Who does not want a big arm? Almost every fitness enthusiast dreams of having a set of big arms that complement the body. However, a question may arise: “Can you build big arms if you do not have access to a gym?” or “Can you build big arms at home?”
The answer is yes. Whenever people think of having big arms, they think about having big sets of biceps that will pop out from the sleeves, but in reality, if you want to have a big muscular arm, then you need to prioritize growing the triceps more. The triceps are the largest muscle of the arm; almost two-thirds of our arm is triceps.
It is not that we are discrediting the biceps, but when it comes to showcasing the arm as an overall package, the triceps play a more vital role than the biceps.
The word “Triceps” indicates that it is a combination of three muscle heads. The 3 heads of the triceps are:
- Lateral Head
- Medial Head
- Long Head
When training the chest your triceps play a supporting role. However, to grow them optimally, you need to provide some separate training.
There are many effective triceps exercises. Even when training at home, you can perform many effective triceps exercises by using a pair of dumbbells, resistance bands, or even your body weight.
Contents
The best triceps exercises you can perform at home
We picked the exercises based on their effectiveness and our personal preferences. You can exactly incorporate these exercises into your routine or tweak them to your liking.
Diamond Pushups
If pushups build your chest, then why include pushups for growing triceps?
Many beginners ask this question. The answer is yes; pushups help you develop your chest muscles, but diamond pushups are not the same as regular pushups.
By changing the hand position, you can put more tension on your triceps than your chest. Diamond pushups do precisely that. This exercise is easy to perform and does not require any equipment, so it can be performed anywhere.
How to perform:
- Position yourself in the plank position.
- Form a triangular or diamond shape with your fingers (Both arms should be that close that the thumbs of each hand can touch each other)
- Embrace the core and keep a straight back. Do not bend your back.
- Your body weight should be held by your arm strength (Triceps)
- Slowly lower your body until it almost reaches parallel to the floor.
- Push back up by using the strength of your triceps.
Easy
3 Sets x 12 to 15 Reps
No additional equipment is required
Bench Dips
Bench dips are a great alternative to regular dips. You do not need any equipment to perform them. Any stable bench or wall is good enough.
Regular dips can be a bit hard for a beginner to perform as you need to control your body weight without much stability, which is hard for most beginners. Bench dips provide stability, and they are easy to perform compared to regular dips.
How to perform:
- Find a stable, flat surface that is at least 2 to 3 feet higher than the ground, like a flat table, chairs, or any platform.
- Sit at the edge of the flat surface and place each hand on the side of the hips. Your hand will be fixed in that position.
- Extend your legs in front of the body.
- Move your glutes forward so your body weight gets shifted over your hands.
- Keep your back straight.
- Slowly go down until you reach a 75 to 90-degree angle.
- Use the force of your triceps to push your body up.
Easy
3 Sets x 15 Reps
No additional equipment is required
Dumbbell Overhead Extension
Overhead extensions are an excellent exercise for developing the triceps. They train the triceps in an extended position. The learning curve of this exercise is significantly low, so most beginners can perform it with the correct form within a short period of time.
This exercise can be performed one hand at a time or using both hands at a time. We suggest performing it with one hand at a time, as it will help you achieve the full range of motion and increase the muscle connection.
How to perform:
- Grab a moderate-weight dumbbell.
- Perform it seated for more stability.
- Put your arm over your head.
- Your shoulder should be in that fixed position throughout the movement.
- Keep a slight bend in your arm.
- Slowly lower the weight down toward the back of your head.
- Push the weight back up using the strength of your arm.
Moderate
4 Sets x 10 to 12 Reps
Dumbbells
Dumbbell Triceps Kickbacks
Triceps kickbacks train the triceps from a unique angle. It greatly emphasizes the long head of the triceps.
Triceps kickbacks can be tricky to perform, and most beginners make the mistake of not leaning enough, which results in training their biceps rather than their triceps.
To correct the form, our pro tip is to grab onto the wall or any object to keep the body stable and do one hand at a time so the chance of using momentum can be reduced. Always use lighter-weight dumbbells for performing the triceps kickbacks.
How to perform:
- Grab a lightweight dumbbell
- Hold onto something and lean at least 75 to 90 degrees.
- Tuck your shoulder on the side of your waist. Your shoulders should be in line with your waist.
- Push the dumbbell back until your arms fully straighten (180 degrees).
- Slowly descend the weight down until your arm reaches 90 degrees.
Hard
4 Sets x 8 to 12 Reps
Dumbbells
Dumbbell Skull Crushers
The exercise is called skull crushers because the weight is descended towards our skull.
It is a very good exercise that trains your triceps in a flexed position. It trains your triceps at an angle where you can fully extend and contract the triceps muscle in the flexed position.
Usually, it is mainly performed using barbells in the gym. However, performing it with dumbbells is equally, if not more effective.
How to perform:
- Lie down on the bench.
- Hold the dumbbells over your head in the lying position.
- Slightly bend your arms towards your head so you get the most tension on the triceps.
- Keep the elbow fixed.
- Slightly arch your back for more stability.
- Descend the weight towards your head.
- Slowly return your arms to the starting position.
Hard
4 Sets x 8 to 12 Reps
Dumbbells