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Tricep Workouts at Home



You don’t have equipment, but you still need to find a way to compile balanced tricep workouts at home. It may seem impossible to replace all of the tricep workouts you do at the gym: cable pull-downs, close-grip bench-press, weighted dips, and the other usual suspects. However, it’s key to still find a way to hit all three parts of the tricep during your workout. Given that you won’t have all of the weight to make the exercises more difficult, we’ll have to rely on bodyweight modifications that will achieve the same effect without any of the equipment.

2 Key Exercises for Tricep Workouts at Home

We can substitute close-grip push-ups in for close-grip bench press. Sure, it might not be heavy enough to get the same heavy, 4-rep sets you would while using weight in the gym, but it will still provide a nice pump in your tricep. Play around with the different types of close-grip push-up to find the one that provides the best workout for you. Another key exercise for tricep workouts at home is dips. There are dozens of examples of household objects that you can use to assist dips. The most popular is the chair. For assisted dips, place your feet on the ground and your palms on the edge of the chair. This is the same as ‘bench-assisted dips’ in the gym. For traditional dips, try using the backs of two chairs. Although be careful, balancing on two chairs is difficult. Of course, if you have access to a few dumbbells at home, you can add kick-backs and extensions into the mix, giving an even more complete tricep workout. If you have some weight and prefer not to only do bodyweight exercises, check out Verner’s Bulk Strong at Home program. These are the same workouts you’d do in the gym, just with less equipment. Happy lifting!


Tricep Workouts For Men

The Pareto principle is a principle that says that 80% of output may come from only 20% of investment. For example, if you grow your own tomato plant, it’s possible that only 20% of the seeds are responsible for 80% of the tomatoes that are grown. How does this economic principle apply to tricep workouts for men? Well, 80% of the gains you make from triceps will come from just 20% of all of the different exercises. This is the exact reason that you’ll see the same types of workouts come-up again and again and again. A few of these workouts are: close-grip bench press, dips, cable-bar (or rope, or v-bar) pull-downs and barbell overhead extensions. The combination of these exercises targets the areas of the triceps responsible for both strength and definition, making them essential exercises to include in all tricep workouts for men.


Tricep Workouts For Women

The dreaded, droopy under-arm region. That’s what we’re targeting with tricep workouts for women. Introducing some light weights to your tricep workout will be great for toning up the back-side of your arms. You will be proud to wear that sleeveless shirt in the summer. A huge benefit of tricep workouts is that they are one of the first muscle groups that shows development. You will gain strength and just as quickly begin noticing some improvement in your arms. On Daily Spot, we use a mix of high-rep, low-weight tricep workouts (kickbacks, extensions, etc…) mixed with some bodyweight exercises. Sarah’s program, Daily Sweat, generally incorporates 1-2 tricep workouts in each of her 30-minute circuits.