If you’re looking to chisel your arms and get them looking their best, you need to focus on your triceps. These workouts are designed specifically to target and tone your triceps, so you can have strong, sexy arms in no time!
Doing triceps workouts at home is a great way to save time and money, and you can still get an amazing workout in. All you need is a few pieces of equipment and some space to move around.
Triceps Pushdown
The triceps pushdown is a great exercise for sculpting and toning the back of your arms. Here’s how to do it: First, attach a resistance band or cable to a lat pulldown machine. Then, stand with your feet shoulder-width apart and hold the band or cable with an overhand grip, making sure that your palms are facing down. From here, extend your arms straight overhead, and then slowly bend your elbows to lower the band or cable behind your head. Once your elbows are at a 90-degree angle, pause and then press back up to the starting position. This exercise can be performed with light weights for higher reps or heavier weights for lower reps. Start with 3 sets of 10-12 reps and see how you feel.
Close Grip Bench Press
The close grip bench press is a great exercise for targeting the triceps. To do this exercise, you will need a bench and some dumbbells. Start by lying on the bench with your feet flat on the ground. Then, hold the dumbbells in your hands and bring them up to your chest. Next, lower the dumbbells down to your sides. Be sure to keep your elbows close to your body as you do this. Finally, press the dumbbells back up to your chest and repeat. To make this exercise more challenging, you can try using heavier dumbbells or adding more reps. You can also try doing this exercise with one arm at a time. This will help to target each tricep muscle individually.
Dips
Dips are a great bodyweight exercise that works your triceps, as well as your chest and shoulders. All you need is a chair or bench to prop yourself up on. Simply place your hands on the edge of the chair, and then extend your legs out in front of you. Slowly lower your body down until your elbows are at a 90-degree angle, and then push back up to the starting position. You can also add weight to this exercise by holding a dumbbell in each hand. This exercise is a great way to build strength in your upper body, and it can be done anywhere with minimal equipment.
Triceps Kickbacks
You will need to use some dumbbells for this exercise. Start by holding the dumbbells in your hands with your palms facing your thighs. Bend your elbows and bring the weights up to your chest. From here, extend your arms back behind you. Be sure to keep your upper arms close to your sides and only move your forearms. Return to the starting position and repeat for desired reps.
This exercise is great for targeting the triceps muscles in the back of the upper arms. If you want to make it a little more challenging, you can try holding one weight in each hand and then alternating arms as you extend them back behind you.
Diamond Pushups
When it comes to working out at home, bodyweight exercises are often the simplest and most effective way to get results. One great example is the diamond pushup. This exercise targets the triceps, the muscles on the back of the upper arm. Get into position and make sure that you keep your elbows close by side so they don’t go flying out in front! As you exhale, press back up to the starting position. This exercise can be made more challenging by placing your feet on an elevated surface, such as a chair or stool. For an even greater challenge, try doing one-arm pushups.
Overhead Triceps Extension
The overhead triceps extension is an effective exercise for targeting the long head of your triceps muscle. To do this exercise, you will need a dumbbell. Start by holding the dumbbell above your head with both hands. Bend your elbows so that your triceps are parallel to the floor. From this position, extend your elbows and return to the starting position. Repeat for 8-12 reps. This exercise can be performed with one arm at a time or with both arms simultaneously. If you are new to this exercise, start with a lighter weight and increase the weight gradually as you become stronger.
Triceps Bench Press
This exercise is a great way to work your chest muscles. Start by lying on a bench with your feet flat on the floor and your palms facing down. Then, grip the dumbbells and slowly lift them up until your arms are extended above your chest. Lower the dumbbells back down to the starting position, being sure to keep your elbows close to your sides throughout the exercise. For best results, perform 3 sets of 10-12 repetitions. This exercise is relatively simple and can be easily done at home with a bench and some dumbbells. However, be sure to start with a light weight and gradually increase the amount of weight you are using as you get stronger.
Lying Triceps Extension
The Lie Triceps Extension is an exercise that you can use to work your entire triceps muscle. You’ll need a dumbbell for this one. The first thing you need to do is lie on your back with your feet flat on the ground and your knees bent. Then, hold the dumbbell in your right hand and extend your arm straight up toward the ceiling. From there, slowly lower the dumbbell back down to the starting position. You can then repeat the exercise with your left arm. This exercise is a great way to work your triceps muscle, and it’s one that you can do almost anywhere.
Seated Triceps Press
To start, sit on the edge of a chair or bench with your palms facing down and your fingers gripping the edge of the seat. Next, raise your body up so that your butt is off the seat and your arms are extended. From here, lower down until your elbows are at a 90-degree angle, then press back up to the starting position. Make sure to keep your core engaged throughout the entire exercise. You can also add weight by holding a dumbbell in each hand. This exercise is a great way to build strength in your triceps.
Triceps Pushup
The triceps pushup is perfect for toning and strengthening the arms. It works not only on the triceps but also on the entire arm. To do a triceps pushup, get into a pushup position and make sure your hands are close together. This forces the triceps to work harder. You can also put your hands closer to your chest or widen your stance to make the exercise more challenging. As you get stronger, you can try doing the pushup with one arm at a time. This exercise is a great way to get strong, defined arms.
It is no secret that many people want to have strong and sexy arms. Unfortunately, achieving this goal at home is rather difficult without rich experience. We strongly recommend reading more information on Welltech for beginners. Despite the fact that triceps workouts are dangerous, doing these exercises regularly will help you build strong, sexy arms in no time!
Interesting Related Article: “5 Best Ways to Recover Your Energy During and After a Workout“