The back of the arms is an area many people wish to tighten and you can definitely hit them hard with certain bodyweight exercises! Also triceps are an important for overall strength and development! If you are wanting to improve your bench, push ups, advance to full bodyweight tricep dips with feet off floor etc triceps need to be strengthened!
For this at home tricep workout, all you need is a stable chair and a mat.
This triceps workout at home is 20 minutes in total. It is 10 exercises focusing on the backs on the arms. You will also be hitting your shoulders and core throughout!
Each exercise is performed for 30 seconds with 30 seconds rest before the next exercise. We then repeat to complete 2 full sets!!
FOREARM PUSH UP
TRICEP PUSH UP
COBRA PUSH UP
DIAMOND POSITION GORILLA PUSH UPS
DIPS (hands close)
DIPS (hands at side of chair)
SINGLE ARM PRESS
SINGLE ARM PRESS
TRICEP LYING SINGLE ARM PRESS
TRICEP LYING SINGLE ARM PRESS
Of course push ups can be performed on the knees throughout if needed!
I hope you feel your triceps throughout and really focus on each movement!
This tricep workout at home is a perfect workout to incorporate into your training at least once per week.
Enjoy!!
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Disclaimer:
If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.