At Home Tricep Workouts & Exercises To Build Muscle

Developed triceps can significantly improve your physique’s aesthetics by adding size and thickness to your upper arms. Besides the cosmetic benefits, strong triceps can help build explosive upper body strength and improve overall functionality.

Most lifters who train at a commercial gym usually rely on dumbbells, barbells, and cable machines to train their triceps. The dumbbell kickbacks, barbell skullcrushers, and cable press downs are the most popular triceps exercises.

This might upset people who exercise at home and don’t have elaborate garage gym setups. However, let me assure you, you don’t need expensive training equipment to build horseshoe triceps. You can carve a chiseled posterior upper arm with nothing but your body weight in the comfort of your home.

Contrary to what most people think, bodyweight exercises are not only for beginners. They can be programmed to fit the training regimen of advanced exercisers. This article has exercises for everyone. Advanced trainers can make the at home triceps workouts more challenging by increasing the number of sets and reps, whereas beginners can scale them by reducing the training volume.

In this article, I take you over the 18 best triceps exercises you can do at home to tone your upper arms. I’ve also included a low-volume workout for beginners and a high-intensity and volume workout for experienced exercisers.

Remember, you must prioritize your training form while performing bodyweight exercises to get the best bang for your buck. Follow a full range of motion and squeeze your target muscles at the isometric contraction point at the top and bottom.

Triceps Anatomy

The triceps brachii, or the triceps as it is popularly known, is a three-headed muscle on the back of the upper arm. A developed triceps brachii muscle resembles a lopsided horseshoe and spans almost the entire length of the humerus. While the biceps help with elbow flexion, elbow extension is the triceps’ primary function.

Each exercise trains the three triceps heads uniquely. Here are the three triceps heads and the exercises to target them:

1. Lateral Head: It is present on the outside of the upper arms and is the strongest head of the three triceps heads. Exercises that involve an overhand grip with your elbows close to your sides, like the dips and push-ups, work the lateral head the best.
2. Long Head: The long head is on the inner side of the arm. It attaches to the scapula, preventing any humerus displacement. Overhead exercises like bodyweight triceps extension work the long head.
3. Medial Head: The medial head is mostly hidden behind the long head. Exercises involving a reverse grip and overhead movements train the medial triceps head. Perform the bodyweight triceps extensions with a supinated grip to bias the medial head.

Best 18 Triceps Exercises For Your At Home Tricep Workouts

Add the following bodyweight exercises to your training regimen to make your triceps look like a horse kicked you in the back of your arms:

Diamond Push-Up

The diamond push-up is an excellent exercise to train the triceps. Since this exercise involves a narrow hand placement, it will lead to greater core stabilizer stimulation than the conventional push-up and improve your balance.

Steps:

1. Get on all fours on the floor. Your hands should be under your shoulders and your knees under your hips.
2. Place your hands together so your index fingers and thumbs are in contact. Your hands should form a diamond shape in this position.
3. Extend your legs behind you. Your body should be in a straight line at the starting position.
4. Lower your body to the floor by bending your elbows. Keep your elbows tight to your torso to bias your triceps.
5. Your chest should touch your hands at the bottom position.
6. Explode back to the starting position.
7. Squeeze your triceps at the static contraction point at the top.
8. Repeat for recommended reps.

Check out our complete diamond push-up guide.

Pike Push-Up

This is an advanced push-up variation that focuses on your triceps and shoulders. You’ll require decent core strength to hold the position.

Steps:

1. Start in a high plank position. Your arms should be straight, with your hands under your shoulders and your legs extended behind you.
2. Get into the downward dog position by driving your hands into the floor and hips toward the ceiling. Keep your knees slightly bent. Your body should resemble an inverted “V” in this position.
3. Lower your head to the floor between your hands by flexing your elbows.
4. Keep your elbows close to your sides during eccentrics.
5. Explode back to the starting position. Contract your triceps at the top.
6. Repeat for reps.

Hindu Push-Up

If you want a push-up variation that trains your entire body, you’ll love the Hindu push-up used by Indian wrestlers. Besides helping you build triceps strength and muscle mass, it will improve your posterior chain mobility.

Steps:

1. Start in a high plank position and transition to a downward dog position.
2. Lower your face toward the floor by lowering your elbows to the floor in line with your forearms.
3. Lower your hips toward the floor. When your chin is a few inches off the floor, drive your head toward the wall in front of you.
4. Extend your elbows to lift your chest. Your hips should be grounded, and your chest should be proud in this position. Contract your triceps.
5. Repeat for recommended reps.

Sphinx Push-Up

You will feel this exercise in your triceps and your abs. Focus on contracting the triceps in the shortened position during sphinx push-ups to maximize target muscle stimulation.

Steps:

1. Get on all yours.
2. Place your hands just over your head level at shoulder width. Extend your legs behind you. Your body should be in a straight line at this position.
3. Brace your core and lower your elbows to the floor. Your elbows and hands should be in a straight line at the bottom of the range of motion.
4. Return to the starting position by extending your elbows.
5. Squeeze your triceps at the static contraction point at the top.
6. Repeat for recommended reps.

Every push-up variation works your triceps to some degree. Since I don’t want to make this article only about push-ups, check out these 13 push-up variations to train your triceps. Keep your elbows tight to your torso to bias your triceps.

Triceps Circles

Triceps circles work your triceps through its full range of motion in the extended position, leading to optimal muscle fiber engagement. Use a slow rep cadence on this exercise to ensure your triceps are moving your body weight.

Steps:

1. Get into a tabletop position. Your hands should be under your shoulders and your knees under your hips.
2. Slowly lower your elbows to the floor in line with your palms.
3. From this position, drive your hips forward so your arms are at 90 degrees.
4. Extend your elbows while focusing on contracting your triceps.
5. Return to the starting position.
6. Repeat for recommended reps.

Dips

Dips are a versatile triceps exercise. Since this is an at home tricep workout, you can perform dips on a sturdy chair. Place the chair against a wall to ensure it doesn’t slide back during your set. Advanced exercisers can perform this movement on parallel bars for greater triceps engagement.

Steps:

1. Place the back of a chair against a wall.
2. Position your palms shoulder-width apart on the chair and drape your fingers over the edge.
3. Keep your hips as close to the chair as possible and maintain an upright torso throughout the exercise.
4. Position your feet hip-width apart on the floor while maintaining a slight knee bend.
5. Brace your core and lower your hips to the floor by bending your elbows. Your upper arms should be parallel to the floor at the bottom of the range of motion.
6. Explode back to the starting position. Contract your triceps in the shortened position.
7. Repeat for recommended reps.

Check out our complete triceps dips guide.

Up & Down Plank

The up-and-down plank is an upper body exercise that will work your triceps, biceps, shoulders, chest, back, and abs. Follow a slow rep cadence and contract your triceps throughout the range of motion to bias your horseshoe muscles.

Steps:

1. Start in the high plank position. Extend your arms so your hands are placed under your shoulders.
2. Extend your legs behind you so your body is in a straight line.
3. Lift your right hand off the floor and plant your right elbow under your right shoulder. Position your hand on the floor in front of you.
4. Repeat on your left side. Your forearms should be parallel. This is called a low plank position.
5. Reverse the movement to return to the starting position.
6. Alternate between sides for the recommended reps.

Plank Rotation

The high plank position is excellent for keeping constant tension on your triceps. Adding movement to this position can increase your tricep engagement four-fold, which is precisely what the plank rotations do.

Steps:

1. Start in a high plank position with your feet placed close to each other. Your elbows should be locked out, and your shoulders should be square.
2. Brace your core, lift your left hand off the floor, and rotate your torso so your shoulders and hips are stacked while raising your left arm toward the ceiling.
3. Look at your hand at the top of the range of motion.
4. Slowly return to the starting position.
5. Repeat on your right side.
6. Alternate between sides for the recommended reps.

Plank with Resistance

There are several ways of doing resisted planks. However, we will go with a resistance band for the sake of this example. For this exercise, you will need two sofas or any other sturdy objects you can place together.

Steps:

1. Place two sofas close to each other while leaving enough space for you to plank between them.
2. Anchor one end of the resistance band under one sofa and the other under the second sofa. The band should be taut.
3. Lie on your stomach on the ground so the band is over your upper back.
4. Extend your elbows to get into a high plank position.
5. Brace your core and hold the position for as long as possible while contracting your triceps.

Bodyweight Triceps Extension

You will need an elevated surface, like a waist-high table, for this exercise. Avoid using a glass table. Place a sturdy wooden table against a wall so it doesn’t slide during your set.

Steps:

1. Take an incline push-up position on the table with your palms placed against the edge of the table and your finger draped over the top.
2. Walk back so your body is at 45 degrees. Your heels should be off the floor, and you must balance yourself on the balls of your feet.
3. Lower your head under the bar while keeping your body in a straight line by flexing your elbows.
4. Once your elbows are fully bent, pull your neck under the bar for optimal triceps stimulation.
5. Reverse the movement to return to the starting position.

TRX Triceps Extension

If you are serious about transforming your physique at home, there are two pieces of equipment that you must absolutely own. The first is a resistance band, and the other is a TRX trainer. Both tools are incredibly versatile and won’t burn a hole in your pocket. Getting bands of different resistance can help you get the most out of your exercises.

The TRX triceps extension is a bodyweight triceps extension variation, but the unstable TRX trainers put significantly more demand on the back of your upper arms.

Steps:

1. Anchor the TRX trainer to a door.
2. Stand in front of the door with a shoulder-wide stance.
3. Grab the handles with an overhand grip.
4. Extend your arms to parallel the floor, and lean forward slightly. The TRX trainer should be taut at this position.
5. Raise your heels off the ground and transfer the weight to your arms. This will be your starting position.
6. Keeping your hands pinned, bend your elbows to bring your head between the handles.
7. Explode back to the starting position.
8. Keep your triceps contracted throughout the range of motion.

Resistance Band Kickback

You will need a loop resistance band for this exercise. Stand at an appropriate distance from the door so that you can lock out your elbow at the top.

Steps:

1. Anchor one end of the resistance bar to a door at waist level.
2. Grab the other end in your right hand using a neutral grip.
3. Step back, take a staggered stance, and bend over so your torso is at 45 degrees.
4. Extend your elbow so your arm is in a straight line.
5. Pause and contract your tricep at the top.
6. Slowly return to the starting position.

Resistance Band Overhead Extension

You could anchor the band under your feet or to a door for this exercise. People who have heavier resistance bands should anchor it to the door.

Steps:

1. Anchor the resistance band to a door at waist level.
2. Grab the other end with a neutral grip with both hands.
3. Turn around and bring your elbows overhead so your upper arms are next to your ears.
4. Keeping your elbows pinned, extend your arms.
5. Pause and squeeze your triceps in the shortened position.

Resistance Band Pushdown

I recommend using an underhand grip for this exercise for better lateral and medial head engagement.

Steps:

1. Anchor one end of the resistance bar to the top of a door.
2. Stand facing the door and grab the other end with both hands using a supinated grip.
3. Keeping your elbows pinned to your sides, extend your arms.
4. Pause and contract your triceps at the bottom.

Triceps Isometric Contraction

This is one of the most underrated exercises for triceps development. Charles Atlas built a commendable physique in the 1920s with nothing but isometric training. You must try it too.

There are several ways of doing this, but I recommend holding the side triceps bodybuilding pose. It will help you establish a better mind-muscle connection, which will carry over to your workouts.

Turn to your right side, and hold your right arm against your right side. Bring your left arm behind your body and grab your right hand. Extend your right elbow and flex your tricep as hard as possible for 20 seconds.

Check Out: 8 Bodybuilding Poses Every Bodybuilder Should Know

Half Push-Up Plank (Chaturanga Dandasana)

After holding the isometric triceps contraction in the shortened position in the previous exercise, you’ll now hold the contraction in the lengthened position. This yoga pose involves holding the push-up position at the bottom of the range of motion.

Steps:

1. Get into a high plank position with your hands slightly wider than shoulder-width apart.
2. Your body should be in a straight line throughout the exercise.
3. Lower your chest to the floor by bending your elbows. Keep your elbows tight to your sides.
4. Pause when your upper arms are parallel to the floor.
5. Contract your triceps and hold this position for as long as possible.
6. Repeat for recommended sets.

L-Sit

We are entering the high-skill gymnastics territory with this exercise. I recommend using parallettes for this exercise. More experienced exercisers can perform this exercise on the ground.

Steps:

1. Sit on the floor with your legs extended in front of you.
2. Set up the parallettes under your shoulders on both sides.
3. Lift your hips off the floor by extending your elbows and pulling your shoulder blades back and down.
4. While keeping your elbows locked out, bend forward slightly so your hips are behind your palms. Engage your lats.
5. Brace your core and lift your legs off the floor. Your legs should be in a straight line and parallel to the floor.
6. Contract your triceps.
7. Hold the position for as long as possible.

Check out our complete L-sit guide.

Handstand Push-Up

Beginners could do a wall-supported headstand until they have a handstand. A handstand can take two to four weeks of practice before you can do it correctly.

Steps:

1. Stand facing a wall with a staggered stance. Your dominant leg should be in front.
2. Bend over and place your hands 10 inches from the wall. Spread your fingers and curl them slightly.
3. Push your shoulders down, lock out your elbows, and contract your abs.
4. Look at the floor between your hands.
5. In one sweeping motion, lift your rear leg off the floor and drive it toward the wall explosively. Jump your forward leg and extend it to parallel your leading leg.
6. Your back should be slightly arched when your heels hit the wall. Your bum should be a couple of inches away from the wall.
7. Slowly lower your head to the floor by bending your elbows.
8. Explode back to the starting position.
9. Repeat for recommended reps.

Check out our complete handstand push-up guide.

Two Best At Home Tricep Workouts

Now that you know the 18 best bodyweight triceps exercises, it’s time to program them into workouts. Below are two workouts; the first is designed for beginners, whereas the second is for advanced exercisers. You could also alternate between them during the week to switch up your training intensity and volume.

Both workouts include exercises to train all three triceps heads, ensuring overall development. Without further ado, here are the two best at home tricep workouts:

Beginner At Home Triceps Workout

The beginner bodyweight triceps workout includes six exercises. Perform each exercise close to failure. You are allowed a minute’s rest between sets and exercises.

Exercises	Sets	Reps	Rest
Diamond Push-Up	3	12-20	60 seconds
Dips	3	12-20	60 seconds
Triceps Circles	3	12-20	60 seconds
Underhand Bodyweight Triceps Extension	3	12-20	60 seconds
Resistance Band Pushdown	3	12-20	60 seconds
Half Push-Up Plank (Chaturanga Dandasana)	3	20 seconds	60 seconds

Advanced At Home Triceps Workout

The advanced bodyweight workout involves supersets to annihilate your triceps. Use a picture-perfect form to get the most out of each exercise. Limit your rest to 60 seconds between sets to maintain a high training intensity.

• Superset
  • Hindu Push-Up: 3 x 12-20
  • Resistance Band Overhead Extension: 3 x 12-20
• Superset
  • Up & Down Plank with Resistance Band: 3 x 12-20
  • TRX Triceps Extension: 3 x 12-20
• Superset
  • Dips: 3 x 12-20
  • L-Sit: 3 x 2-10 seconds
• Handstand Push-Up: 3 x 5-10
• Triceps Isometric Contraction: 3 x 30 seconds

Benefits of At Home Tricep Workouts

Here are the advantages of the at home tricep workouts:

Build Muscle and Strength

In contrast to popular opinion, bodyweight exercises can help you build muscle mass and strength. You must, however, ensure you are progressively overloading your muscles by utilizing advanced training principles to increase your training intensity and volume. Increasing your training frequency can also ensure consistent growth.

Versatile

Bodyweight exercises are incredibly versatile and can be used by beginners and advanced trainers alike. Additionally, since these exercises require no or minimal training equipment, they can be done anywhere. Bodyweight workouts leave you no excuses to skip a training session.

Low Risk of Injury

You might have heard of people injuring themselves while lifting dumbbells or barbells, but when was the last time you heard of someone getting injured while doing bodyweight exercises? The small learning curve of the bodyweight exercises makes them beginner-friendly.

Saves Time

Since bodyweight exercises don’t require changing weights on a barbell after every set, you can cycle through the sets flawlessly. At home tricep workouts will take significantly less time to complete than resistance training triceps workouts.

FAQ’s

What is the best set and rep range for at home tricep workouts?

Three to five sets of eight to 12 reps is the best training volume to promote hypertrophy. Since most experienced lifters can do this number of reps on bodyweight exercises without breaking a sweat, you should target 12-20 reps per set. (1)

Do I need to warm up my triceps before a bodyweight workout?

Many exercisers overlook loosening up before a bodyweight workout. However, this increases muscle, joint, and tendon sprain risk. You should spend 5-10 minutes doing static and dynamic stretches before a bodyweight training session to get your blood flowing.

How often should I train my triceps at home?

It will depend on your experience level and training volume and intensity. Since the triceps are a small muscle group, they require less time to recover than bigger muscles like the back and legs. You could train your triceps at least twice a week. However, you must give your tris at least 48 hours to recover between the workouts.

Wrapping Up

Building jacked triceps requires dedication, commitment, and consistency. Irrespective of what popular gym dogma might have you believe, your body weight is all you need to develop horseshoe triceps.

The two at home tricep workouts and 18 exercises listed in this article will help you build sleeve-ripping arms. Do the two workouts every week for 12 weeks, and the results will speak for themselves. Best of luck!

References

1. Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.

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