Triceps Workout at Home

Do you want to increase the size of your arms and are just doing bunch of curls? You have got it totally wrong my friend. Beginners don’t realize a fact that arm is not only composed of biceps but also triceps. Your majority of arm is triceps. So neglecting triceps and focusing on biceps alone will not do that much effect to your arm size. Triceps workout at home allows all those individual who work their biceps at home in some way, but cannot figure out proper way to hit their triceps as hard.

Triceps Structure and Anatomy

As by name goes, triceps is a three headed muscle. It has lateral head, long head and medial head on the rear part of our biceps. It takes 2/3 part of our arms. Training triceps will make your arms wider and much defined.

The long head of triceps that exists behind our arm, originates from the scapula. The major function of triceps is to straighten the elbow, pull the arm towards the body, help generate the pushing force, raise the upper arm back behind the body etc.

At home, you can train the triceps with minimal tools in their functional ways. If you train the triceps the way it works, you will get higher mind-muscle connection and greater contraction.

Good Triceps Workout at Home

Here are few of the triceps workout that you can do at home as well. You will not need a ton of weight or won’t require any weight as well. Perform them according to your ease and notice visible right at your home.

Diamond Push-ups

Push-ups are evergreen exercise to target your chest triceps and delts. You can as well change the focus on  muscles by applying slight change in your position.

triceps workout at home

To perform diamond push-up, follow these steps.

    • Get in the push-up position joining your both thumb and forefinger
    • If you don’t have enough mobility at your wrist, you can space your palms little apart.
    • Flare your elbow little to the sides.
    • Keep your palms at your chest level.
    • Now focusing on the triceps’ contraction, perform the push-up.
    • Focus on triceps and not chest.

Plank to Push-up

Plank and push-up share almost same form. While push-ups work your whole body, plank helps you strengthen you core. Plank to push-up is awesome exercise to get the benefits of both world. You will not only strengthen your core but also strengthen your delts, triceps and chest muscle as well.

triceps workout at home

    • Get in the plank position by keeping your feet planted firmly and neutral spine.
    • With you elbow resting on the ground in plank position, lift your elbow to get into push-up position.
    • Keep your core tight and control your movement up and down.
    • Be sure not to bang your elbow to the ground.
    • Do slow controlled movements.

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Bench Dips

Dips are another best exercise to target specially your long head of triceps. The equipment that you might need is a bench.

triceps workout at home

    • Sit on the edge of the  bench with arms grabbing the bench by your end.
    • Now extend your feet infront of you making feet and palm the only contact point.
    • Keeping core tight, lower yourself down till the point your hip touches the ground.
    • You will feel stretch in your triceps and  chest at this point.
    • Raise yourself up to the starting position.

Overhead Triceps Extension

This is another awesome triceps exercise that you can perform at your home. You will need a dumbbell or even a heavy object like book, bottle etc. will work.

triceps workout at home

    • Be sited on a bench.
    • Grab the dumbbell and hold it between your palms.
    • Bring it all the way above you head with arms fully extended.
    • Now lower the dumbbell behind your head keeping your upper arm straight.
    • Lower the weight just till you feel the stretch in your triceps.

Best Triceps Workout at Home Conclusion

You don’t need to lift a ton of weight to tone your triceps. Right form with correct intensity can give you the results you always wanted. There many more triceps workout to do at home, but I find these the most effective and easy ones. Perform these exercises at home and find the changes in your arm size. Do hit us with comment about how you feel.

Strength Training Program For Beginners

We all are weak when we first start. 5 kg looks 50 kg at the beginning. Lifting 3 times a week seems a torture of lifetime. Then as time passes, we gain strength, numbers in weight increase, endurance increases, stamina skyrockets. Building strength is the utmost thing in life. Physical strength, mental strength, every type will get you out of certain situation. This post focuses on strength training program for beginners. We should focus on building strength from the very first day, rather than losing fat or any thing else.

Training for Strength

Building strength will help you win most of your battles. Your technicalities will work if you are able to lift properly. Strengthening your lifts will help you control your weights, not you be controlled by weights. Here are few tips to train for strength.

Train specifically for strength

There is basically no difference in equipment and exercise in strength training and bodybuilding. But, its the mindset that counts. It is the exercise combination, execution, and other activities around that matters. Be specific about your goals and you will end up accomplishing them, else you will end up with none complete. Choose your exercise, their variables, their orders specifically for strength building.

Workout around the Core lifts

There are basically 3 core lifts in strength training, bench press, deadlift and squat. Inclusion of overhead press completes the equation of whole body. Your workout should revolve around these lifts. These lifts not only builds your strength, but they recruit much more muscles in body to complete the lift. They trigger the release of testosterone and growth hormone in your body helping you build and maintain strength. The goal here is to increase the weight in 4 of the core lifts and other exercises here are to assist not replace them.

strength training program for beginners

Don’t dive to failure

Being a bodybuilder, you might have worked till you can barely lift any more. But strength training is all about lifting heavy and keeping 1-2 reps in pocket. Don’t dive till failure. This will help fatigue less often and lift fresh. Don’t go crazy over a spotter, its always advised to lift what you can. You are here to improve your strength, not your spotter’s.

Decrease reps, increase weight and rest period

Train like a power lifter. Decrease the number of reps. Increase volume by adding weights and do lengthen your rest period to help your body recover. These are some of the variables of strength training that you shall follow.

Warm up properly for optimum Strength

Your core lifts utilize much more muscles than you think. During any of these lifts, your total body is contributing to complete the lift. It is very essential to warm all those muscles and joints to avoid any injuries. You mobility in joints will help you better utilize your muscles. Optimum strength is maintained by strengthening your whole body.

Eat big to get big

It is a common sense that 220 lbs man will be stronger than 150 lbs man. Although the body composition might differ, but if you want to get big, you will need to eat big. You can have alternative to exercises, you can vary your workout but there is no replacement or shortcut to nutrition. If you are into strength training and yet worry for your ripped abs, then you got it totally wrong. Eat your portions and supplement the rest, only these will help you work your way up.

Plan your rest of exercises well

Plan your assisting exercises around your core lifts. If you have a weaker link in your muscles affecting your big lifts, fix them with some isolation exercises. You need not get crazy over the assisting exercises, have minimal reps with limited sets and rest period, rest is taken care of. Assisting exercises can be like variations of bench press like incline and decline, for deadlift, it can be bentover row, good morning, romanian deadlift etc. Squats can have leg press assisting it and overhead press can include pull-up lat pull down etc. supporting it.

Sample Strength Training Program For Beginners

You can plan your own strength training program whether for beginners or intermediate. All you need to do is space your core lifts in 4 parts or days. Each core lift will have their own assisting exercises. The work of assisting exercises is just to complete the little left job if any by the core lifts. Some sample strength training program for beginners might look as this.

For Deadlift

    • Warm up properly
    • Deadlift 6 sets (3 warm up and 3 working) 12,10,8,4-6,4-6,4-6 reps
    • Romanian deadlift 2 sets, 8-10 reps
    • Seated leg curl 3 sets, 8-10 reps
    • Rack pulls 2 sets, 6-8 reps

For Squats

    • Warm up
    • Squat 6 sets(3 warm up and 3 working) 12,10,8,4-6,4-6,4-6 reps
    • Leg press 3 set 6-8 reps
    • Leg extension 2 set 6-8 reps

For Bench Press

strength training program for beginners

    • Warm up
    • Flat Bench Press 6 sets(3 warm up and 3 working) 12,10,8,4-6,4-6,4-6 reps
    • Incline Dumbbell press 3 sets 8-10 reps
    • Decline Bench Press 2 sets 8-10 reps

For Overhead Press

    • Warm up
    • Overhead Press 6 sets(3 warm up and 3 working) 12,10,8,4-6,4-6,4-6 reps
    • Bent over barbell row 2 sets 8-10 reps
    • Pull ups 3 sets 8-10 reps


These are just the sample strength training program for beginners. It needs not to be the same for you. The core lifts are same, but the assisting exercises can be your choice. Only thing you need to make sure is that the assisting exercises needs to be there to assist the core lift to enhance its affect. Rest you need to have the attitude and focus of a powerlifter. Every famous bodybuilder out there either started with powerlifting or switched towards it at given point in their career.

Calf Muscle Workout at Home

Calf is a crucial muscle in your lower body. It lies in the posterior chain of muscles. It is crucial as it along with few other muscles are responsible to take us anywhere. Calf muscle workout is toughest but you can do it at home as well. As it is continuously used muscle, it takes time and patience to shock these muscles and build them. Though they are hard to target, you can very easily work them out at home as well if you figure out the correct function and pattern.

Calf Muscle

Calf is composed of gastrocnemius and soleus, the bigger muscles and the tibialis posterior. These muscles react to different position and stances. Moreover, they all work together to stabilize and move your whole body.

Calf Muscle Workout at Home

The calf muscle lies between knee and the heel with several other smaller muscles and tendons all the way to toe. The gastrocnemius is the bigger muscle that gives the rounder look to the calf. Soleus is the flatter and longer muscle underneath the gastrocnemius.

Calf Workouts at Home

Definite from the fact that you use calf every time, it is pretty hard to shock but very easy to understand the movement. There are many calf movements that you are already doing, but don’t recognize. Some of the common ones are staircase, standing on your toes, walking, hiking etc. Some of the easiest calf muscle workout you can do at home are given below.

Standing Calf Raises

This one is pretty easy and the effective one. You can do this at home, gym, anywhere you like.

      • Stand on the edge of the stairs on your toes, heels hanging. Or if you are in gym, you can stand of edge of bench, of machine.
      • At home, lower yourself down till you feel the stretch on your calf.
      • Slowly raise yourself up above the toe level, contracting your calf muscle.
      • Repeat the movement till you are exhausted.

Calf Muscle Workout at Home

You can add weights to the exercise by carrying some weight.

Seated Calf Raises

Opposed to the standing version, you will be seated in this exercise.

      • Be seated on a bench with your toes resting on a platform slightly higher than ground.
      • Lean forward on your knees, to add resistance to the motion.
      • Now raise the heels to contract the calf and hold the contraction.
      • Slowly lower the heels below your toe to extend your calf.
      • Repeat the movement.

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Toe Walk

This pretty interesting and fun exercise. It is more of like walking silently and gently.

      • Stand up straight.
      • Be on your toes. Elevate your heels and stay on your toes.
      • Without letting your heels touch the ground, walk.

While you walk on the toes, your calves are constantly under contraction. When contracted, blood flow in the area of contraction increases and growth takes place.

Hiking or Walking Uphill

While you might not consider it an exercise, it is definitely a better way to exercise. While you are hiking or walking uphill, the nature of the ground forces you to push through your toes. This moment mimics the calf raises. Hence, it is a better alternative to the exercise.


Skipping or jumping ropes are very good cardio exercise. It also helps build your calves. You jump on your toes, not heels. Hence, you work your calves in every jump, keeping it under tension. Skipping too is very good exercise to increase your stamina and as a cardio.

Tips and Tricks for Calf Training

While these calf muscle workout to do at home might not be fancy or new to you, these definitely are very beneficial. Calf muscle is very tough to grow. You need to be training calf at least 3-4 times a week to shock it to grow. Little tricks lies in your foot placement. Though whatever you might do, you will work all your calf muscle, but there is a general belief and some see the difference too. Bringing toes inward, you target more of your outer calf, normal focuses on overall calf and toes outward will target your inner portion.