<script type="application/ld+json">
{
"@context":"http://schema.org",
"@type":"BlogPosting",
"author": {
"@type": "Person",
"name": "Ben Kissam, BS"
},
"publisher": {
"@type": "Organization",
"name": "Warrior Made",
"logo": {
"@type": "ImageObject",
"url": "https://www.warriormade.com",
"image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/04/tricep-workouts-thumbnail-final.jpg"
}
},
"headline":"3 Tricep Workouts You Can Do At Home",
"datePublished":"2019-04-03",
"dateModified": "2020-04-22",
"description":"Want to tone your upper arms and your push-up strength? Then give these tricep workouts at home a try. Each of them only takes 6 minutes to complete!",
"image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/04/tricep-workouts-thumbnail-final.jpg"
}
</script>
<script type="application/ld+json">
{
"@context": "https://schema.org",
"@type": "FAQPage",
"mainEntity": [{
"@type": "Question",
"name": "What do the triceps do?",
"acceptedAnswer": {
"@type": "Answer",
"text": "The triceps, or triceps brachii, are a muscle in your upper arm that allow you to straighten your arm. The muscle has three separate starting points at the top of your humerus bone, that run along the bone and attach at your elbow joint. Your triceps' primary job is to straighten your arm."
}
}, {
"@type": "Question",
"name": "How can I train my triceps at home?",
"acceptedAnswer": {
"@type": "Answer",
"text": "You'll find three bodyweight tricep workouts below: a beginner, intermediate, and advanced version. All of them use bodyweight exercises, so you won't need any dumbbells or expensive gym equipment to complete them. If you're unsure which workout is right for you, start with the exercises in the beginner workout. If you can do the movements easily, move to the intermediate or advanced routines. To strengthen and tone your triceps, try doing these workouts 1 to 2 times per week for the next 4 to 6 weeks. Count the total number of reps you complete each session and try to beat it next time."
}
}]
}
</script>
<article>
<div>
<ul>
<li><a href="#section1">What Do The Triceps Do?</a></li>
<li><a href="#section2">How Can I Train My Triceps At Home? (3 Workouts)</a></li>
<li><a href="#section3">Takeaways</a></li>
</ul>
</div>
<section>
<p>Looking to tone the muscles in your upper arms?</p>
<p>If so, one of the best things you can do is learn how to strengthen your triceps.</p>
<p>After all, your triceps are the biggest muscle in this part of your arm.</p>
<p>And besides having lean, toned arms, there are functional benefits to building up your triceps. </p>
<p>Strong tricep muscles translate to better workout performance. They'll help you improve your push-ups, planks, and other <a target="_blank" href="https://www.warriormade.com/content/exercise/functional-strength-training/" rel="noreferrer">functional bodyweight exercises</a>—pretty much any that require you to press or stabilize your upper body!</p>
<p>(Keep scrolling if you're just looking for <a href="#section2">tricep workouts</a> you can do at home—you'll find a workout for every fitness level along with tips on how to advance the routine if you're looking for a challenge.)</p>
<p>But first, here's a brief look at what the tricep muscles do and why building this muscle is a good idea.</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section1">
<h2>What do the triceps do?</h2>
<p>The triceps, or <i>triceps brachii</i>, are a muscle in your upper arm that allow you to straighten your arm.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5827912/" rel="nofollow noreferrer">1</a></sup>The muscle has three separate starting points at the top of your humerus bone, that run along the bone and attach at your elbow joint.</p>
<p>Your triceps' primary job is to straighten your arm. To a lesser extent, it also:</p>
<ul>
<li>Assists with pressing objects away from the body</li>
<li>Assists with pressing objects overhead</li>
<li>Stabilizes the shoulder joint <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK536996/" rel="nofollow noreferrer">2</a></sup></li>
</ul>
<p>Having strong triceps can improve many areas of your fitness. For example, strong triceps contribute to <a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-perfect-squats-and-pushups/" rel="noreferrer">push-up strength</a> and <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-full-plank/" rel="noreferrer">plank</a> endurance. Targeting your triceps can translate to everyday motions like putting objects on shelves or getting off the ground.</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section2">
<h2>How can I train my triceps at home? (3 workouts)</h2>
<p>You'll find three bodyweight tricep workouts below: a <i>beginner</i>, <i>intermediate</i>, and <i>advanced</i> version. All of them use bodyweight exercises, so you won't need any dumbbells or expensive gym equipment to complete them.</p>
<p>If you're unsure which workout is right for you, start with the exercises in the beginner workout. If you can do the movements easily, move to the intermediate or advanced routines. </p>
<p>To strengthen and tone your triceps, try doing these workouts 1 to 2 times per week for the next 4 to 6 weeks. Count the total number of reps you complete each session and try to beat it next time.</p>
<p>This is called a <i>workout progression</i>. Part of getting results is knowing when to progress your workouts. Even a one rep improvement is something to be proud of. </p>
<p>After a few weeks, or once the exercises start to feel easy, jump to the next routine in the progression.</p>
<p>This way you're constantly forcing your muscles to get stronger. Over time, this will lead to the strong, toned arms you're looking for.</p>
<h3>1. Beginner bodyweight tricep workout</h3>
<p><strong>Workout</strong>: (30 seconds on, 15 seconds off) x 4 rounds (This workout is 6 minutes total; alternating between exercises.)</p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/WIDE-STANCE-CHAIR-SUPPORT-HOLD.gif" alt="Wide stance chair support holds">
<h4>Wide stance chair support holds</h4>
<ul>
<li>Sit on the edge of a chair (or other sturdy object); grip with both hands on either side of your body.</li>
<li>Position your feet in a shoulder-width squat stance in front of you*</li>
<li>Press your hands into the chair to lift your body up and forward slightly; get your buttock away from the chair completely if you can.</li>
<li>Hold.</li>
</ul>
<p><i>*In a normal dip your feet would be together and straight. The wider stance helps take some of the resistance off your triceps and shoulders.</i></p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/HALF-TABLE-TOP-LIFTS.gif" alt="Half table top lifts">
<h4>Half table top lifts</h4>
<ul>
<li>Start in a seated position on the floor, legs out in front of you, hands on the floor behind you (palms down); fingertips facing the back wall.</li>
<li>Pushing through your heels, raise your butt off the ground 10 to 12 inches. At the top, it'll look like you're starting a crab walk. </li>
<li>Your arms should be straight; lock the elbows out to really target the triceps.</li>
<li>Return to the floor in a slow, controlled manner.</li>
<li>Hold.</li>
</ul>
<p>You can watch this video on how to do full <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-table-tops/" rel="noreferrer">table tops</a> to get your form right. </p>
<h3>2. Intermediate bodyweight tricep workout</h3>
<p><strong>Workout</strong>: (30 seconds on, 15 seconds off) x 4 rounds (This workout is 6 minutes total, alternating between exercises.)</p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/TABLE-TOP-HOLD.gif" alt="Table top holds">
<h4>Table top holds</h4>
<p>Watch this video on how to do <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-table-tops/" rel="noreferrer">table tops</a> with perfect form, or use the cues below:</p>
<ul>
<li>Start in a seated position. Legs in front of you, hands on the floor behind you (palms down); fingertips facing the back wall. Bend your knees so your heels come closer to your bottom (knees go toward ceiling). </li>
<li>Pushing through your heels, raise your butt off the ground. Bring your hips to the sky.</li>
<li>At the top, your body should be flat like a table. Squeeze your glutes and keep your core muscles tight.</li>
<li>Hold.</li>
</ul>
<p>If you're not ready for the advanced workout yet but want a challenge, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-alternating-one-leg-table-top/" rel="noreferrer">alternating one leg table tops</a>. </p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/WIDE-STANCE-HALF-LOW-CHAIR-DIPS.gif" alt="Wide stance half-low chair dips">
<h4>Wide stance half-low chair dips</h4>
<ul>
<li>Sit on the edge of a chair (or other sturdy object like a bench); grip the edges with both hands on either side of your body.</li>
<li>Position your feet in a shoulder-width squat stance in front of you*; keep your knees bent with your heels on the floor (this is what makes these half-low dips)</li>
<li>Press your hands into the chair to lift your body up and forward slightly; get your buttock away from the chair completely if you can.</li>
<li>Bend the elbows to lower your body straight down. Go as far as you can, then press up to the top.</li>
<li>Repeat.</li>
</ul>
<p><i>*To make this more advanced, keep your feet together. The wider stance helps take some of the resistance off your triceps and shoulders. To make these more difficult, step your feet in closer.</i></p>
<h3>3. Advanced bodyweight tricep workout</h3>
<p><strong>Workout</strong>: (30 seconds on, 15 seconds off) x 4 rounds (This workout is 6 minutes total alternating between exercises.)</p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/REVERSE-PLANK-MARCH.gif" alt="Reverse plank march">
<h4>Reverse plank march</h4>
<p>Watch this video on how to do <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-reverse-plank/" rel="noreferrer">reverse planks</a> or use the cues below.</p>
<ul>
<li>Sit on the floor* with your legs in front of you, hands on the floor behind you, palms face down (fingers facing the back wall). </li>
<li>Squeeze your glutes and dig heels into the ground. Bring your hips off the ground toward the sky.</li>
<ul><li>Keep your body in a straight line. This is the reverse plank position.</li></ul>
<li>From here, bring your right knee toward your chest, then alternate legs. Continue this for for as long as you can with good form.</li>
</ul>
<p><i>*Do these on the edge of a bed or a couch to make them slightly easier.</i></p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/STRAIGHT-LEG-LOW-CHAIR-DIPS.gif" alt="Straight leg low chair dips">
<h4>Straight leg low chair dips</h4>
<ul>
<li>Sit on the edge of a chair (or other sturdy object); grip the edges with both hands on either side of your body.</li>
<li>Position your legs so they're together in front of your body and straight.</li>
<li>Press your hands into the chair to lift your body up and forward slightly; get your buttock away from the chair completely if you can.</li>
<li>Bend the elbows to lower your body straight down. </li>
<ul><li>Go as far as you can—these are advanced, so shoot for a 90-degree angle with your elbow—then press up to the top.</li></ul>
<li>Repeat.</li>
</ul>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section3">
<h2>Takeaways</h2>
<p>Your tricep muscles straighten your arm, assist with pressing motions (push-ups, for example), and help stabilize the shoulder joint. </p>
<p>Do these bodyweight tricep workouts at home once or twice a week for 4 to 6 weeks to tone and strengthen your triceps. Aim to add reps to your total score each time you do the workouts, and when you're ready, advance to the next level.</p>
<p>The key to making progress is to challenge yourself every time you exercise, so even if you only add one rep per session, count that as a <a target="_blank" href="https://www.warriormade.com/content/exercise/fitness-tips-for-motivation/" rel="noreferrer">tiny 'win' for your routine</a>. </p>
<p>And pretty soon, those small victories will accumulate into a very positive end result.</p>
</section>
</article>
