7 Best Tricep Workouts At Home For Strong & Toned Arms 2025

When the volume is this high, you don’t need to train to failure, although you can do the final set of each exercise if you wish. I recommend resting 2 minutes between sets of presses and 1 minute between sets of extensions and pushdowns. Finally, band pushdowns will improve your lockout strength because they become more challenging as the rep goes on. They’re also a great, elbow-sparing exercise for getting a pump.

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While it’s the strongest elbow extensor, it’s only engaged when resistance is present. The medial tricep head originates from the back of the humerus (upper arm bone). Due to its position, any exercise that moves the elbow from a fully flexed to an extended position will properly engage it. The following dumbbell workouts for the triceps provide an accessible and effective stimulus to isolate and strengthen your triceps. You can perform them as listed or in the order of your preference. Come into the same position as the tricep kickbacks above and repeat the same motion except with one arm at a time.

They consist of three heads — the long, medial, and lateral heads. The close-grip bench press is a powerful movement for developing both tricep size and pressing strength with a barbell. By narrowing your grip, you shift more of the work from your chest to your triceps. Our list of triceps workouts can be performed with an ARENA or with a set of dumbbells.

Before joining Men’s Health, he served as a sports columnist and tech columnist for the New York Daily News.

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To perform standing overhead tricep extensions correctly, make sure your pelvis stays tucked and your spine stays neutral.

Essentially, you want to grab one end of the towel with each hand and then put the towel behind your head.
Using tricep workouts at home is a productive action for maintaining health and functionality in the triceps brachii.

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Whether you are training at home or at a park with no equipment, it should not stop you from being able to train your triceps hard.

The triceps cable kickback is a variation of the triceps kickback done with dumbbells.

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“But follow the general rule of thumb that the lighter the weight [you use], the higher the reps. Our bodies would cave if we were doing high weights and high reps,” she says. Hold the other end in left hand, with hand behind your head. Resistance bands are used in place of the high cable pulley you’d use at the gym. Press the weight toward the ceiling until your arms are fully extended.

Best Tricep Workouts At Home For Strong & Toned Arms 2025

Bend the knees slightly and hinge forward at the waist slightly. Dangle your arms down and then reach the right arm straight up in front of you until it is aligned with your right ear. Then, reach the left arm back behind you, engaging the left tricep.

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The triceps brachii muscle group’s concentric motion extends the elbow joint. It also stabilizes this joint by preventing it from overextension. The tricep muscle’s eccentric motion pulls the forearm towards the upper arm. Most people who are curious about strengthening, toning or increasing the size of their arms generally focus on their biceps and shoulders, and the triceps often go overlooked. The triceps cable kickback is a variation of the triceps kickback done with dumbbells.

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Bodyweight triceps exercises can be as effective and as difficult if you complete them with correct form and a strong intensity. The medial head is quite small in comparison to the other two and attaches to the elbow and intermuscular septum. Bodyweight exercises can hit this head, but it needs the forearms involved in the exercise as well. Triceps exercises like the sphinx push-up and dips are effective for this purpose. The long head is the biggest triceps muscle and connects from your elbow all the way to your scapula. Most triceps exercises will hit this part of the muscle because it is so long and important.

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Dumbbell Standing Overhead Tricep Extension

For optimal muscle-building, focus on HIIT cardio workouts a few times a week. Lying on your back with your knees bent, hold one dumbbell in each hand. Bend your elbows by your sides, then press the weights up over your chest with your palms facing each other.

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Bent-Over Row (Barbell or Dumbbell)

One of madmuscles scam the most common mistakes Kasen sees with triceps exercises is rounded posture. To fix it, pull your shoulders back and down and check that they stay there through all the reps. That ensures you’re targeting the triceps from start to finish. Facing the anchor point and holding one end of the resistance band in each hand, tuck elbows in close to torso.

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People who have heavier resistance bands should anchor it to the door. Since I don’t want to make this article only about push-ups, check out these 13 push-up variations to train your triceps. Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching.

The compound exercises help your triceps and related muscles get stronger overall. Also known as lying tricep extensions, skull crushers are challenging tricep exercises that can be paired with other tricep exercises to target all three muscles. Starting in a plank position, pull your naval in toward your spine and make sure your shoulders are over your wrists.

Keeping spine, neck, and head straight, bend at your waist. Yes, we did madmuscles app review this one with dumbbells, but resistance bands increase the difficulty as you reach the apex of the kickback. Place your hands on the bench, with thumbs next to hips and fingers pointing toward the floor. Extend legs straight in front of you and move your glutes in front of the bench so your body weight rests on your hands.

These improvements can benefit individuals in terms of functionality for everyday activities and sports. Grab a set of dumbbells or a barbell and start adding these 17 free weight exercises to your workouts today. Free weights are the most versatile and effective way to build strength, muscle, and athletic performance. By combining compound lifts (squats, presses, deadlifts) with accessory and core moves (carries, twists, bridges), you’ll develop a balanced, powerful physique. Whether you’re at the gym, at home, or traveling, these exercises will help you get stronger, fitter, and more functional. Smoke your shoulders and blast your biceps and triceps with this simple and effective 20-minute upper-body workout.