By incorporating some of these moves into your workout routine, you can build up your triceps. Repeat these triceps exercises regularly at home to achieve quick results.
All of these triceps exercises can be done at home, with or without equipment. As you do this workout, you can gradually increase the load you lift. You can also use a water bottle or can as a dumbbell.
Best exercises for triceps
Bench Dip
Equipment: Bench or chair
Repetitions: 10 to 12 repetitions
How do you do a Bench Dip? Place your hands on the bench behind you, creating a slight internal rotation with your wrists. Extend your legs out in front of you. Bend your elbows until you are able to sit up on the floor. Slowly pull yourself up.
Dolphine Plank
Equipment: a workout mat
Reps: 6-8 reps
How to do a Dolphin Plank? Lie on the floor on a workout mat. Do a classic plank. Still on your toes, lift your pelvis to transfer the weight to your triceps. Hold for 10 to 15 seconds. Return to plank.
Kick Back Triceps
Equipment: Bench and dumbbell
Reps: 8-10 reps each side
How to do a Kick Back Triceps? Place your left arm in extension on the bench to stabilize your upper body. Place the left knee on the bench and keep the right leg extended, slightly backwards, to create an angle. Place the right arm at 90 degrees and extend fully. Reverse the position.
Overhead Triceps Extensions
Equipment: Dumbbell
Reps: 10 to 12 reps
How do you do Overhead Triceps Extensions? Sitting or standing, make sure your back is straight. Dumbbell in hand, raise your arms above your head and slowly lower them back down. Reverse arms.
Lying Triceps Extensions
Equipment: Dumbbells, mat or exercise ball
Reps: 10 to 12 reps
How do you do Overhead Triceps Extensions? Stabilize your back on the floor, on a mat, or on a training ball. Dumbbells in hand, place your arms at 90 degrees above your head and perform a full extension.
Diamond Push-Up
Equipment: Training mat
Repetitions: 10 to 12 repetitions
How do I do a Diamond Push-Up? Lying on a workout mat, place yourself in a push-up position. Instead of keeping your hands under your shoulders, place them in a “diamond” shape. Perform a push-up.
