The 7 best triceps exercises at home - Fitness Master (2024)

  • Fitness Exercises

The 7 best triceps exercises at home - Fitness Master (1)

  • 7 april, 2020
  • Reading time: 5 minutes

When the gyms were closed during the corona crisis, many people realized how dependent they were on the gym. Actually, that is not necessary at all, because there are plenty of exercises that you can perform with the resources you have at home. We would like to give you 7 effective onestriceps exercises at hometo offer. They are all easy to do at home without the need for any special items. All you need for some of these exercises is a table, chair or cupboard.


Triceps exercises at home

You do not need any special fitness equipment for the exercises below. Sometimes you will have to use a table, chair or cupboard, but we assume you have one at home!

1. Elevated Pike Push Ups

The first exercise on this list is theelevated pike puhs ups. With this exercise you mainly focus on the long head of your triceps.

Perform the exercise like this:

  1. Place your feet on an elevated surface, such as a table.
  2. Place your hands on the floor and walk your hands towards your feet, so that your back is slightly straighter.
  3. Make sure your legs are straight and your hips are pointing up.
  4. Lower your body through your arms, and then push your body back up with your triceps.
  5. Perform this exercise 15 times.

If you don't fully understand the exercise yet, the video below can help you perform this exercise correctly.


2. Bench Dips

This exercise is a well-known and very effective exercise for training your triceps. With this exercise you train the lateral, long and medial heads of your triceps. The placement of your hands determines which part you focus on.

Perform the exercise like this:

  1. Place your hands behind you on an elevated surface. You can use a table for this.
  2. Point your fingers forward if you want to focus on the lateral head, and your fingers to the side if you want to focus on the long and medial head of the triceps.
  3. Lower your body through your arms.
  4. When your buttocks are just above the ground, push yourself back up until you are in your starting position. Now try to lean on your triceps.
  5. Repeat this exercise 20 times.

If you don't fully understand the exercise yet, the video below can help you perform this exercise correctly.


3. Cross Tricep Extensions

With this exercise you mainly train the long and lateral heads of your triceps. You perform this exercise without any materials; you just need the ground.

Perform the exercise like this:

  1. Place your feet and hands on the floor so that you are in a push-up position. Make sure your back is straight.
  2. Now move your hands a little closer together, until they are in a straight line behind each other. Your right hand is above your left hand.
  3. Your fingers point inward.
  4. Gently lower your body through your arms, so that your elbows point outward.
  5. When your elbows almost touch the ground, push your body up until you are back in the starting position.
  6. Perform this exercise 6 times, then move your hands (now place your left hand above your right hand), and perform the exercise again 6 times.

Is this just a little too difficult for you? Then lean on your knees instead of your feet. This allows you to keep your balance a lot better and you don't have to lift as much weight.


4. Skull Crushers

You may be familiar with the Skull Crushers, because you can also perform this exercise in the gym with an EZ bar. You can also perform this exercise at home, without the need for an EZ barbell or EZ bar. All you need for this is a table, chair or cupboard. Let's say you use a table for this exercise.

Perform the exercise like this:

The 7 best triceps exercises at home - Fitness Master (2)
  1. Place your hands on the table, your feet on the floor, so that you are now leaning against the table at a 45 degree angle with your back straight.
  2. Lower yourself through your arms. Your elbows should point towards your feet.
  3. When your head is below the level of your hands, push yourself back up so that you are in your starting position.
  4. Repeat this exercise 20 times.

Once again, the placement of your hands determines which groups of your triceps you mainly train. In principle, you use your entire triceps with this exercise, but when you place your hands forward on the table, you focus more on the lateral head. If you want to train the medial head with this exercise, place your hands outward or backward.


5. Tricep Extensions

You have probably also performed tricep extensions in the gym. You can easily perform this exercise at home without needing anything.

Perform the exercise like this:

  1. Stand in the same position as you would perform a push-up.
  2. Make sure that your hands are slightly further forward and that the fingers of your hands are pointing forward. Point your hip upwards.
  3. Lower your body through your arms until your forearms are on the floor. So you are now leaning on your forearms.
  4. Push yourself up with your hands until you are in the starting position.
  5. Repeat this exercise 20 times.

If you don't fully understand the exercise yet, the video below can help you perform this exercise correctly.


6. Diamond Push Ups

The sixth exercise is the diamond push ups. With this exercise you train part of your chest in addition to your triceps.

Perform the exercise like this:

  1. Get into the push-up position.
  2. Put your hands together; only your index fingers and thumbs should touch each other, so that your hands are in a diamond shape.
  3. Keep your back straight, and then lower yourself. It is important that the hole in your hand is in the center of your chest. If not, move your hands.
  4. Now push yourself up until you are in your starting position.
  5. Repeat this exercise 12 times.

If you don't fully understand the exercise yet, the video below can help you perform this exercise correctly.


7. Pseudo Push Ups

This exercise is probably the most difficult exercise. Yet this exercise is very effective. With this exercise you mainly train the medial head of your triceps. As the name suggests, this exercise is very similar to the normal push-ups you are used to. The difference is in the placement of your arms and hands, which you actually place in the opposite position as with a normal push-up.

Perform the exercise like this:

  1. Lie on the floor and place your arms next to your body, as far back as possible. Your elbows are now pointed backwards.
  2. Make sure your fingers are pointing towards your feet.
  3. Push yourself up.
  4. Then lower yourself until you are in the starting position.
  5. Repeat this exercise 15 times.

If you don't fully understand the exercise yet, the video below can help you perform this exercise correctly.


Triceps exercises at home

We hope that you were able to train at home with the above triceps exercises. They are very effectiveexercises that provide visible results. By continuing to train with these exercises, the results will also become visible to you.

Do you think we are missing an important exercise? Or do you have difficulty performing a certain exercise? Please let us know quickly by leaving a comment.

The 7 best triceps exercises at home - Fitness Master (3)

Peter van der Schoot

I have been active in the world of fitness and healthy nutrition for 12 years. During this time I have gained a lot of experience, and I would like to share this knowledge on Fitness Meester. Do you have questions? Please leave a comment and I will respond as quickly as possible.

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The 7 best triceps exercises at home - Fitness Master (2024)

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