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Tricep exercises at home
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Tricep exercises at home

  • 6:40 AM

The beauty of women’s hands is no less important than toned breasts and elastic buttocks! We tell you how to pump up the triceps doing at home.

So that the hands do not sag and flabby to the touch, it is necessary to perform a set of home triceps exercises for women at home or in the gym. Specially selected exercises will help to model the desired relief, tighten the skin and reduce the number of loose areas in the soft zone of the hands.

Triceps Muscles: A Brief Anatomy Class

The triceps of the arm consists of three muscle heads: the lateral (outer) starts from the back of the shoulder bone and extends to the elbow joint. The long (inner) head of the triceps muscle attaches just below the shoulder at the base of the shoulder blade and extends to the elbow joint. And the short head (in the middle) is located between the other two, departs from the humerus, but is attached much higher than the rest.

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So, training the triceps, giving the muscle a sporty shape and tone, should include exercises that involve all three heads: presses, extensions, exercises with dumbbells.

Triceps exercises at home: we train the chest and arms

During home workouts, not only do the arms swing for the triceps, but the chest is also tightened, which is why it is so important to perform exercises with the same intensity on both arms to avoid the appearance of asymmetry.

Tricep push-ups

How to build triceps at home? Start with push-ups. The focus is on the inner triceps muscle, push-ups from the floor help transform the backs of the hands.

  1. Get on all fours.
  2. Put your hands on the floor and place them so that the width between the palms is equal to the width of the shoulders.
  3. Straighten your legs and back into a single line.
  4. Go down, bending your arms at the elbows, do not change the position of the body.
  5. Return to the starting position.
  6. Perform the exercise in 4 sets of 15 repetitions.

Push-ups from the bench (couch or any surface)

Another option on how to pump up triceps at home for a woman is to get rid of the bench.

  1. These are reverse push-ups for the triceps only from an elevated surface.
  2. Bend your arms at the elbows and rest them on the bench or the edge of the sofa,
  3. Place your straight legs at the same level on another bench or platform.
  4. Do push-ups while sitting with your back to the bench.
  5. Perform the exercise in 4 sets of 15 repetitions.

Triceps exercise with dumbbells: press up

This exercise for triceps is the answer to the question of how to build biceps and triceps at home at the same time. It effectively works on the long head of the triceps muscle. Start training with minimum weight, dumbbells of 2 kg each are the best solution for home workouts.

  1. Sit on a bench and take dumbbells.
  2. Squeeze your arms with dumbbells up.
  3. Bend your raised arms at the culmination of the triceps stretch.
  4. Do 4 to 5 sets of 8 to 10 reps.

Extension of arms with dumbbells

Triceps inner head relief and separation exercise. Consider how to pump up the triceps with dumbbells at home.

  1. Take a dumbbell in 1 hand and sit on a chair or bench.
  2. Bend the arm with the dumbbell until the triceps are fully stretched.
  3. Do not dwell on the low point, immediately straighten your arm.
  4. Do 4 to 5 sets of 10 repetitions.

Leaning on the arms

An effective exercise for the outer head of the triceps muscle for those who want to know how to build triceps at home.

  1. Take a dumbbell in one hand, bend at the waist.
  2. Bend your leg at the knee and place it on a bench or chair.
  3. Rest your hand on the same side on the surface of the bench/chair.
  4. Bend the arm with the dumbbell at the elbow so that the shoulder part is parallel to the floor.
  5. Extend your arm with a dumbbell without changing position.
  6. Do 5 sets of 10 repetitions.

Barbell Extension

No matter how much a girl wants to pump up her triceps at home and make her muscles lean, it can be difficult to achieve a result. This exercise for “roasting” the triceps will help you achieve pronounced relief.

  1. Lie on a bench, raise your hand with a dumbbell up.
  2. Lower the dumbbell by bending your elbows so that the shoulder portion remains upright.
  3. Lower your hand to your chest.
  4. At the bottom, the dumbbell should touch the bench.
  5. Do 4 sets of 12 to 15 reps.

How to download triceps at home: training rules for women

Perform triceps exercises 2 times a week. Good days to train are Monday and Friday as there is a proper time gap between them for muscle recovery. The visible result will start to appear after a month of regular training, it’s all about genetics and body fat, which is purely individual. To get the best result, triceps exercises at home should be done for at least three months.

Complex for beginners (without overweight)

  • Monday: push-ups from the floor and extension with dumbbells.
  • Friday: push-ups from the floor. From the third week of training, replace this exercise with push-ups from the bench.

Complex for beginners (overweight)

  • Monday: push-ups from the bench, extension on the slope.
  • Friday: Push-ups from the floor, seated triceps extension.

A complex for those who have advanced in training

  • Monday: Bench extensions and bends.
  • Friday: Bench push-ups, dumbbell extensions and push-ups.

How to pump up triceps at home: features of exercises

  • Triceps training must necessarily begin with a warm-up: insufficiently warmed up muscles are easy to injure. During the warm-up, attention should be paid not only to the triceps, but also to other muscles.
  • When asked how to pump up triceps at home for a man, trainers often recommend doing it no more than once a week. This is because muscles need time to recover in order to grow. Girls usually do not need rapid growth of muscle mass, and this is impossible without taking special medications, so you can safely do this twice a week.
  • If the dumbbells are not at hand, they can be replaced by plastic bottles of water or sand.
  • Try to use different combinations of exercises, avoiding monotonous workouts. It is more pleasant and more efficient.
  • For the first classes, do not choose too heavy dumbbells. The optimal weight is one that you can lift 10 times without any problems. Increase load over time.
  • How to quickly pump up triceps at home? First, focus on the core exercises, then work the muscles in isolation.

Personal Trainer Susie Quinn: “Tricep exercises increase shoulder stability, and having strong triceps will help you improve your performance and endurance in everyday tasks, from the simplest to the most complex. Finally, trained triceps mean beautiful well-defined arms!”

Photo: Shutterstock

Source: The Voice Mag

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