Body fitness

11 Triceps Workout at Home Without Equipment { Updated 2018 }

Triceps Workout at Home

Triceps is the Best part of the Bi-Ceps. So let’s make your triceps killer by 11 Triceps Workout at Home Without Equipment.

Overall, the triceps are probably the most important muscle in terms of upper body training in the Body Building. Strong triceps are necessary for every pushing movement and some pulling movements as well where the arms are close to the body during the movement.

In the way of looking triceps looks more beautiful than Biceps. The positive and helpful point of this exercise is that every picture of exercise of triceps is mentioned with Gif and colorful pictures.

As a natural weightlifter, your number one long-term goal should be increasing your whole-body strength.

 

Triceps Workout at Home Without Equipment

1. Reverse Push-ups

  • 4 Sets = 4-5 repetitions per set
  • Equipment Required:-No Equipment required

Works on Triceps, Biceps {Generally Upper Body}

You are doing Simple push ups, only you have to change your hand’s position. You only reverse your hand’s position and start doing. It is the exercise that effects your Biceps too much and makes Arms colossal.

 

2. Triceps Dips

  • 4 Sets = 20-25 repetitions per set
  • Equipment Required – a box, a bench etc.

Works on triceps and back

Keep your Body on the ground and keep against the box Straighten your arms to lift your legs and butt off the ground, then bend your elbows to lower back down (without letting your butt touch the ground).
This exercise mainly effects on the triceps cut.

3. Diamond Push-ups

  • 4 Sets = 8-9repetitions per set
  • Equipment Required:-No Equipment required

Works triceps, Chest, shoulders

This Exercise does as simple Push-ups just only a difference is shown that in this you only hands together so that your thumbs and forefingers form a triangle.
after making triangle we do as simple push-ups you do.

4. Handstand Push-ups

  • 4 Sets = 4-5repetitions per set
  • Equipment Required:-No Equipment required

works on triceps

Do handstand as usual and start push-ups. Keep your body straight and balanced.

handstand pushups-gifmaker (5)

5. Dead Stop Push-Ups

  • 4 Sets = 8-9repetitions per set
  • Equipment Required:-No Equipment required

works on triceps, chest

Do as usual as Pushups. only when you come downward in push-ups,  you completely down and chest part and touch chest part to the ground.

After touching

  • Now lift your palms off the floor as if you were about to row, pause and then place them back on the floor and lift your body all the way up in a push-up position.

healthcare blo

6. Plank

  • 3sets=30 seconds -1 minutes
  • Equipment needed:-No Equipment required

Works on the core, triceps, back

It’s strength your lower Back. Balance your body on the knee and the foot of the leg, only your face in ahead and the back portion is in Just above the ground.

plank

 

7. Bodyweight Tricep Extensions

  • 4 Sets = 8-9repetitions per set
  • Equipment Required:-No Equipment required

works on triceps

In bodyweight Triceps Extensions

Firstly, you make a position of plank Exercise and then start pushing elbow in an upward direction until your arm is straight.

Then relaxed your arm and come into the plank exercise position and then repeat through plank position.

This plank exercise position is in the corner of the Bench or Rod.

triceps work out at home

8. Triceps Bow

  • 4 Sets = 8-9repetitions per set
  • Equipment Required:-No Equipment required

works on triceps

Firstly, you make a position of plank Exercise and then start pushing elbow in an upward direction until your arm is straight.

Then relaxed your arm and come into the plank exercise position and then repeat through plank position.

healthcareblog-gif

9. Dips

  • 4sets=8-10 repetitions
  • Equipment needed:-Parallel dip bars

works on lower chest,

Grasp the parallel dips bars and lift the body, keep your elbows straight and keep hold for 2-3 seconds during exercise. this effect on your lower chest.

There are 5 major benefits of Dips

  • Muscle Engagement
  • Execution
  • Variation
  • V-Shape
  • Strength

Dips

10. Incline Push-Ups

  • 4 Sets = 10-15 repetitions per set
  • Equipment Required:-No Equipment required

works on chest, triceps

 

This is the easiest Exercise of the Chest and this Effects too much on your Chest. It’s Do Simply Stand through the inclined Surface and start Doing  as simple push-ups.

 

Inclined Push ups

11. Triceps Stretch

  •  3sets=10 – 15 seconds
  • Equipment needed:-No Equipment required

works on triceps

At the last of all Exercise of triceps, you should do.

  • Raise your left elbow and reach toward your upper back. Stand straight with your feet shoulder width apart and knees slightly bent.
  • Pull your left elbow with your right hand gently.
  • Hold your hand at this position 10- 15 seconds.
  • Then do with another arm.

triceps stretch at home

 

Final words

  • Drink more and more water in a day.
  • After Exercise take a good protein diet because in the protein there is amino acid which is helping to increase the power of the body.
  • Keep away from junk food and fatty products.
  • Should take proper sleep.

Routine

  • In week one do 10-12 repetitions per set {as mentioned}
  •  The second week does 15-20 repetitions per set.
  • In the third week, do your sets to failure (until you cannot do another rep).

Exercise motivation

Some people dream of success, while other people get up every morning and make it happen.

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About the author

adminhealthcareblog

Hi, I am Brt An fitness trainer. Your all problems related to fitness and health care mentioned here. if you want to know about me then you visit on contact us page of healthcareblog.in
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