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Best Tricep Workouts You Can Do At Home With Minimal Space

Updated: Jan 11


 Tricep workouts are super important for your arms! They're the muscles at the back of your upper arms, and working them out can make a big difference in how strong and toned your arms look.


Doing tricep exercises at home is not just about looking good – it brings lots of cool benefits too! It helps you build strength, improve your overall arm muscle balance, and you can do it right in your living room. Let's dive into why tricep workouts are worth your time at home!



a man in the gym performing tricep workouts. He is engaged in a tricep dip exercise, using parallel bars to lower and lift his body. The focused and determined expression on his face reflects the intensity of the workout. The gym environment is visible in the background, with various exercise equipment and weights



Understanding Tricep Muscles


Tricep muscles are like the superheroes of your arms! They're at the back of your upper arms and play a crucial role in making your arms move. Whether you're pushing, pulling, or lifting, these muscles are the powerhouse behind those actions.


Targeting your triceps is a big deal for more than just looking good. It's like giving your arms a full workout. Strengthening these muscles not only boosts your overall arm strength but also adds a touch of aesthetic charm to your arms.


Tricep Workouts At Home


No Equipment Tricep Workouts



Let's nail down the right form and technique for tricep dips!


Sit on the edge of a sturdy chair or step, grip the edge with your hands, and lower your body down, then push back up. Keep your back close to the chair and elbows pointing backward for the best results.


Mix it up with variations – straighten your legs for more challenge or bend your knees if you're just starting.



Mastering diamond push-ups is a game-changer for tricep strength!


Get into a push-up position, but bring your hands close together under your chest, forming a diamond shape with your thumbs and index fingers. Lower your chest toward the diamond, then push back up. This move may seem tough at first, but it's fantastic for tricep development.


Why bother with diamond push-ups? They specifically target your triceps, helping them grow stronger. Plus, you'll notice a cool improvement in your overall arm definition.



Unveiling the secrets of bodyweight skull crushers!


Lie on your back, extend your arms straight up, and bend at your elbows, lowering them toward your forehead. The trick is to control the movement and really feel the stretch in your triceps.


Avoid common mistakes like letting your elbows wander or rushing the exercise – slow and steady wins the tricep game.


Tips for success include maintaining control, avoiding locking your elbows at the top, and keeping your core engaged. These bodyweight skull crushers are a killer tricep exercise when done right!


Tricep Workouts with Minimal Equipment



  1. Picking the perfect resistance band is key! Opt for one with appropriate tension – not too easy, not too tough, I highly recommend HPYGN Resistance bands, these comes with everything you need to start doing your tricep extensions (door anchor, 5 differant levels of resistance and more).

  2. Follow this guide for success: Stand with feet shoulder-width apart, grip the handles, and extend your arms straight down. Slowly return to the starting position, controlling the band's resistance. Repeat for a killer tricep workout without bulky equipment.


  1. Turn household items into your tricep workout allies! Use a sturdy chair for tricep dips. Sit on the edge, place your hands next to your hips, and lower your body by bending your elbows. It's a simple yet effective move that targets those triceps.

  2. Safety first! Ensure the chair is stable and won't slip. Modify the difficulty by adjusting your foot placement – straight legs for more challenge, bent knees for a gentler version. Keep your back close to the chair, and if you experience any discomfort, modify or stop.



a diverse group of friends working out together at the gym, focusing on tricep exercises. They are using various equipment such as resistance bands, dumbbells, and tricep dip bars. The atmosphere is energetic and supportive, with friends encouraging each other during the tricep workouts. The gym setting is visible in the background, showcasing a vibrant and social fitness environment




Sample Tricep Workout Routine


Beginner's Routine


  1. Start with tricep exercises that are friendly to beginners, such as tricep dips using a stable surface or chair, and bodyweight skull crushers. These exercises help you get used to the movements and activate your triceps without overwhelming intensity.

  2. Recommended Repetitions and Sets:

  • Tricep Dips: 3 sets of 10-12 repetitions

  • Bodyweight Skull Crushers: 2 sets of 12-15 repetitions

Intermediate Routine


  1. Progress to more challenging exercises to take your tricep workout to the next level. Incorporate resistance band tricep extensions and diamond push-ups. These exercises engage your triceps more intensely and promote further strength development.

  2. Increasing Intensity for Better Results:

  • Resistance Band Tricep Extensions: 3 sets of 12-15 repetitions

  • Diamond Push-Ups: 3 sets of 10-12 repetitions

Advanced Routine


  1. Challenge your triceps with advanced workouts like weighted tricep dips and tricep kickbacks. These exercises require more strength and coordination, providing a comprehensive workout for your tricep muscles.

  2. Combining Exercises for a Comprehensive Workout:

  • Weighted Tricep Dips: 3 sets of 8-10 repetitions

  • Tricep Kickbacks: 2 sets of 12-15 repetitions

Remember to gradually progress from the beginner's routine to the advanced routine as your strength and endurance improve. Ensure proper form for each exercise, and listen to your body to prevent overexertion. Adjust the number of sets and repetitions based on your fitness level and personal goals.



 


Conclusion


Recap of Key Points


In wrapping up our tricep workout journey, let's recap the key points. We explored the importance of tricep workouts, understanding the muscles' role in arm movement, and the benefits of targeting triceps for overall arm strength and aesthetics.


We delved into both no-equipment and minimal equipment tricep workouts, providing exercises suitable for various fitness levels.


Now, it's time to take action! Whether you're a beginner looking to tone your arms or someone seeking to level up their home fitness routine, incorporating tricep workouts is a fantastic choice. These exercises not only enhance the appearance of your arms but also contribute to your overall strength and fitness.


Don't be intimidated – start with the beginner's routine and gradually progress.


Consistency is key, and you'll be amazed at the positive changes you'll see in your triceps and overall arm definition. So, grab those resistance bands, find a sturdy chair, and embark on your tricep workout adventure today.


Your stronger, more defined arms are just a workout away!

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