TRICEPS WORKOUT AT HOME

BEST SQUATS LEG WORKOUTS

TRICEPS Workout at home, I have been doing all my workouts at home since 2020, based on my 10years of experience in the bodybuilding field and searching for the right equipment suitable for home workouts

Setting Your Triceps Workout at home Routine

Complete Triceps Workout at home should hit all the Triceps muscle groups shown below

  • The Triceps is a Three-headed Muscle
    • Long-head Triceps Muscle (Red): Triceps
    • Lateral-head Triceps Muscle (Yellow): Triceps
    • Medial-head Triceps Muscle (Green): Triceps

I Will Break Down Each of my Triceps workout at home Into 6 Points

  1. Workout Movement
  2. Equipment Needed
  3. Sets and Reps Numbers
  4. Difficulty Levels
    • (Beginner- Intermediate – Advanced)
  5. Targeted Muscle groups
    • (Upper- Middle- Lower)
  6. Summary & Tips

Triceps Workout at home, #1 LYING DUMBBELL TRICEP EXTENSION

Triceps Workout at home
  1. Movements
    • Starting from a laying position with a dumbbell in each hand.
    • Keep your elbows slightly bent and closed to your body.
    • keep your upper arms angel slightly backwards not straight above your head.
    • Then start lowering the dumbbells beyond your head without moving your elbows.
    • Then when your reach the peak point try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
    • Barbell Bar, is amazing as well as you can just buy weight and add it in the future.
    • Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 10-15 Reps each
  3. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  4. Targeted Muscle groups
    • Long-head Triceps Muscle (Red).
  5. Summary & Tips
    • Starting from a laying position with a dumbbell in each hand.
    • Keep your elbows slightly bent and closed to your body.
    • keep your upper arms angel slightly backwards not straight above your head.
    • Then start lowering the dumbbells beyond your head without moving your elbows.
    • Then when your reach the peak point try to squeeze and hold for 2sec.
    • Always keep your arms angled slightly backwards during the whole exercise to avoid a skull Crusher.
    • Skull Crusher> Is when you bring the dumbbells all the way up until your arms are exactly straight up your body.
    • Don’t lock your elbows while at a peak point.
    • Focus and Move slowly while going back down, don’t just drop the weight while going down.
    • Beginners: 3 Sets 10 Reps, Medium & Advanced: 3-4 Sets 10-15 Reps

Triceps Workout at home, #2 Reverse Push-ups

Triceps Workout at home
  1. Movements
    • Starting with putting your leg and hands at the same level.
    • Keep your elbows slightly bent and closed to your body.
    • keep your upper arms angel slightly backwards not straight with your body.
    • Then start lowering yourself beyond with your arms behind your back, without moving your elbows.
    • Then when your reach the peak point try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt.
    • Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 10-15 Reps each
  3. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  4. Targeted Muscle groups
    • Lateral-head Triceps Muscle (Yellow).
  5. Summary & Tips
    • Starting with putting your leg and hands at the same level.
    • Keep your elbows slightly bent and closed to your body.
    • keep your upper arms angel slightly backwards not straight with your body.
    • Then start lowering yourself beyond with your arms behind your back, without moving your elbows.
    • Then when your reach the peak point try to squeeze and hold for 2sec.
    • Always keep your arms angled slightly backwards during the whole exercise.
    • Don’t lock your elbows while at a peak point.
    • Focus and Move slowly while going back down, don’t just drop your weight while going down.
    • Beginners: 3 Sets 10 Reps, Medium & Advanced: 3-4 Sets 10-15 Reps

#3 DIAMOND CUTTER PUSHUP

Triceps Workout at home
  1. Movements
    • Starting with plank position, facing ground.
    • Hand is Diamond shape just under your chest, thumbs are touching.
    • Elbows slightly bent and closed to your body.
    • Then start lowering the your self to the lowest point possible.
    • Then when your reach the peak point try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt.
    • Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 10-15 Reps each
  3. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  4. Targeted Muscle groups
    • Medial-head Triceps Muscle (Green).
  5. Summary & Tips
    • Starting with plank position, facing ground.
    • Hand is Diamond shape just under your chest, thumbs are touching.
    • Elbows slightly bent and closed to your body.
    • Then start lowering the your self to the lowest point possible.
    • Then when your reach the peak point try to squeeze and hold for 2sec.
    • Don’t lock your elbows while in peak point.
    • Focus and Move slowly while going back down, don’t just drop your weight while going down.
    • Beginners: 3 Sets 10 Reps, Medium & Advanced: 3-4 Sets 10-15 Reps

#4 DUMBBELL TRICEPS KICKBACK

  1. Movements
    • Starting by holding 2 dumbbells, and bending your torso with your chest facing the ground
    • Slightly bending your knees as well.
    • Elbows are behind your back, slightly bent and closed to your body.
    • Then start by extending your elbows backwards holding the dumbbells behind your back without moving your elbows.
    • Then when your reach the peak point try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
    • Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 10-15 Reps each
  3. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  4. Targeted Muscle groups
    • Full Contraction.
  5. Summary & Tips
    • Starting by holding 2 dumbbells, and bending your torso with your chest facing the ground
    • Slightly bending your knees as well.
    • Elbows are behind your back, slightly bent and closed to your body.
    • Then start by extending your elbows backwards holding the dumbbells behind your back without moving your elbows.
    • Then when your reach the peak point try to squeeze and hold for 2sec.
    • Don’t lock your elbows while in peak point.
    • Keep your elbows in the same position (Behind your back) from start to finish without letting them drift downward.
    • Beginners: 3 Sets 10 Reps, Medium & Advanced: 3-4 Sets 10-15 Reps

Hopefully, this was helpful to you, and may it help you to start your Shoulders workouts at home, if you want to check my other articles.

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