Triceps Workout At Home


This workout is good as much as biceps workout. It feels very powerful and energetic.home workout is very easy then gym exercises. So we clearly noted that.




            

    You need to perform more than simply bicep workouts if you want an upper body that is sculpted and toned. You should also work on strengthening your triceps if you want to have well-defined arms.  


About two-thirds of your upper arm is made up of the "three-headed" tricep muscle, which also gives your arm's back its attractive horseshoe form. Its primary job as the biceps' antithesis is to extend the arm at the elbow joint.


To exercise your triceps, you don't use tools like dumbbells or resistance bands. In fact, bodyweight exercises are an efficient way to sculpt the muscles on the back of your arms. 


The finest tricep exercises you can do at home to strengthen and tone your arms are listed below.


1

Triceps Dips


Kneel on the ground, place your feet flat, and lean your back on a box or step. Put your hands on the box with your fingers pointing in your direction. Place your hands on the box if it's high, like in the illustration, and then step your heels out to allow you to drop your body comfortably in front of the box without bumping into 




Lift your butt with your arms extended, then lower yourself without sitting down entirely by bending your elbows. It's one rep.


Keep your heels on the ground and your elbows pointing straight back (not out to the sides) behind your body.


Perform triceps dips on parallel bars or a bench if you have shoulder soreness or other shoulder issues.


2

Diamond pushups 


Start in a high plank position, keeping your core and glutes tight and your palms flat with your hands shoulder-width apart, your shoulders directly above your wrists, and your legs extended behind you. 




Walk your hands together, forming a triangle with your thumbs and forefingers. Lower your chest towards the floor by bending your elbows. Pushing your body back up, extend your arms straight. That is one rep. 


Both the standard push-up and the diamond variation work your triceps, but Boyce claims that because your hands are closer together, the diamond variation works them a little more.


3

Plank Up Down


Start in a high plank position, keeping your core and glutes tight and your palms flat on the floor with your hands shoulder-width apart, shoulders stacked over your wrists, and legs extended behind you. 




Your feet should be hip-width apart.  Do the same with your left arm after lowering your right arm until your forearm is on the ground. Now get into the forearm plank posture. 


 As you extend your right arm and follow with your left arm to return to the high plank position, place your right hand back on the floor. It's one rep.  To prevent your hips from swaying while you move, maintain them as still as you can. Try spreading your feet out to see if it helps.


4

Push-Ups


Start in a high plank position, keeping your core and glutes tight and your palms flat on the floor with your hands shoulder-width apart, shoulders stacked over your wrists, and legs extended behind you.  




Lower your body to the ground while bending your elbows. Get down on your knees if necessary.  Straighten your arms by exerting pressure via the palms of your hands. It's one rep.


5

Dumbbell skull-crusher


Lay face-up on the floor with your feet flat and your knees bent. Stretch your arms straight up towards the ceiling at chest level while holding a dumbbell in each hand. This is where everything begin. 




 Lower both weights towards your head by slowly bending your elbows. Do not move your shoulders or upper arms; merely bend your elbows while maintaining your position. Dumbbells should be lowered until they are on either side of your head, with elbows bent inside rather than outward (not fanned out to the sides).  


Returning to the beginning posture, raise your arms. That is one rep.


6

Barbell chest press 


When your arms are completely extended towards the ceiling and you are lying on a bench with a barbell rack, the bar should be stacked at roughly wrist height.




Your body should be in a position where your eyes are immediately beneath the barbell. Put your feet firmly on the floor, pinch your shoulder blades down and back together, and then lift your chest towards the ceiling.


Unrack the bar, holding it in your fully extended arms like in the GIF above, and descend it to your chest while maintaining your shoulder blades down, your back straight, and your lower body tight. 


Your elbows should be bent in this posture, angling your arm away from your body at a 45-degree angle.



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