Triceps Training

Triceps Training at Home

At first thought, triceps training can seem boring and almost not worth the effort. The reality is that although the biceps are attention-grabbing and great for helping take the load off of the back muscles, our triceps are the real workhorse of the arm. They not only make up two-thirds of the upper arm, but they also aid the chest and shoulders and allow the extension of the elbow. For all their hard work, triceps are often forgotten and underdeveloped. The good news is that you can build up your own triceps at home with just a few exercises. Take a look at the following triceps training exercises. With a dedicated routine you can find yourself sporting excellent, toned triceps in no time!


Bench Dips

Bench dips are a bit intense on the first try, but as with all exercises they do get easier. This is a real challenge for underdeveloped triceps but it is impossible to not get results from this exercise if you do it correctly. Start by locating a secure and sturdy bench or chair. Sit on the very edge of the bench’s seat while your palms grip the edge. The backs of your hands should be facing the same direction as your body. With your feet spread shoulder’s width apart, slowly slide your bottom off the chair and lower it towards the ground. Lower yourself as far towards the ground as far as you feel comfortable. Hole the position for a few seconds and then push yourself back up using your triceps. As you practice you will become more comfortable with the exercise and will be able to increase your “dip distance” as necessary. Repeat this exercise about ten to twelve times.


Overhead Dumbbell Extensions

The overhead dumbbell extension exercise is an easy but effective way to build up your triceps. For this exercise you will need a single dumbbell. Use whatever weight you feel comfortable with, but bear in mind that this exercise isn’t necessarily centered around the amount of weight you are lifting but rather the number of repetitions you can accomplish. Start by raising your arms above your head, securely gripping the dumbbell with both hands. Very slowly lower the weight downward, as if someone has attached a string to the weight and is pulling it towards the ground. Go as far as you can, then just as slowly raise the weight up again until your arms are fully extended above your head. When starting out it is probably a good idea to do this exercise in a sitting position. Repeat this exercise about twenty times.

Dumbbell Kickbacks

Dumbbell kickbacks, much like the overhead dumbbell extensions, concentrate more on repetitions rather than the amount of weight you use—although you don’t want to make it too easy on yourself! For this exercise you will need a sturdy surface such as a bench and a dumbbell. Start by getting your body into position. Place your left knee and left hand on the bench. This will help you steady yourself during the exercise. Take the dumbbell in your left hand and bend your arm at the elbow (about a 90 degree angle against your side should do). Slowly extend your arm until it is straightened behind you. You should feel yourself using your triceps to accomplish this, as this exercise specifically targets the triceps. The amount of repetitions you perform depends on how much weight you are lifting, but twelve reps is a good number to shoot for.

As a beginner to triceps training it is a good idea to space out your workouts in order to give your muscles time to repair themselves. Start out with three workouts a week if you can. If you feel like the exercises are becoming too easy then you can always move up to bigger weights or throw in an extra workout sometime during the week.