5 Exercises for a Great Home Triceps Workout

Everyone wants toned and strong arms. People tend to focus on biceps exercises a lot more than they do on triceps exercises. You should know that triceps are as important as your biceps. Focusing on either of these groups more than the other can cause problems in your arms. You can work your triceps at home without any dumbbells or cables with some bodyweight exercises. Checkout FITCOACH for dynamic workout recommendations based on your needs and preferences.

Top 5 Triceps Exercises

• Dead Stop Push-ups

This is the perfect bodyweight exercise to do at home and you do not need any equipment for it either. This exercise ups the benefits of push-ups and provides you explosive strength.

How to do Dead Stop Push-ups

1. Assume the classic push-up position. Your legs should be together, hands just wider than the shoulders and the body straight
2. Bend your elbows to lower yourself all the way down, letting your body rest on the floor for a moment
3. Lift your palms off the floor and hold for a moment. Place them back on their position and push your body back up all the way in the original position
4. Hold for a moment before repeating

Repeat 8-12 times.

• Diamond Push-ups

Also known as Close Grip Push-ups, this exercise targets deltoids and pectoralis.

How to do Diamond Push-ups

1. Position your hands touching each other (index fingers and thumbs making a diamond) and your legs together. Ensure your body is straight and your elbows aren’t pointing outwards. You can position your arms closer than shoulder-width too
2. Bend your arms to lower your upper body to perform a push-up. Your elbows should be perpendicular when you lower down
3. Push back up until your arms are fully extended

Repeat 8-12 times.

• Bench Dips

Also known as triceps dips on bench, bench dips are a compound exercise based on your bodyweight. They work your triceps and improve shoulder and chest strength at the same time. You need a chair or a bench (if you have one) to perform this exercise.

How to do Bench Dips

1. Make sure the chair or the sofa is sturdy and doesn’t move
2. With your back toward the chair, grips its edge with hands at shoulder-width and hands fully extended
3. Extend your legs out in front of you 
4. Lower down your body slowly till your upper arms and your forearms are perpendicular to each other
5. Lift back up using your triceps to the original position

Do 8-12 reps at least.

• Dumbbell Floor Press

This exercise is a variation of the bench press and it works your triceps quite well. Usually done with a barbell, the use of dumbbells puts extra pressure on your muscles to sustain the weight.

How to Dumbbell Floor Press

1. Lie down on an exercise mat and hold a dumbbell in both hands
2. Bend your knees and plant your feet properly on the ground
3. Extend your elbows at 45 degrees with triceps on the floor. The dumbbells should be over your chest
4. Exhale and engage your core. Next, raise your arms towards the ceiling. Hold for a moment and then let them back down slowly

Repeat 8-12 times.

Bench Dips with Elevated Legs

This is an upgrade to the bench dips. The only difference is that your feet are positioned on a surface an at equal height to the chair on which you place your hands.