Best Triceps Workout At Home- To Have Smart And Strong Arms

Strong arms are important for almost every upper body movement you do each day and your triceps are often the heavy lifters. Anytime you push something—a door, a stroller, a lawnmower or a barbell, you're using your triceps.

 
Strong is important and, for many of us, so is having shapely, toned arms. In other words, most of us don't like it when our triceps keep waving even after we've stopped.

The best way to build strong, firm triceps is to choose the exercises that hit all those muscle fibers from every angle.

The triceps, as the name suggests, has three different heads—the long head, lateral head, and the medial head. All of these heads contract during triceps exercises, but some moves emphasize different parts of the triceps.

Triceps Workouts

One of the focus areas in arm muscles workouts is triceps workouts. These are given equal priority with Biceps workouts. Triceps are important to strength providing muscles in the arms and are easily developed with proper workouts.

There are many exercises those are specially designed for Triceps developments. Many of these exercises are with weights and workout instruments.  For workouts with heavy instruments, one definitely needs to go to a gymnasium, but for those who cannot visit a gymnasium for a reason, may have triceps workout plan that can be conveniently followed at home.

#1. Neutral Grip Press with Dumbbells

This exercise should be done for at least four sets. Each set must have 8 to 12 repetitions without any rest.

One has to hold a dumbbell in each hand and lie back on a bench or on an

elevated surface. The dumbbells are to be held at shoulder level in such a manner that the palms face each other. Now the dumbbells are to be pressed against the chest for numbers of sets with repetitions as mentioned above.

#2. Lying Triceps Extensions

This exercise should be done for at least Four Sets. Each set must have 8 to 12 repetitions with rest of 2 minutes.

One may continue this exercise from Neutral Grip Press with Dumbbells. Here, arms have to be allowed to drift back till the Dumbbells are over one’s face.  Now, one has to bend his/her elbows and lower the dumbbells behind his/her head. The elbows are to be extended as far as possible, keeping the same angles with the upper arms.

#3. Tate Press

This exercise should be done for at least Four Sets. Each set must have 8 to 12 repetitions without any rest.

One has to lie back on a bench or on an elevated platform with a dumbbell in each hand. Arms should be kept extended over one’s chest and palms should be facing one’s feet. Now, the elbows are to be pointed outwards and slowly bent, so that the dumbbells almost touch his/her chest.

#4. Underhand Kickback

This exercise should be done for at least Four Sets. Each set must have 8 to 12 repetitions with rest of 2 minutes.

Here, one should stand upright with a dumbbell in each hand and bend his/her hips back.  The upper torso should be so lowered to be almost parallel to the floor. Now, the palms must be turned to face in front and elbows must be so extended to become parallel to his/her torso.

#5. One Arm Overhead Extension

This exercise should be done for at least Four Sets. Each set must have 8 to 12 repetitions with rest of 2 minutes.

Here, one must hold a dumbbell in a hand and extend the arm to bend the elbow to reach behind one’s head. The elbow should be so extended that the arm is pointed straight overhead.

Other than these, there is some freehand best triceps workout at home.

#6. Triceps Dips

Here, one has to sit on the edge of a strong chair or on a workout step. Now, the palms are to be placed beside one’s hips on the edge of the surface and slide out of the surface so that the hips hang on air.  The legs are to be straightened out and the body is to be lowered slowly putting the force on one’s arms. After this, the body must be pushed up with the help of one’s arms. This exercise should be repeated twelve times each set, with minimum two sets to do.