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.

Best Bicep Exercises

Who doesn’t want a best looking biceps? In fact, the first thing when someone asks you if you workout, you show them your biceps. This comes out of natural instinct that bigger arms means stronger person. While it doesn’t hold true all the time, it is what in general thought. Here in the post, there are few best bicep exercises that you can include in your bicep workouts.

Knowing Biceps Anatomy

Bicep, as the name suggests, is a muscle group with two different muscle. It is made up of biceps brachii and brachialis. Brachii has 2 heads, long head and short head. It is also called two headed muscle. All together, there are 3 muscles in the biceps.

Biceps brachii extends from shoulder joint in the upper arm to the elbow joint. In general, the longer head or the outer head gives peak to the bicep, while the shorter head or inner head gives width to the biceps.

Biceps brachialis, the golf ball shaped muscle, is sometimes also considered as the part of forearms as it extends from the elbow on the side of arms. It lies between biceps long head and triceps lateral head.

Also See: Cable Machine Exercises

Function of Biceps

It extends between shoulder and elbow joint. Some of the major function of biceps are as follows:

    • Forearm Flexion: Lifting of the palm from hanging position or bending of elbow. Let your palms hang below your body. Whenever you try to bring your palms upward, your biceps contract and bring the palm upward.
    • Supination: If you let your palm hang freely, it will face behind you. To make your palm face forward,  the biceps brachii contracts and performs the twisting of the palm.
    • Shoulder flexion: Bringing the arms forward and upward is shoulder flexion.
    • Bringing the arm across the body. Though it is the delt movement, biceps are the supporting muscles.
    • Stabilization of shoulder. The short head of the biceps stabilizes your shoulder while carrying anything.

Good Bicep Workouts

A workout can be termed as good if it targets all the muscles. As it has 3 muscles, the best bicep exercises will target all those muscles. Here is a sample bicep workouts that you can perform to target your muscle efficiently.

    • Dumbbell Curl: 4 sets, 10-12 reps

      Dumbbell is better version for the curl all because you can increase your contraction. Do a little twisting of wrist bringing pinky finger above your thumb. This will enhance and increase the contraction in your biceps increasing the blood flow.
      Best Bicep Exercises

    • Spider curl: 4 sets, 8-10 reps

      Spider curls are one of the best bicep exercises to perform. It targets the short head of the bicep and makes it pop.

        • Start off by hanging from an incline bench.
        • Grab a barbell or even dumbbell shoulder width apart.
        • Do the curl keeping your upper arm stable.
        • Inhale while curling up and exhale on the way down.
    • Best Bicep Exercises
    • Hammer Curl: 3 sets, 8-10 reps

      It targets the brachialis and long head of the biceps. The forearm too is involved in this movement making it very favorable and crucial exercise to perform. You can perform this variation with dumbbell, rope attachment or even trap bar. Implement a slight pause at the top of the movement and let the biceps burn.
      Best Bicep Exercises

    • Concentration curl: 3 sets, 10-12 reps

      With dumbbell or single handle on the cable, this exercise is the best. Your bicep peak pops with this exercise. There are many variation to this, the simple one is with dumbbell and bench.

        • Sit on the edge of the bench with knees bent and elbow resting against your thighs.
        • Grab a dumbbell with your hand, palm facing forward.
        • Curl the dumbbell all the way up without swinging moment.
        • At the top, twist your wrist bringing pinky finger above thumb to increase contraction.

Best Bicep Exercises

Variation for bicep workouts

There are many variations that you can perform these exercises in. The use of dumbbell instead of barbell, EZ-bar use is easy on your wrist. Cable can be used to perform almost all of these exercises.

Increase the time under tension by decreasing the tempo of your workout. 2 sec positive and 3 sec negative will increase the tension in your muscle. Play around with all of these bicep exercises to have better pump and tension in the muscle.

Wrapping up Best Bicep Exercises

While you might have tons of other exercises to perform and might even target the muscles better, the functional movement is best to implement in the exercise. Performing the exercise the similar way muscles naturally perform are best to target with higher chances of growth. These are my best bicep exercises or even a complete bicep workouts that I like to perform ever once a while.