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.