Are you looking for ways to build better arms? More muscles? Specifically in the triceps area, but you either have no time to go to a gym, or got laid-off from your job and for the time being you can`t pay a gym membership?
Whatever the case is, have no worries. We`ve got you covered. This triceps workout is effective and can be done at home or anywhere. I added some videos here of different places that I`ve researched that have certain objects that can be used to workout, and at the same time there beautiful and awesome spots for a great workout. I suggest you do the same research around your area and find a nice place to workout. And of course, this workout is for all genders, so by all means, do so.
So, here`s the workout.
- Inclined Push-Up Triceps Press- - 4 Sets of 8-15 Reps
- Triceps Extensions - 3 Sets of 5-12 Reps
- Tricep Dips - 3 Sets of 8-15 Reps
Inclined Push-Up Triceps Press
This is a push-up variation in which you place your hands just slightly close together but not that close. It`s sort of like a diamond push-up where you place your hands close enough to make a diamond shape. The reason why I prefer for you to do it like a close grip bench press and not the diamond push-up grip is that if you`re a begginer, a diamond push-up will be much harder for you to do. Plus, it adds extra pressure on the elbows and wrists. Also, an incline position can be easier and the work on the triceps area will still be effective. Believe me.
As you built strength, with time and effort, you can go more horizontal. So like I said before, look for places like this one, where for example, there are benches like the one in this video where I can place my body in an inclined position to do this exercise.
Make sure to do paused and concentrated movements. Don`t go too fast, or too slow. Concentrate on the triceps muscle.
Triceps Extensions
Ok I know this exercise is quite difficult to do, especially after 4 gruelling sets of the first exercise. Thus, the reason why I suggested minimum reps of 5. But let me tell you, this is one of THE best exercises for the triceps area. Plus, I know for a fact that you WILL eventually get stronger and you will dominate this movement. Here`s one of those beautiful spots I found to have an outdoor workout. And to top it all off, I found this handrail where I can perform this specific exercise. AWESOME!
With controlled movements, go down to form a 90 degree angle with your arms and come back up and squeeze those triceps. Like I said before, 5 reps are good. If you can do more, even better. Keep your body as straight as possible and your elbows tucked in.
Tricep Dips
This is a top bodyweight exercise to work your triceps at home or anywhere. You can use a bench, a chair, or in this case, find yourself a place like this and if you see steps, there you go.
If at home, for added resistance, you can elevate your feet, on a bench, or on a table. However, keeping you feet on the floor works just as well.
Just make sure your performing controlled movements and squeezing at the top. Don`t just go through the movements. Make each rep count.
Another thing. Make sure to warm-up properly before doing this workout. It`s safer for the sake of your elbows and shoulders. So I suggest a couple of regular push-ups, like 3 to 4 sets of 10-12 reps, just to warm-up the triceps and elbows area.
I hope you like it, I hope it works for you, and I hope it solves your problem.
Till next time.
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