Most Effective Exercises For Triceps At Home

The triceps is an important muscle in the upper arm which connects the shoulder blade to the forearm. it is a large and thick muscle that generally appears in a horseshoe shape.

Triceps muscle helps us to perform push movement and extension of the elbow joint. In this article, we will share with you the most effective exercises for triceps at home

Three Heads Of Triceps Muscles

The triceps is a three-headed muscle. which gives wideness to your upper arm and adds strength. The three heads are:

Long head

Medial head

Lateral head

Most Effective Exercises For Triceps

Most of the triceps exercises can perform at home with dumbbells, resistance bands, and body weight. Some of the best and easy to do exercises are listed below:

Diamond Push-Up

It is a very effective exercise for building a tricep muscle by using your body weight. It focuses on all three heads of your triceps.

To perform Diamond Push-Ups, put your hands in a diamond shape. Keep your core tight and straight as a plank elbow. Breathe in as you come down and Breathe out as you Push back.

Close Grip Push-Ups

It is also a bodyweight exercise that focuses on the Long and Lateral Head of your Tricep Muscle as well as your upper chest.

To perform Close-Grip Push-Ups, Put your hands just slightly narrower than your shoulder width. Keep your core tight and glutes squeezed.

Slowly go down by bending your elbows. Make sure that your elbows are locked in place, and do not move inward or outward. Breathe in while going down and breathe out when push back.

Reverse Grip Triceps Push down

Reverse Grip Push Down or Reverse Dips is a bodyweight that can easily perform at home. To do Reverse dips sit on a sturdy surface like a bed, a bench or a chair make sure it can hold your weight.

Put heels of your hands right next to your hips so that your weight is going to go all into the heels of your hands.

Lift your chest up and walk your legs out just slightly away from the bench. now lift your butts and slowly go down by bending your elbows and pushing back to the initial position. Make sure your back is straight and tight.

Dumbbell Skullcrusher

It’s a very effective exercise to build the Long and Lateral heads of your triceps. To perform Dumbbell Skullcrusher you need dumbbells or some weight that you can hold comfortably.

Now lie down on a flat surface like a bench or floor holding dumbbells in your hands right above your shoulder.

Slowly bend your elbows lowering the dumbbells towards your forehead and pushing back to the initial position. Keep your core tight and back straight.

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Triceps Kickbacks

It is a very effective exercise that gives thickness to your triceps. It focuses on the Lateral Head. To perform Triceps Kickbacks hold a dumbbell in your hand and your elbow is bent at a 90-degree angle.

Bent over a bench or a flat surface that can hold your weight. Use your other hand to take support.

Now raise your lower hand so that your arm is parallel to the surface without tilting your shoulders or hips, squeezing your triceps, and slowly coming back to the initial position. Keep a check that your back is straight and tight.

Triceps Overhead Extension

It is the most effective exercise that you can do with the help of a cable, resistance band, or dumbbell. It helps to build all three heads of your tricep muscle.

To perform overhead extension sit on a flat surface like a bench or chair that can hold your weight.

Now keep your upper arm like that your elbow pointed towards the sky. Bend your elbow at a 90-degree angle.

Slowly raise your hands to the maximum point and come back to the initial position. make sure that your back is straight and your core is tight.

Takeaway

Triceps are very important muscles that help us to do various motions and are essential for elbow extension, So you should train your triceps muscles regularly and take a healthy diet and lifestyle.

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