Are you looking to define and tone your arm muscles? Do you want stronger arms? If you answered yes, then you came to the right place. In this article, you will find simple tricep exercises that you can complete in the comfort of your own home or on the go.
Many folks make the assumption that in order to achieve these goals, then you need to work your biceps frequently. Although completing bicep exercises is beneficial, tricep exercises are equally important in achieving sculpted arms.
What Are Triceps?
Triceps are a group of 3 muscles on the back of your arm (opposite of the bicep) that stretch from your shoulder to your elbow. The “three-headed” muscle (long head, lateral head, and medial head) makes up approximately 67% of your upper arm and defines the unique shape of the back of your arm. The tricep reflects the bicep muscle and its main function is to extend the arm at the elbow joint.
The triceps are used for fine motor skills like writing and painting. Triceps are also necessary for shooting a basketball, playing tennis, and several other sporting activities. Triceps muscles also come in handy for many exercises and yoga practice. These muscles are used quite frequently but can be overlooked in our own workout routines.
Why Tricep Exercises?
Keeping your arms strong and healthy is important for most upper body movements and your triceps usually take the bulk of the heavy lifting. Anytime you push something such as a door, a stroller, a lawnmower, or free weights, your triceps are engaged.
If we give more attention to our triceps as we do our biceps, our arms will be more defined, toned, and sculpted, and upper body exercises will start to feel easier. A side effect of your muscles getting stronger is weight loss (muscle mass burns calories faster, even when resting).
Continue reading to learn how to incorporate simple, yet challenging tricep exercises into your workout routine to strengthen your arms and have you feeling amazing.
Tricep Exercises
The best way to build strong, firm triceps is to choose the exercises that hit all those muscle fibers from every angle. Tricep exercises in the gym typically use free weights, dumbbells, cables, etc. If you do not have access to a gym or fitness equipment, you can still effectively exercise your triceps using your bodyweight and little equipment.
Some tricep exercises engage all 3 heads of the muscles, but other exercises specifically target one of the heads. Mixing up the tricep workouts to focus on each head can be beneficial. Check out our 4 best bodyweight tricep exercises below for strengthening and toning your arms at home.
The Diamond Push-up
Start off with this basic tricep exercise that truly challenges all 3 heads of the triceps. The standard push-up allows you to work your chest and arms, but when you move your hands closer together, the emphasis is mostly on your triceps. Your pectoral muscles will still get a workout with this variation, but your triceps will feel most of the burn.
- Start in a standard push-up position
- Bring your hands close together below your chest
- Form a diamond by touching your thumbs and forefingers (keep your fingers spread)
- Straighten your spine
- Squeeze your core and glutes (maintain throughout exercise)
- Lower yourself down to the floor until your chest almost touches the floor
- Optional: isometric hold for 7-10 seconds
- Keep elbows close to your side
- Push back up to the starting position by straightening your arms
- Repeat as necessary
Bench (Chair) Dip
This modified version on the conventional dip allows you to complete the tricep exercise without fitness equipment. We recommend lowering your bodyweight slowly and explosively pushing back up for optimal results.
- Sit on a low and secure bench/chair
- Grab it with both hands at shoulder
- Extend your legs straight out in front of you or keep them slightly bent for an easier routine
- Elevate your hips keeping them close to the bench/chair
- Straighten your arms without locking them
- Slowly lower your body to the floor by bending your elbows to form a 90-degree angle
- Optional: isometric hold for 7-10 seconds
- Using your triceps, push yourself up to the starting position
- Repeat as necessary
Plank-to-Pushup
If you are looking for a total body tricep exercise try this one. Work your arms, core, and chest by moving from a plank position to a pushup position. We suggest an isometric hold in plank position to really engage the core muscles.
- Start in a standard plank position
- Ensure spine is straight
- Ensure forearms are directly under your shoulders
- Squeeze your core and glutes (maintain throughout exercise)
- Push forearms up to your hands to a standard pushup position
- Lower slowly back down to your forearms
- Optional: isometric hold for 7-10 seconds
- Repeat as necessary
Press Up
This tricep exercise incorporates yoga and stretching as well as working multiple heads of the triceps. Enjoy on your floor or yoga mat. Focus on your form and breath when engaging in the press up.
- Start in a cobra position on your stomach and hands keeping your hips down
- Drive your hands into the ground
- Straighten your arms, but do not lock, to raise your upper body
- Maintain tension in your triceps
- Optional: isometric hold for 7-10 seconds
- Slowly lower your body to the starting position
- Repeat as necessary
Conclusion
Tricep workouts are important to keep your entire arm strong and toned. It is easy to forget about this unique “three headed” muscle, so we wanted to shine light on how to exercise triceps in your home with little equipment.
At Bullworker, we care about the total body health and wellness of our family. We do not want any muscle to go untouched. You can pair Bullworker equipment with your tricep workouts for more challenging and versatile tricep exercises and total body fitness.