If you’re looking for a tricep workout at home no equipment required I’m guessing, and yes, it’s just a guess, that your upper arms are a bit flabbier than you’d like.
Maybe they wobble quite a bit when you wave.
Maybe you think they make you look big up top when your arms are by your side.
Whatever the specifics, it’s horrible when there’s a part of your body you don’t really like.
So, I’ve got you covered.
The workouts below will help your arms look and feel more toned.
But, if you’re a beginner, or you’ve been away from from exercise for a while I’m going to ask you not to do these workouts.
Because you’re going to see better results, faster if you focus on getting a good solid workout routine in place.
One that includes lower body and a general upper body workout. One that gets your heart rate pumping on a regular basis. One that includes lots of movements you enjoy.
Once you’ve got that, head back here if your arms are still a problem.
Now that’s out of the way, and we know these workouts are for us, let’s get to it.
Let’s learn all about our triceps and how to train them effectively.
When people are strapped for time I don’t usually recommend dedicating whole workouts to smaller muscle groups or very specific areas of the body.
It’s just not very efficient.
Whole body, functional workouts are much more effective because you’re working your whole body. Every muscle rather than a small group.
You’ll burn more calories that way. You’ll be targeting more areas that way. You’re more likely to hit your goals that way.
The one exception is when you have an area of your body that you just don’t like.
Something that gets you down. That makes you feel a bit miserable. That maybe makes you feel a bit embarrassed.
Now, I could go on about how you’re amazing and you’re beautiful and you should love yourself just as you are. You are and you should, you’re worth it. But...I’ve got a feeling it wouldn’t help.
It’s never helped me, so why should it help you?
Instead I’m just going to say, I feel you, and try and help you get the arms of your dreams.
Your triceps, or triceps brachii to give the full name, is one of the arm muscles. It's on the back of your arm. The back of your upper arm to be precise.
It’s called ‘tri’ because it has three heads. That’s where it starts, it’s point of origin. The medial head, the lateral head and the long head.
They originate on the humerus (upper arm bone) and scapula (shoulder blade) coming together to insert on the ulna, one of the bones of the forearm.
It’s actually quite a big muscle.
It’s funny, when it comes to arm workouts, most people concentrate on the biceps. They’re a bit showier. But they’d be far better off focusing on their triceps, because they’re actually a larger part of your arm.
But, I know you don’t want big arms. You don’t want to look like a bloke do you? Don’t worry, you won’t.
The main function of your triceps is to straighten your arm at your elbow joint and your shoulder joint. But they also help to stabilise your shoulder muscles when they’re being used. So really important for us mamas, with toddlers to throw about and carry and generally tend to.
I’ve mentioned it briefly already, but just in case you’ve got this far without having a well rounded workout plan in place or dealing with your diet, I’m going to say it again…
These workouts on their own won’t get you the figure you want.
They are a great way to get more defined arms and strong triceps. But you won’t be able to see them unless you are regularly doing workouts that target your entire body as one unit AND you are eating a balanced diet.
You can’t choose where your body burns fat. You can help it build muscle in certain places, but you can’t choose where it burns fat.
And you will need to burn fat to see those beautiful muscles you’ll be building.
So, if your nutrition is not great and you’re not working out regularly, these workouts really aren’t for you.
There is plenty you can do. Check out Home Workout Ideas.
But don’t waste your precious time doing these workouts.
You don’t need anything.
These are all body weight exercises. Other than your own bodyweight you don’t need any special, or fancy equipment to do them. And yes, your arms will feel the burn.
That being said, if you feel the workouts are a bit easy, or you just want more of a challenge feel free to add weights if you have them.
A resistance band, a kettlebell, a dumbbell a weight plate. A can of tomatoes or bag of sugar.
Whatever you can get hold of will work.
Let’s do this….
The best bodyweight tricep exercises have to be push ups and tricep dips.
There are lots of push-up variations, some of which we’ll look into in a moment. But before we do...the push up, even a regular push-up, is quite a difficult exercise.
It’s supposed to be.
You’re not supposed to find it easy.
If you do, you’re either super fit, so you probably won’t need these workouts, or you’re not doing it properly.
They are tough.
Don’t feel bad if you’re struggling. Do what you can.
The aim is for a push up to get as close to the floor as possible. That’s when you’ll be working all the muscles you should be working.
If you need to put your knees on the floor to do it, then do it.
It’s much better that you do that than only going half way down.
Keep working at it. You will get stronger. You will be able to get closer. You will be able to do more full push ups.
Start in a high plank position with your hands shoulder-width apart, fingers facing forward.
Engage your core and inhale as you slowly bend your elbows and lower yourself to the floor in a straight line, getting your chest muscles as close to the floor as possible.
Exhale and push yourself back up to the start position.
Sit on the edge of a chair, step, table or park bench.
Place your hands either side of your hips with your fingers pointing towards your feet.
Slide forward so that your bum and back are clear of whatever you’re sitting on.
Breathe in, engage your core and lower yourself until your elbows are bent at a 90-degree angle.
Breathe out and push yourself back up until your arms are almost straight.
Make sure your movement is controlled through all stages of this exercise.
A diamond push up is done in exactly the same way as a regular push up but your hands are closer together.
Your thumbs and index fingers come together to make a diamond shape.
Then everything else is the same.
Put your knees down if you need to.
Start in a high plank position with your wrists under your shoulders.
Keep your core engaged and your head and neck relaxed.
Press your hips and bum back until you are in an upside down v-shaped pose.
Move back to high plank by sinking your hips.
This just just means that you’re slowing down part of the tricep dip movement.
So, you’d set up exactly as you would for a normal tricep dip, when you lower yourself down do it for a count of 4-5 and push back up for a count of 1.
Again, move your feet further away if you need more of a challenge.
This is another push-up variation so you would do the movement in exactly the same way as a standard push up.
The difference is, your feet would be elevated.
You need to put them on a table, chair, step or stability ball if you have one.
And then follow the steps for a push up.
Start in a high plank position with wrists under your shoulders.
Engage your core and bend one arm to bring your elbow and forearm to the floor. Then bend the other arm.
Now you’re in a low plank position.
Return to high plank position by straightening your arms and coming back onto your hands, one arm at a time.
Repeat, alternating which side goes first.
Start in a push-up position but place hands closer together and further forward than usual and your feet hip-width apart.
Engage your core, ensuring that your back is straight, and push through your hands until your forearms come off the floor and your arms are straight.
Only your elbows should bend.
Lower back to the starting position using your triceps.
Make sure all movements are done in a controlled way. If you’re struggling, because this one is tough, put your knees on the floor and aim for 1 rep.
Start in a downward dog position, hands and feet shoulder-width apart, your hips raised so that your body forms an inverted V.
Engaging your core, roll your shoulder blades back and down so that your shoulders are away from your ears, bring your chest forward between your hands as you bend elbows.
Keep gliding through as you straighten your arms, bringing your chest up, your hips hovering just above the floor.
Return to the starting position by reserving the movement, raising your hips back up.
This is yet another push-up variation. I told you there would be a few.
It’s exactly the same set up as a normal push up, but when you’re performing the movement you will lower yourself down to the ground slowly, for a count of 4 or 5.
And push back up for a count of 1.
Everything else remains the same.
These tricep workouts aren’t designed to be done together.
Your triceps are a relatively small group of muscles. Doing all three workouts together would be way too much.
Supplement your regular workout routine with one of these workouts once, maybe twice a week.
The AMRAP round is a good test to see where you are and whether you’re improving, so I’d start with that one and repeat it every month or so.
Workout 2 is good for getting definition into your arms. It’s essentially building muscles which is what you want for defined arms. No, you won’t look like a body builder so don’t worry.
Workout 3 is a classic strength building round.
Depending on what your goal is, you can stick with workout 2, workout 3 or mix between them both.
If you get to a point where you’re doing all of workout 2 with full movements, then move on to workout 3.
This round is an AMRAP. Set your timer for 15 minutes and make a note of how far you get. Next time, hopefully you’ll get a bit further.
Don’t be discouraged if you don’t.
There could be lots of reasons, none of which will be that you’re not improving. If you’re working out regularly you will be improving, getting stronger and fitter.
But, you might be tired.
Have a week off and try again.
Keep going until 15 minutes is over. Adding one rep each time. Rest where you need to, put your knees on the floor when you need to. This one starts slow, but it soon ramps up.
This is a very traditional muscle building workout. Three sets of each exercise for 12-15 reps.
Start with easier movements, knees on the floor for the push ups, feet closer to you for the tricep dips. As you get stronger and more familiar with the moves, make them harder.
But, you don’t have to do it all harder straight away. Start with doing 1-5 full reps of push ups and then put your knees down.
Same with tricep dips.
Don’t overdo it and injure yourself.
It is up to you whether you do all three sets of the exercise and then move on, or you work through each exercise for a set.
Complete 12-15 reps of each exercise, three times.
Rest for 1 minute between sets.
Another traditional type of workout. This time to build some strength.
Complete 5 reps of each exercise for 5 rounds. Rest for 2 minutes between rounds.
There you have it.
Three different tricep workouts, you don’t need any equipment for.
They’ll help you get stronger, more defined arms. But remember, make sure you are using these to supplement a well round workout routine and a balanced diet.
If you do that you’ll have the figure you’re dreaming of.
Let me know how you get on.
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