6 best triceps exercises at home
Many beginner bodybuilders are looking for ways to enlarge the arm muscles, so they tend to do a lot of biceps exercises, and largely ignore the triceps muscles, even though they constitute 2/3 of the size of the arm. There are many exercises for the triceps muscle, you can work out with dumbbells, cables, or using equipment. But if you cannot go to the gym due to the spread of the Corona virus at the present time, or for lack of time or for any other reason, in this article we offer you the best 6 triceps exercises that you can perform at home or anywhere without any devices, weights or equipment. All you need is an empty space in your house, and half an hour of your time.
These exercises use body weight as resistance to the triceps muscle, and are highly effective in building and increasing the strength of the triceps muscle if followed with commitment. But like any training program to build or strengthen muscles, in addition to exercising, you need a proper diet that provides your body's daily needs of protein, carbohydrates, and fats. You can use the above tools to calculate your body's daily need for calories, protein, fat, and carbohydrates, which varies from person to person depending on your height, weight, gender, and your daily activity rate. After calculating these stays, make sure that you get these quantities of essential nutrients in your diet daily so that you can build muscle effectively.
Choose 3 of these exercises, then add them to your regimen after your chest workout, or do them on Biceps & Triceps Day. Do 4 sets, for each exercise, each set 15 repetitions (repetitions), and the rest period between sets is 60-90 seconds. If your level is intermediate or advanced, do 3 exercises without a rest period with the “Circuit” system, where you do a set of each exercise (3 sets) without a rest period between them, then when you finish the 3 sets, you take a two-minute rest. This cycle is repeated 3 times.
The exercises will be structured from the easiest to the hardest.
1- BODYWEIGHT DIPS:
Correct way to perform:
1- Stand with your back facing a chair or bed.
2- Bend your knees, and grab the chair with both hands, fist to shoulder width apart.
3- Extend your leg slightly in front of you, while maintaining the knee position at 90 degrees.
4- Lower your body slowly, until your elbow angle is 90 degrees.
5- Return to the starting position by tightening the triceps muscle.
This exercise is one of the easiest exercises for the triceps muscle, and you can perform it without any tools, perform 3 sets, each set of 10-15 reps, and a minute of rest between each set and the other.
2- PRESS UP:
1- Lie on the floor with your face facing the ground.
2- Place your hands by your side at chest level.
3- Push your hands up the upper part of your body, keeping the middle position touching the floor.
4- Try to straighten your arms as much as possible while tightening the triceps, stop before straightening your arm completely.
5- Return to the starting position slowly, and repeat the exercise as many times as required.
This exercise is considered one of the easiest exercises for the triceps muscle, in addition to that, the exercise also works the lower back muscles. However if you have any problems with the back muscles or in the spine avoid this exercise completely. Try not to straighten your arms completely, to expose the muscle for the longest period of tension (Time under Tension).
3- CLOSE-GRIP PUSHUP:
1- Start in the plank position, but with your hands on the floor at the level of the lower chest, and slightly narrower than the width of your shoulder.
2- Tighten your abdominal and buttock muscles throughout the exercise.
3- Try to keep the elbow next to the body, not outward.
4- Keeping your body straight, go down slowly (3 seconds), then return to the starting position by pushing, focusing on tightening the triceps muscle.
This exercise is a form of traditional pushups. But by placing the hands a little narrower than the width of the shoulders, most of the load will be transferred from the chest muscle to the triceps muscle. Try to keep your elbow next to your body for the duration of the exercise. If the exercise is difficult for you, perform it on your knees, not on your feet. And if you have problems or an injury to the shoulder muscle, try to expand the distance between your hands.
4- DIAMOND PUSHUP:
The Diamond Pushups is one of the most important and popular triceps exercises. The method of performing it is the same as the method of performing the previous exercise, but the difference is the position of the hands. In this exercise, you place your hands in the form of "Diamond". In this way, the exercise is more difficult, and affects the triceps muscle more. If the exercise is difficult for you, spread your hands slightly. And if you have problems or injury to the shoulder muscle, avoid this exercise completely.
5- BODYWEIGHT SKULL CRUSHERS:
1- Support your hands on a chair, or firm stool, about shoulder width apart.
2- Tighten the abdominal muscles, and the muscles of the back, and make sure that your body is in a straight position.
3- Go down slowly, and hold your forearms parallel to the floor for two seconds.
4- Then keep going down very slowly, until your head is close to the chair or the cushion.
5- Straighten your arms and raise your body again, by tightening the triceps muscle and pushing from the hands.
This exercise is one of the exercises that isolates the triceps muscle, and works it greatly. In addition, the exercise activates the abdominal muscles, because the body uses them to maintain balance. Pausing for two seconds in the middle of the movement increases the difficulty of the exercise, and improves the “Mind-Muscle Connection” with the triceps muscle. If you want to make the exercise difficult, do it on a low chair. The lower the chair or footrest, the more difficult the exercise. The most important thing in performing this exercise, is to do it as slowly as possible. If the exercise is difficult for you, you can perform the previous four exercises only, until your level develops, and then try to perform this exercise again.
6- PLANK TO PUSHUPS “TRICEPS BOW”:
1- Get down to the “Plank” exercise position, resting on your forearms.
2- Make sure that the angle between your elbow is 90 degrees.
3- Tighten the triceps muscle, and push your forearms to the floor to raise your body until it rests on your hands.
4- Return to the starting position and repeat the movement for the required number of repetitions.
This exercise is one of the most difficult exercises for the triceps muscle. But it is considered one of the best exercises, if your level is advanced and you can perform it properly.