Do you find that you're day is too busy to head over to the gym?
You're not the only one with a busy schedule. With today's fast paced
society, people don't want to spend money on a gym membership that they
don't have time to go to. A solution to this problem is to do workouts
at home. Here in this article, you can use your furniture and normal
household items for your at home tricep exercises. I will be focusing on
three important tricep exercises that you should do if you want to
build up your triceps.
1. Close Grip Push Up - This will be one of the core tricep exercises of your workout. This is similar to the close grip bench press in that it places heavy emphasis on your triceps.
a. Assume the standard pushup position (Face down, legs together, fingers forward).
b. When you get into position, you want to move your hands closer to each other so that they are only about 6-8 inches apart from each other. Remember to keep your back straight.
c. Slowly lower yourself until you're about to touch the ground, then push back up to the starting position.
Out of all the tricep exercises, people will find this difficult. But if you find it getting easy, you can add weight easily by putting on a backpack with some books.
2. Tricep Dip - This is one of those tricep exercises where you'll need to find two strong and flat surfaces (such as two tables, two chairs, etc.) Make sure they are of equal height. Basically, with these two surfaces, you are going to be doing the standard dips:
a. Put your hands on both of the surfaces, and make sure that your entire weight is being supported by those two objects.
b. Lift up your legs (you may need to bend them significantly so that they don't touch the ground).
c. Lower your body until your chest is on the same level as your hands.
d. Push back up until your arms are straight; be sure that your elbows don't lock.
3. Lying Tricep Extension - This is one of the better tricep exercises that you can do at home, because the lying tricep extension completely isolates your triceps. It will ensure that you'll have great muscle growth! Find a backpack and put some weighted objects into it (such as books). We will be doing the same movement as in a lying tricep extension in the gym, except it will be slightly changed to adapt for at home workouts.
a. Lay down on the ground (or any flat surface, such as a bench).
b. Grab your backpack with both hands, and make sure that they are 5-8 inches apart from each other.
c. Have the weight directly above your head with your arms straight, and then move it back a little bit. At this point, it should be slightly behind your head.
d. Now lower the weight until it's almost touching your forehead. (Your arms will be forming an upside down "V")
e. Now slowly raise your weight back to the starting position.
Remember that you should do this tricep exercises slowly. If you want to build muscles, then do about 6-8 reps, and if you want your muscles to be toned, do about 12-15 reps. You should start out with about 3 sets of each of these exercises. If you find these a little too easy and would like a more intense workout, you can try to do supersets (Which is when you do one set, and then immediately move onto the next exercise. You would repeat this until you have muscle failure.). You'll have a large boost in muscle growth once you do these tricep exercises!
Article Source:
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1. Close Grip Push Up - This will be one of the core tricep exercises of your workout. This is similar to the close grip bench press in that it places heavy emphasis on your triceps.
a. Assume the standard pushup position (Face down, legs together, fingers forward).
b. When you get into position, you want to move your hands closer to each other so that they are only about 6-8 inches apart from each other. Remember to keep your back straight.
c. Slowly lower yourself until you're about to touch the ground, then push back up to the starting position.
Out of all the tricep exercises, people will find this difficult. But if you find it getting easy, you can add weight easily by putting on a backpack with some books.
2. Tricep Dip - This is one of those tricep exercises where you'll need to find two strong and flat surfaces (such as two tables, two chairs, etc.) Make sure they are of equal height. Basically, with these two surfaces, you are going to be doing the standard dips:
a. Put your hands on both of the surfaces, and make sure that your entire weight is being supported by those two objects.
b. Lift up your legs (you may need to bend them significantly so that they don't touch the ground).
c. Lower your body until your chest is on the same level as your hands.
d. Push back up until your arms are straight; be sure that your elbows don't lock.
3. Lying Tricep Extension - This is one of the better tricep exercises that you can do at home, because the lying tricep extension completely isolates your triceps. It will ensure that you'll have great muscle growth! Find a backpack and put some weighted objects into it (such as books). We will be doing the same movement as in a lying tricep extension in the gym, except it will be slightly changed to adapt for at home workouts.
a. Lay down on the ground (or any flat surface, such as a bench).
b. Grab your backpack with both hands, and make sure that they are 5-8 inches apart from each other.
c. Have the weight directly above your head with your arms straight, and then move it back a little bit. At this point, it should be slightly behind your head.
d. Now lower the weight until it's almost touching your forehead. (Your arms will be forming an upside down "V")
e. Now slowly raise your weight back to the starting position.
Remember that you should do this tricep exercises slowly. If you want to build muscles, then do about 6-8 reps, and if you want your muscles to be toned, do about 12-15 reps. You should start out with about 3 sets of each of these exercises. If you find these a little too easy and would like a more intense workout, you can try to do supersets (Which is when you do one set, and then immediately move onto the next exercise. You would repeat this until you have muscle failure.). You'll have a large boost in muscle growth once you do these tricep exercises!