Triceps Workout at Home Without Equipment - Healthcare Blog

11 Best Triceps Workout at Home Without Equipment (With Pictures)

Triceps Workout at Home Without Equipment – Building up your triceps isn’t just about creating a set of 3D arms. Without Triceps Biceps look is very incomplete. If you want to participate in the bodybuilding competition then triceps looks and size matter too much. Not only for bodybuilding purposes, If you are only want to make medium physique then you should work on triceps muscle also. This is because in the medium level physique also Biceps Looks and size matter. And for the great size and looks of Biceps, Triceps plays a very vital role.

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. You can train Triceps at home or at the gym. In my point of the view for the natural look of the triceps, you should train triceps muscle by No Equipment workout. And here you find the best triceps workouts that you can do at home or the gym. In these all triceps Exercises you do no need any type of equipment. And every workout steps explained with pictures.

In this Article, You Read About – 

  • Triceps Workout at Home Without Equipment
  • Benefits of Doing Triceps Workout At Home
  • Results of Doing Triceps Workout At Home

 

Triceps Workout At Home Without Equipment

1. Reverse Push-ups

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

Works Majorly On Triceps, Biceps, and Chest

This triceps exercise is the type of push ups. This exercise is very helpful for the train triceps muscle.

Exercise Steps – 

  • First, keep your palms as in a reverse position as in simple push-ups. Instead of having your hands and fingers pointing forward, as they do with a standard push up, your hands are flat, but with your fingers pointing back toward your feet.
  • Then start lower down your chest with slow-motion by bending arms.
  • After hold for s second come in the original push-ups position again.

#Note:- This exercise is difficult for beginners. In the beginning stage, you can face the unbalancing problem while lower down the chest. So if you facing this problem then you can take the support of another person.

Triceps Workout at Home - Reverse Push Ups

 

2. Triceps Dips

  • 4 Sets = 20-25 repetitions per set
  • Equipment RequiredA box, a bench(Easily Available At Every Home)

Works Majorly on Triceps and Back

Exercise Steps – 

  • Sit on the edge of the chair/stool. And then keep your both palms on your both sides on the edge of the seat and wrap your fingers under the chair/seat/stool.
  • Press into your palms to lift your body a little bit and forward it till your back come crosses the edge of the chair.
  • Then Straighten your legs out in front of you and place your heels firmly on the ground.
  • After this straighten your back and lower down your body by bending elbows. (Bend Your Elbows Till It Reaches to the 90 Degree).
  • Then raise your body upward with the help of hands strength and raise till your elbows get straight.

#Note – After 2-3 sets of this exercise you can easily feel the pressure on the triceps muscles. Remember that Chair/Seat/Stool that you used in exercise must have good stability. Otherwise, you can get injured by slipping of the chair.

Triceps Workout at Home Without Equipment - Triceps Dips

 

3. Diamond Push-ups

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

Works majorly on triceps, Chest, shoulders

Exercise Steps – 

  • First come in the push-ups position then Spread your fingers so that your index fingers and thumbs form a diamond, and extend your arms.
  • After this lower down your chest slowly by bending both elbows.
  • Then wait for 1-2 seconds below and then raise your body by straightening your both elbows.

#Note – This exercise helps to give perfect shape to the triceps muscles. During the whole workout, keep your back straight.

Triceps Workout at Home Without Equipment - Diamond Push Ups

4. Handstand Push-ups

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

Works majorly on shoulders, triceps, and biceps

Exercise Steps

  • Face a wall in a standing position.
  • Kick your feet up so you’re in a handstand position against a wall.
  • Tighten your abs, glutes, and thigh muscles.
  • Lower down your body by bending both elbows as soon as possible.
  • Then raise your body upward by straightening your both elbows.

#Note – This exercise is not as simple as you looking in steps. For doing this exercise perfectly some people take 15-30 days. The point in which many people get stucked, When you raise your body upward during Hand Stand Push-Ups. You can also ignore this exercise if you are facing too difficulties.

Triceps Workout at Home Without Equipment - Triceps Dips

 

5. Dead Stop Push-Ups

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

Works majorly on triceps, chest

  • First, take a push-ups position.
  • Then lower down chest and core by folding elbows until it touches to the ground.
  • Now lift your palms off the floor from 1-3 inch, then pause, and then place them back on the floor and lift your body upward by pressuring palms and straightening your both elbows.

healthcare blo

6. Plank

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

Works on the Core, Triceps, Back

Exercise Steps – 

  • Get your full-body down on both elbows, and paw of feet.
  • Then straighten your back and tighten your core.

#Note – This exercise generally famous for the core workout but this exercise also it’s you to give sharp cut on triceps.

plank

 

7. Bodyweight Tricep Extensions

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

Works majorly on triceps

Exercise Steps – 

  • Choose a Barbell Rack that is 3-4 feet above from the ground surface.
  • Then grip this bar tightly and come in the push-ups position with the rod.
  • After this lower down your body by bending elbows downward and duck your head under the bar.
  • Then backward your head from the rod and raise your body upward by raising your elbows. And come in the push-ups position again.
  • Repeat this.

#Note – The main purpose of doing this exercise only to target triceps muscles. You can do this exercise at home through any home rack or rod.

Triceps Workout at Home Without Equipment - Triceps Extension

 

8. Triceps Bow

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

Works majorly on triceps and biceps

Exercise Steps

  • First, come in the simple plank position.
  • Then keep both palms on the ground surface.
  • After this, raise your elbow above by pressurizing on the palm.
  • Then hold for a second and lower down your knees and repeat this.

#Note – In the beginning stage, you can raise your elbows as you can lift but for the better results, you should raise elbows till your hands come in 45 degrees to the ground.

Triceps Workout at Home - Triceps Bow

 

9. Dips

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

Works majorly on lower chest and triceps

Exercise Steps – 

  • Place your arms over the bars and lift yourself.
  • Then fold you both legs backward.
  • After this, tighten your grip and core
  • Then bring your body down by bending the elbows and bend your elbows until they reach a 90-degree angle.
  • After hold for a second below, slowly lift your body upward by straightening elbows. And Repeat this.

#Note – Keep your legs kicked back behind you. Do not drop them between reps. For better results, you should lower down and lift your body slowly.

Dips - Triceps Workout At Home

10. Incline Push-Ups

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

Works majorly on chest and triceps

Exercise Steps – 

  • Keep your hands slightly wider than shoulders on this inclined surface and foot on the ground.
  • Then lower your chest to the inclined surface by bending elbows.
  • After this raise your chest above by straightening your arms.

#Note – This exercise is one of the simple types of push-ups. For better results, you can do this exercise fastly.

Triceps Workout at Home - Incline Push Ups

11. Triceps Stretch

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

Works only on  Triceps

Exercise Steps

  • Raise your left elbow and reach toward your upper back.
  • Pull your left elbow with your right hand gently.
  • Hold your hand at this position 10- 15 seconds.
  • Then do with another arm.

Triceps Workout at Home - Triceps Stretch 1

Another Triceps Stretch

Exercise Steps

  • Bring your left arm towards the right shoulder.
  • Bend your elbow slightly.
  • Use your left hand to guide the movement as you press your arm into your chest and over to the left.

Triceps Stretch 2 - Triceps Workout At Home

#Note – To relax the muscles after the workout you need some stretching exercise. And these two triceps stretch are enough to relax your triceps muscles after triceps workout. These triceps stretch are the same important as the workout. For the better results of the triceps workout, you should do both stretching before and after the triceps workout.

These are the Best Triceps Workout At Home in which you do need any type of extra equipment. You can easily do all exercise at home easily. There are many people who gained amazing results by doing this triceps workout at home. This is the Top 11 Triceps workout at home that rated by many Gym trainers and fitness experts.

 

Benefits And Results of Doing Triceps Workout At Home

The main Benefits of Triceps workout are:-

  • Triceps enable movement of the Forearm from your biceps
  • Triceps extend your elbow as well as the shoulder. Hence, increasing the strength of your triceps means increasing the strength of your shoulder-elbow duo as well.
  • Triceps Workout Help you Stabilize the Shoulder Joints.
  • The agility of Hands Increases
  • Strength of Arms Increases
  • Improves your bicep curls
  • Improve your arms movement
  • Makes your biceps look bigger
  • Improves your overall personality
  • Your arms become more defined and structured

These are the benefits of Doing Triceps workout. These benefits you can gain by doing the triceps workout at home or at the gym.

Results of Doing Triceps Workout

Triceps Workout Results

If you want this type of result then you should add triceps workout in your regular schedule. And with triceps workout, you should focus on your Diet and Rest Schedule also. Diet and Rest also matters same as your workout.

Workout Quote

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

 

 

Final Words

This is a list of the top Triceps workout that you can do at home easily. In some workout, you need some equipment that is easily available at every home. These are those things which you should Never Do On Triceps Day.

  • Never Start Your Workout With a weak movement
  • Never Forgot To Include Arms-Overhead Movement
  • Do Not Start workout Without hard Warm-up and stretching.

If you have any doubts regarding Article(Triceps Workout At Home) and you want any personal advice related to health and fitness then so you can Comment Below your query or contact us without any hesitation. I will personally help to resolve your every issue. You can also find us on Twitter, Facebook.

You Can Also Read –

Biceps Workout At Home 

Chest Workout At Home

Full Body Workout At Home

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