If you’re looking to pair these exercises with a dumbbell, we’ve got you covered. With an extended arm and a higher grip, you can develop your triceps while at home. These 17 no gym workouts are perfect for building up your triceps without the need for expensive equipment.
One circuit to get you moving is to start with a double dumbbell kickback. Hold a dumbbell in each hand and extend your arms behind you, keeping your elbows in line with your shoulders. Be sure to hold the dumbbells with a firm grip and move in a controlled manner. This exercise is a great way to isolate and develop your triceps.
If you want to take it up a notch, try the overhead triceps extension. Hold a dumbbell above your head with both hands, then lower it behind your head, bending at the elbows. Be sure to keep your elbows steady and close to your head throughout the movement. This exercise will target your upper triceps and help you build mass.
Another effective exercise is the high-low triceps dip. Position yourself on parallel bars or use the edge of a sturdy chair or bench at home. With your palms facing forward and your legs extended out in front of you, bend your elbows and lower yourself towards the floor. Be careful not to go too low, as this could strain your shoulders. Take a rest if you need to, and then continue with the exercise.
If you’re tired of the usual triceps exercises, give the Tate press a try. This exercise is a variation of the dumbbell skull crusher, and it works the triceps from a different angle. Lie down on a bench and hold dumbbells directly above your shoulders, with your palms facing each other. As you lower the dumbbells, tuck your elbows in and touch them to the sides of your forehead. Then, extend your arms back up to the starting position.
Keep in mind that working your triceps can be challenging, especially if you’re new to the exercises. But don’t be discouraged – with the right tips and a steady routine, you can build up impressive triceps without stepping foot in a gym. Just be sure to use proper form and don’t push yourself too hard, as this could lead to injury.
So why wait? Start training your triceps at home today and see the results for yourself. With these 17 no gym workouts, you’ll be well on your way to strong and toned triceps. Remember to always consult a certified trainer if you have any doubts or concerns, and listen to your body. The extra effort you put in will be worth it when you see those defined triceps in the mirror.
Exercise your triceps without weights
When it comes to tricep workouts, you don’t always need weights or special equipment. There are plenty of effective exercises you can do at home to target your triceps and get them stronger. In this section, we’ll provide you with some certified tips and high-low intensity routines that usually involve using your body weight.
- Dips: One of the most common tricep exercises done without weights is the dip. You can do this exercise using parallel bars or the edge of a sturdy bench or chair. Start by keeping your hands shoulder-width apart and extend your legs in front of you. Slowly lower yourself down by bending your elbows and keeping your shoulders down. Then, push yourself back up to the starting position.
- Skullcrusher: This exercise is an isolation movement that targets the triceps. Lie on a bench or the floor with your elbows bent and your hands holding a dumbbell or other weighted object. Keeping your elbows stationary, extend your arms and lower the weight towards your forehead. Pause for a moment, then return to the starting position.
- Pike push-up: This variation of the push-up works the triceps along with the shoulders and chest. Start in a push-up position with your hands slightly wider than shoulder-width apart. Walk your feet toward your hands, lifting your hips and creating an upside-down V shape with your body. Lower yourself down by bending your elbows, then push yourself back up to the starting position.
- Tricep pushdown: To isolate your triceps, you can do the tricep pushdown exercise using a resistance band or cable machine. Stand with your feet shoulder-width apart, holding the band or cable with your palms facing down. Keep your elbows close to your sides and slowly push the band or cable down until your arms are fully extended. Then, return to the starting position.
These exercises will help you train the muscle fibers in your triceps and stimulate growth. Remember to warm up before each workout and listen to your body. If you feel any pain or discomfort, stop and consult a certified personal trainer or fitness expert. With consistency and the right exercises, you’ll see a noticeable difference in your tricep strength and definition.
Use resistance bands for triceps workout
Why resistance bands?
Resistance bands are a versatile and portable piece of equipment that can be used for a variety of triceps exercises. They come in different levels of resistance, allowing you to gradually increase the intensity of your workouts as your triceps become stronger. Additionally, they can be easily adjusted to fit your fitness level and specific exercise goals.
Exercises with resistance bands
There are several triceps exercises that can be done using resistance bands. Here are three examples:
- Triceps Push-down: Attach the resistance band to a sturdy object (such as a door or a vertical bar) at chest height. Stand facing the object and hold the band with an overhand grip. Keep your elbows tucked in and palms facing down. Begin by pushing the band downwards towards your hips, straightening your arms and feeling the contraction in your triceps. Slowly return to the starting position and repeat.
- Overhead Triceps Extension: Stand on the resistance band with your feet shoulder-width apart. Hold the band with an overhand grip, bringing your hands close together. Start with your elbows bent and hands behind your head. Extend your arms straight up, keeping your elbows close to your ears. Slowly lower your hands back to the starting position and repeat.
- Triceps Kickbacks: Start by standing on the resistance band, feet shoulder-width apart. Hold the band with an overhand grip and keep your palms facing towards your body. Keep your back straight and lean forward slightly at the waist. Bend your elbows at a 90-degree angle and push the band backwards by straightening your arms. Slowly bring your hands back to the starting position and repeat.
Remember to maintain proper form and control throughout each exercise. It’s important to focus on the targeted muscle group and avoid any swinging or jerking movements that may increase the risk of injury.
Resistance band triceps workouts can be easily incorporated into your regular training routine. Aim for three sets of 10-12 repetitions for each exercise, and gradually increase the resistance as you get stronger. You can also combine resistance band exercises with other triceps exercises, such as push-ups or dips, to maximize your results.
By using resistance bands for your triceps workouts, you can effectively strengthen and tone your triceps muscles, even without access to a gym or heavy weights. So grab a resistance band, find a sturdy object to anchor it, and get started on your journey to stronger triceps!
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Try triceps dips on a chair or bench
One of the most effective exercises for targeting and strengthening your triceps is the triceps dip. This exercise, which is a bodyweight movement, can be done at home using a sturdy chair or bench. Triceps dips are a great way to isolate and work your tricep muscles without the need for any extra weights or gym equipment.
To perform triceps dips, start by sitting on the edge of a chair or bench with your palms resting on the seat, fingers pointing towards you. Walk your feet forward until your hips are off the chair and your arms are extended behind you, supporting your weight. Keep your legs together, bending your knees slightly if needed.
Next, slowly lower your body towards the floor by bending your elbows, keeping them pointed back and close to your sides. Continue to lower yourself until your upper arms are parallel to the floor or until you feel a stretch in your triceps.
Once you reach the bottom of the movement, press through your palms to push yourself back up to the starting position. Keep your elbows slightly bent throughout the exercise to keep tension on the triceps muscles.
This exercise can be modified to target different areas of the triceps by changing the position of your hands. A narrow grip with your hands close together will focus more on the outer head of the triceps, while a wider grip will target the inner head. You can also try placing your feet on an elevated surface, such as another chair or a step, to increase the difficulty of the exercise.
Triceps dips can be incorporated into your triceps workout routine by performing 3 sets of 10-15 repetitions. They can also be used as a warm-up exercise before doing other tricep exercises such as tricep pushdowns or overhead tricep presses. Remember to always listen to your body and rest if you feel any pain or fatigue during the exercise.
So next time you’re looking for a tricep exercise to do at home, give triceps dips a try. They are a simple yet effective way to strengthen and tone your triceps without the need for any fancy equipment. Get those triceps burning and start working towards those strong and defined arms!
Incorporate triceps push-ups into your routine
Triceps push-ups are a great way to target and develop your triceps muscles without any special equipment or gym membership. These push-ups are a cheap and effective exercise that can be done almost anywhere.
To do triceps push-ups, start by getting into a push-up position with your hands placed close together, forming a narrow-grip. Keep your elbows close to your body as you lower yourself down towards the floor. Your upper arms should be parallel to the floor and your elbows should bend as you lower your body. Try to reach the floor or go as low as you can without touching it.
Push yourself back up to the starting position while keeping your core engaged and your back straight. If you find regular triceps push-ups too challenging, you can perform them on your knees or with your hands elevated on a raised surface, such as a bench or step. This modification will make the exercise easier while still targeting your triceps.
Triceps push-ups can be done in different variations to target the triceps from different angles. For example, you can try diamond push-ups by placing your hands close together in a diamond shape directly underneath your chest. This will further focus the workout on your triceps.
In addition to triceps push-ups, other exercises that target the triceps include triceps dips, triceps kickbacks, skullcrushers, and triceps extensions. Incorporating a variety of these exercises into your routine will provide a well-rounded triceps workout and help you build strong and defined triceps.
If you’re unsure how to perform these exercises correctly or want to get the best results, it’s always a good idea to consult with a certified trainer or fitness professional. They can guide you on proper form and technique, and provide tips for maximizing your triceps gains.
Use household items for triceps exercises
If you don’t have access to a gym or weights, don’t worry! You can still strengthen your triceps right at home using everyday household items. These exercises target your triceps muscles and can be done without any special equipment. Plus, they provide an extra challenge compared to traditional exercises, so you’ll see great results!
Here are some triceps exercises that you can do at home using items you probably have lying around:
- Close-Grip Push-Ups: Place your hands slightly closer together, forming a triangle shape with your fingers. Lower yourself toward the floor by bending your elbows, then push back up. This exercise works not only your triceps but also your chest and shoulders.
- Dips: Find a sturdy chair or bench. Sit on the edge, place your hands beside your hips, and walk your feet forward. Lower yourself down by bending your elbows, then push up to the starting position. This exercise targets your triceps and can be modified to increase difficulty by extending your legs.
- Dive Bombers: Start in a plank position with your hands shoulder-width apart. Push your hips up and back, keeping your arms straight, until your body forms an upside-down V shape. Lower your hips as you move your chest forward and down, bringing it close to the floor. Reverse the motion to return to the starting position. This exercise not only works your triceps but also your shoulders and chest.
- Triceps Extensions: Hold a heavy household object with both hands behind your head. Bend your elbows so that the object is lowered towards the back of your neck. Then, straighten your arms to lift the object back up. This exercise targets your triceps and can be performed standing or sitting.
- Triceps Kickbacks: Hold a weighted household object in your right hand. Bend forward at the waist, keeping your back straight, and place your left hand on a sturdy surface for support. Keep your upper arm parallel to the floor and then extend your right arm back, straightening it behind you. Return to the starting position and repeat on the other side. This exercise isolates and strengthens your triceps.
- Overhead Presses: Hold a pair of heavy household objects in your hands, palms facing forward, and lift them above your head. Lower the objects back down to shoulder level and repeat. This exercise targets not only your triceps but also your shoulders.
Remember to warm up before doing any of these exercises to prevent injuries. You can do a few arm circles or a quick pike push-up to get your blood flowing. Also, listen to your body and adjust the difficulty of the exercises as needed. If you are new to working out, start with lighter weights or shorter sets. As you get stronger, you can gradually increase the weight and intensity.
By incorporating these household items into your triceps workout routine, you can effectively target and strengthen your triceps muscles while getting a great workout at home. So don’t let the lack of gym equipment stop you – get creative, use what you have, and start working those triceps!
Include triceps kickbacks in your workout
If you want to target your triceps muscles and build strength in your arms, triceps kickbacks are a great exercise to include in your workout routine. This isolation exercise specifically targets the triceps, which are the muscles on the back of your upper arm. Triceps kickbacks can be done with dumbbells, resistance bands, or bodyweight, making them a convenient and effective exercise to do at home.
To do triceps kickbacks, start by standing with your feet shoulder-width apart. Hold a dumbbell in each hand or grasp a resistance band with both hands. Bend your knees slightly and hinge forward at the hips until your torso is almost parallel to the floor. Make sure to keep your back straight throughout the movement.
Bend your elbows to a 90-degree angle and bring your upper arms close to your sides. From this starting position, extend your arms straight back and kick them back. Make sure to keep your elbows stationary and close to your body as you extend your arms. Focus on squeezing your triceps at the top of the movement.
As you extend your arms, you should feel a contraction in your triceps. Remember to keep your wrists in a neutral position and engage your core for stability. It’s important to keep your movements controlled and steady to maximize the effectiveness of the exercise.
If you’re new to triceps kickbacks or strength training in general, it’s best to start with lighter weights or resistance bands. As you become more comfortable with the movement and your triceps become stronger, you can gradually increase the weight or resistance for a greater challenge.
In addition to triceps kickbacks, you can incorporate other triceps exercises into your workout routine, such as triceps dips and skull crushers. Triceps dips work your triceps, chest, and shoulders while skull crushers primarily target your triceps. Including a variety of triceps exercises will help target different areas of your triceps and ensure all heads of the muscle are being trained.
Remember, it’s important to warm up before any workout, including triceps kickbacks. You can warm up your triceps by doing some light cardio, such as jogging or jumping jacks, or using a lighter weight for a few sets of triceps kickbacks before moving on to heavier weights.
So, if you’re looking to strengthen and build your triceps while working out at home, be sure to include triceps kickbacks in your routine. They are a versatile and effective exercise that can be done with minimal equipment and deliver impressive results when performed correctly and consistently.
Finish your triceps workout with triceps extensions
To get strong triceps at home, it’s important to isolate and work on the muscles in your upper arms. One exercise that can help you achieve this is triceps extensions. Triceps extensions are a great way to target and strengthen the triceps muscles, which are located on the back of your upper arms.
There are several variations of triceps extensions that you can do at home with minimal equipment. One option is the lying triceps extension, also known as skull crushers. To perform this exercise, you can lie on a bench or even on the floor. Bend your arms at the elbows and hold a dumbbell above your head. Slowly lower the weight towards your head, keeping your elbows pointing towards the ceiling. Once you reach a 90-degree angle, extend your arms back up to the starting position. This movement works the triceps muscles effectively.
Another variation is the triceps extension using a door. You can use a sturdy door and a resistance band or a towel to do this exercise. Attach the band or towel to the doorknob at waist height. Stand facing the door with your feet together and your knees slightly bent. Hold the band or towel with your palms facing down and your elbows bent. Slowly extend your arms straight out in front of you, keeping your elbows locked and the band or towel tight. This exercise also targets the triceps muscles and provides a good stretch.
If you’re looking for a bodyweight exercise, you can try triceps extensions with push-ups. Begin in a push-up position with your hands close together and your fingers pointing towards each other to make a diamond shape with your hands. Lower your body towards the floor, keeping your elbows tucked in close to your sides. Push yourself back up to the starting position. This narrow-grip push-up works the triceps muscles in addition to the chest and shoulders.
Triceps extensions can be incorporated into your triceps workout routine as a finishing exercise. Finish your triceps workout with a set of triceps extensions to fully fatigue the muscles and maximize the results. Remember to always warm up before doing any triceps exercises and to stretch afterwards to reduce the risk of injury.
| Benefits | Tips |
| – Isolates and works the triceps muscles | – Start with lower weights and gradually increase as you build strength |
| – Can be done with minimal equipment | – Focus on maintaining proper form throughout the exercise |
| – Provides a good stretch to the triceps muscles | – Listen to your body and take breaks if needed |
| – Can be incorporated into a circuit or a triceps-focused workout | – Consult with a trainer or fitness professional if you’re unsure about proper form |
| – Helps in building strong and defined triceps | – Always maintain control throughout the movement |
Finish your triceps workout with triceps extensions to target and strengthen your triceps muscles. Incorporating these exercises into your routine can help you achieve the strong triceps you’ve been working towards, even if you’re training at home.
Why Train Your Triceps
The triceps muscles make up a significant portion of your upper arm, and they play a crucial role in arm strength and aesthetics. While many people focus on training their biceps, neglecting the triceps can lead to an imbalanced physique and limited strength potential. That’s why it’s important to include triceps exercises in your workout routine.
The Function of the Triceps Muscles
The triceps consist of three heads: the long head, lateral head, and medial head. These muscles work together to extend the arm at the elbow joint, allowing you to straighten your arm from a bent position. They also assist in other movements such as pushing and bending the arm.
The Benefits of Strong Triceps
Strengthening your triceps provides a range of benefits:
- More Power: Strong triceps contribute to greater pushing strength, which can be beneficial in exercises like push-ups, bench press, and dips.
- Better Arm Definition: Well-developed triceps add shape and definition to your arms, making them look toned and muscular.
- Injury Prevention: Strengthening the triceps can help prevent injuries by improving the stability and support of the elbow joint.
- Improved Bicep Strength: The triceps and biceps work together as antagonistic muscle groups. By training your triceps, you can enhance your bicep strength as well.
- Functional Movements: Strong triceps are essential for everyday activities that involve pushing, lifting, or carrying objects.
The Difference Between Triceps and Biceps Training
A common mistake is to focus solely on training the biceps while neglecting the triceps. This can lead to an imbalance between the front and back of the arm. To achieve a well-rounded arm development, it’s important to include exercises that target both the biceps and triceps.
So, if you want to achieve better results and a more balanced physique, make sure to give your triceps the attention they deserve. Include exercises like triceps dips, push-ups, triceps extensions, kickbacks, and close-grip push-ups in your training routine. Start with lighter weights or resistance bands, and gradually increase the load as you get stronger.
Aesthetics and Appearance
When it comes to working out, many people focus on aesthetics and appearance. One area that can make a big difference in how your arms look is your triceps. While biceps are often the focal point, strong triceps can give your arms a more defined and impressive look.
The triceps are a three-headed muscle located at the back of your upper arm. They are responsible for straightening and extending your arm at the elbow joint. To isolate and train your triceps effectively without any gym equipment, you can start with bodyweight exercises.
Tricep Dips
Tricep dips are a classic exercise that targets the triceps directly. To perform tricep dips, start by sitting on the edge of a sturdy chair or bench. Place your hands on either side of your hips, fingers pointing forward. Walk your feet forward until your hips are off the edge of the chair. Bend your elbows and lower your body down towards the floor, keeping your back close to the chair. Straighten your arms to push yourself back up. Aim to do 3 sets of 10-12 reps.
Triangle Push-Ups
Triangle push-ups are another great exercise for targeting the triceps. Start in a push-up position with your hands close together, forming a triangle shape with your index fingers and thumbs. Keep your elbows tucked in towards your sides as you lower your body towards the floor. Push yourself back up to the starting position. Aim to do 3 sets of 10-12 reps.
For those who want to challenge themselves further, you can try some more advanced tricep exercises:
Tricep Extensions: Hold a dumbbell or resistance band in both hands and raise your arms above your head. Bend your elbows and lower the weight behind your head, then straighten your arms to raise the weight back up. Aim for 3 sets of 10-12 reps.
Close-Grip Push-Ups: Perform a push-up with your hands close together, directly underneath your shoulders. This variation targets the triceps more than regular push-ups. Aim for 3 sets of 10-12 reps.
Pike Push-Ups: Begin in a downward dog position with your feet and hands shoulder-width apart. Lower your head towards the floor, bending your elbows so that the top of your head touches the ground. Push yourself back up to the starting position. Aim for 3 sets of 10-12 reps.
Remember to warm up before any exercise routine and listen to your body. Start with lower reps and gradually increase as you get stronger. Doing these exercises consistently and with good form will help strengthen and tone your triceps, giving your arms a more defined and aesthetic appearance.
Image credit: Freepik.com / Designed by Freepik
Sources:
- Brad Blais. (2020). 5 Of The Best Tricep Exercises For Gains. Retrieved from https://barbend.com/best-tricep-exercises/
FAQ
What is an overhead triceps extension?
An overhead triceps extension is a exercise that targets the triceps muscles by extending the arms overhead and lowering a weight behind the head.
Can I do overhead triceps extensions at home without any equipment?
Yes, you can do overhead triceps extensions at home without any equipment. One variation is to use a resistance band or do bodyweight exercises.
How do overhead triceps extensions help in strengthening the triceps?
Overhead triceps extensions help in strengthening the triceps by challenging them to extend the arms against resistance, which leads to muscle contraction and growth.
Are overhead triceps extensions suitable for all fitness levels?
Overhead triceps extensions can be suitable for all fitness levels. Beginners can start with lighter weights or resistance bands, while more advanced individuals can use heavier weights to increase the challenge.
Are there any alternative exercises to overhead triceps extensions?
Yes, there are alternative exercises to overhead triceps extensions that can also help in strengthening the triceps. Some examples include triceps dips, close grip push-ups, and triceps kickbacks.
Can I get strong triceps without going to the gym?
Yes, you can get strong triceps at home with these 17 no gym workouts, including the overhead triceps extension exercise.
How do I perform the overhead triceps extension exercise at home?
To perform the overhead triceps extension exercise at home, start by standing with your feet shoulder-width apart and hold a dumbbell with both hands. Raise the dumbbell overhead, keeping your elbows close to your head. Slowly lower the dumbbell behind your head, keeping your upper arms still and your elbows facing forward. Pause for a moment and then raise the dumbbell back up by extending your arms. Repeat for the desired number of repetitions.