early for you to do it. Remember that excessive load in the first days of training is fraught with negative consequences.

Army press

This exercise is sometimes called the Arnold press. In addition to the triceps, the deltoid muscles of the shoulder are also stressed. To perform this type of bench press at home, we again need a chair or stool, which will place more emphasis on the triceps due to the width of the working grip.

Sit on a chair (preferably with a backrest).
Grab another chair or stool by the frame on both sides.
With your elbows bent, place the projectile in front of you.
As you exhale, press the barbell up.

Lower the projectile frame just below eye level.

At the top of the press, do not fully straighten your arms at the elbow joints.

While performing the exercise, always keep your forearm in one plane - perpendicular to the floor/ceiling.

Perform 4 sets of 12 reps.

A set of bodyweight exercises for triceps

Now we can move on to considering what exercises to do so that the triceps muscle gets the desired volume and definition and becomes truly strong and resilient. Bodyweight training program for men

from the Non-Lazy Sloth includes the following exercises:

● Push-ups with arms along the body; ● Push-ups from the crossbar while standing at an incline; ● Dips; ● Push-ups on narrow bars; ● Dips with knees to chest; ● Handstand push-ups.

As you can see, our training program includes various push-ups. And this is no coincidence, since one of the main muscles that is included in the work during push-ups is the triceps brachii muscle. Regardless of the type of push-ups, the specificity of this exercise for strengthening the arms is such that the triceps will be involved in any case. This is due to the fact that the triceps by its nature performs the function of an extensor, so it is maximally activated in push-ups.

However, the load on the triceps varies depending on which specific push-up training exercises are used and how they are performed, which allows the training to either emphasize the work on the triceps or give it a secondary role. Also, the characteristics of the exercise for training the triceps determine which part of it receives the greatest load.

For example, the more the triceps are stretched in an exercise, the more actively its long and middle heads are involved. If you focus on regular muscle contractions, which happens when doing exercises on the uneven bars, the lateral head of the triceps works the most.

Next, we will take a closer look at the best triceps exercises for mass, which should be included in home training in order to pump up the triceps brachii muscle to the maximum.

California press

In simple terms, this is a close grip bench press. Since everyone is training at home these days, we will once again use an indoor chair or stool instead of a barbell. And considering that the latter are many times lighter than even an empty bar, we suggest combining the Californian bench press with the French one. This will increase the load and load all the triceps heads to the maximum.

Take a supine position.
Grasp the projectile by the base of the legs near the frame.
Lower the projectile by touching the floor with your elbows.
As you exhale, press up.
As you inhale, lower the weight behind your head, bending your elbows (French press).
As you exhale, straighten your arms.
As you inhale, lower the projectile again, touching your elbows to the floor.

Perform the negative phase of the press twice as slow as the positive phase.

Perform the French press movements in a regular model.

Try to touch the floor as softly as possible and immediately perform the press (without pausing at the bottom point).

Perform 4 sets of 10 repetitions (5 - California press; 5 - French).

Push-ups from elbows to knees (“Cricket”)

Take a classic plank position on your elbows.
Shift your support from your toes to your knees.
As you exhale, straighten your arms, straightening your elbows.
As you inhale, gently return yourself to your elbows.

Return yourself to your elbows as slowly and gently as possible.

Avoid hitting your elbows on the floor.

The negative phase of the exercise (lowering) should be 2-3 times longer than the ascent.

Perform 4 sets of 12-15 repetitions.

Wall push-ups

You can do push-ups not only from the floor, but also from the wall. Moreover, when using a vertical support, you can perform the exercise with one hand, which will increase the intensity and load the target group more.

Stand near a wall at arm's length.
Place your feet wider than your shoulders.
Bring your palms towards each other so that they are on the projection of the sternum (middle of the chest).
Place one of your hands behind your back with the back of your hand or simply lower it.
As you inhale, bring your body towards the wall, touching your chest with your hand near the wall and at the same time rising on your toes.
As you exhale, push yourself off the wall, returning your entire sole to the floor.

Perform 4 sets of 10-12 repetitions with each arm.

Reverse push-ups

Place one or two chairs behind you and one in front.
Sit down and place your hands on the chair(s)/sofa behind you, bending your elbows.
Step forward a little and bend your knees (half squat), placing your weight on your heels.
As you exhale, push yourself away from the support.
As you inhale, return to the starting position.

Try to keep your elbows as close to your body as possible.

Lower yourself smoothly without throwing yourself down.

Always support your heels.

Perform 4 sets of 10-12 repetitions.

The Best Triceps Exercises for Men

Let's look separately at both basic triceps exercises and advanced ones, which allow you to perform precise pumping of the triceps. Step-by-step instructions for performing each of the proposed exercises can be found by clicking on the appropriate link on this page. Also, for a better and clearer understanding of how the exercise technique works, we have presented photos of the exercises and animation.

Push-ups with arms along the body

– a basic exercise with normal difficulty. A narrow hand position is necessary to ensure that the triceps receive maximum load. When moving the elbows along the body, the triceps brachii muscle is perfectly loaded; also, gymnastics exercises perfectly train the deltoids, pectoral muscles and elbow joints. The impact on the lateral head of the triceps can be increased by turning your hands with your palms facing each other. To increase the effect of this exercise for men on the middle head of the triceps, try to straighten your arms well when returning to the stance.

Bent-over bar push-ups

– an advanced exercise of normal difficulty. Trains both triceps and forearm muscles. To perform this exercise on the horizontal bar, you will need to find a low bar. Unlike the standard push-up from the bar while standing, in the version we propose, you need to bend under the bar when lowering.

Dips

– basic type exercise, difficulty – normal. When doing dips, a whole bunch of muscles work, mainly: triceps, pectorals, deltoid, latissimus and trapezius. In order to transfer the main part of the load from this exercise for a muscle group to the triceps, you need to base your movements on the work of the elbow joints. Try to keep your elbows as close to your body as possible, moving them backward rather than away from you to the sides. The gaze should be directed either straight or slightly upward, and we also make sure that the neck does not lean back. We maintain the position of the torso and spine in an upright position, regardless of the point of movement. When pumping the triceps, the anatomy of bodyweight strength exercises works in such a way that it will not be necessary to lower the body much when moving down, since the load will thus partially shift to the deltoids and pectoral muscles. We lower ourselves on the uneven bars until a right angle is formed at the elbows.

Push-ups on narrow bars

– another basic exercise with normal difficulty. Narrow parallel bars are best suited for pumping up your triceps using this type of sports equipment. Also, when performing this shoulder exercise, the rhomboid muscles are actively involved in the work.

Dips with knees to chest

– an advanced and complex exercise. Involves both triceps and pectoral and deltoid muscles. We recommend using it in combination with other triceps exercises.

Handstand push-ups

– an advanced type exercise, classified as complex. An excellent and effective exercise option at home for athletes who already have some training. Allows you to pump many of the upper muscle groups: triceps, deltoid and trapezius. The impact also falls on the pectoral muscles, and the core muscles (abs, back extensors and buttocks) are involved in a static mode. Also, such push-ups significantly improve the sense of balance and muscle coordination of movements. Using this exercise, you can develop the skill of walking on your hands.

General recommendations for performing exercises - movements should be performed smoothly and slowly, without jerking or swaying, strive to perform the full range of movements. This way you can get the most out of triceps exercises at home. When training triceps for mass, exercises should be performed intensively, but without causing overload. To work out all three areas of the triceps well, performing 3 or 4 exercises on one training day will be enough. Thus, working with your own weight on the triceps allows you to do it in half an hour for one workout. Do not forget to combine different types of exercises with each other in the overall training process.

So, now you know what exercises you need to do for the triceps to make this muscle voluminous, strong and beautiful. On our website How-to-Pump Up.Pro you will also find a lot of other useful information on how to properly do exercises for various muscle groups, using only your own weight or working with weights. The Non-Lazy Sloth in our anatomical catalog offers exercises for the body, from which both men and women can organize their training program. Stay with us to pump up your muscles together and always have tips for an effective workout at hand.

Triceps stretch

After each triceps workout, be sure to do one or two stretches. Below we have given examples of two classic options.

Vertical stretch

Place one of your hands behind your head, placing your palm on one of your shoulder blades or on your spine.
With your free hand, grab your elbow and bring your triceps to a comfortable tension for you.
With each exhalation, try to gradually increase the tension.

Do two minutes on each arm.

Horizontal stretch

Wrap one of your arms around your opposite shoulder.
With your free hand, grab your elbow and bring your triceps to a comfortable tension for you.
With each exhalation, try to gradually increase the tension.

Conclusion

Separate training of muscle groups such as triceps, even once a week, will significantly increase the effectiveness of your training process. We should never forget about small target groups, because the foundation is laid brick by brick and built gradually. Strong triceps will help you with many compound exercises. Even track and field athletes specialize in triceps, which helps them run better. In the future, we will provide you with a selection of effective exercises for other muscle groups.

Editor and proofreader: Farida Seidova

Did you like the article? Then you might also be interested in these articles and videos:

Workout

Home workout for beginners: weekly plan

We have prepared a seven-day introductory split for you, designed for training without weights.

2020-05-08 19:40:59 • Anatoly Butov

Workout

4 exercises with an elastic band or expander AT HOME (WITH VIDEO)

You don't need a heavily equipped home gym to get an effective strength training session. All you need to feel the burning sensation in your muscles is an elastic band and good motivation.

2020-04-20 09:10:15 • Isaac Syred

Workout

We pump up the arm muscles correctly

Training the triceps muscle should correspond to the set training goal. For example, mass training requires low-repetition training, while 2-3 exercises will be enough, and relief training requires performing several exercises of 15 or more repetitions.

Triceps respond best when done up to 12 reps per set, but this is only when it comes to the need to increase muscle mass. Muscle pumping is carried out through basic exercises, movements with your own weight, as well as isolating ones as “finishing exercises”.

Required trainings

To train the triceps, you need to use several movements, starting with multi-joint ones and ending with isolating ones. It can be determined more accurately depending on the goals, other exercises performed, and the characteristics of the athlete’s body.

For example, to develop strength, you can do a bench press, choosing a narrow position of your hands, then do push-ups on the uneven bars and do one isolating movement, with a number of repetitions of up to 8, but to work on relief, it is better to pay attention to the French press, working in simulators and other isolated movements.

Important! Triceps exercises can be done with movements for other muscle groups. For example, you can set aside a separate arm day and do biceps and triceps together, or do it in conjunction with a chest workout.

Number of workouts per week

In most cases, one workout per week is enough. Faster muscle recovery, provided training without doping, will be doubtful. If your body naturally recovers quickly, you can include a second session in your training plan. Especially if the athlete is working not to gain weight, but to lose weight.

You can understand how many times a week to pump your triceps from your own experience. As soon as the recovery process ends, the training can be repeated.

Duration of training

The training program must correspond to the goal that the athlete sets for himself. Depending on the set training goal (mass, strength, relief), the number of approaches and repetitions is set:

when working on weight, 2-3 exercises for 6-12 repetitions are enough;
Strength increases with low repetition training. A couple of exercises up to 8 repetitions are enough;
In order to lose weight, you can perform up to 5 exercises over 15 repetitions.

Attention! Even as part of weight loss work, it is possible to use strength cycles. Sometimes the number of repetitions is reduced, the working weight is increased, after which the athlete returns to high-repetition training.

Is it possible to pump up the large muscles of the outer arm?

To pump up large muscles, you need not only to do the right exercises, but also to follow other rules - nutrition, regimen. However, not everything depends on these factors. Genetics plays a big role, that is, the body’s predisposition, its “return” to physical activity.

Undoubtedly, it is possible to increase muscle volume in almost all cases, but for some it is easier, for others it is more difficult. This applies to muscle mass in general and triceps in particular.