If you feel like your triceps could use some work but you don't have
dumbbells at home and you don't go to the gym, don't despair. There are a
number of tricep exercises that you can do at home without weights. In
this article, I will show you how you can tone your arms at home quickly
and easily, equipment free.
tricep exercise
Regular push ups - While push ups are primarily a chest exercise, your
triceps act as supporting, secondary muscles. This means that your
triceps muscles will also be stimulated when you do push ups. Again,
this isn't as focused as targeted tricep exercises but it still works.
You can do a variety of push ups: with your feet elevated, your hands
elevated, and the regular even position. This focuses on different parts
of the chest and also works the triceps slightly differently.
Close grip push up - If you want target your triceps specifically, the
close grip push up is an excellent exercise to perform. It's similar to a
push up with one difference: you simply place your hands, on the floor,
very close together. This places nearly all the effort on your triceps
and removes it from your chest. This can be a hard exercise to perform
so you need to make sure you're doing it correctly. In particular, you
have to ensure that your body is straight and your movement is
symmetrical.
If you find this exercise too hard to perform, do it on your knees instead of on the tips of your toes.
Tricep dips - You don't need dip bars to perform this exercise. A table
or the edge of a sturdy sofa will do. What you need to do is to sit on
the floor with your back to the table or the sofa. Your legs should be
straight on the floor and close together. Place both palms on the edge
of the platform behind you so that your palms are facing away from you.
Raise your butt off the floor so that your body is supported on your
heels and your hands. Your elbows should be bent at a 90 degree angle.
With your triceps, push yourself up until your arms are nearly straight.
Slowly lower yourself down by bending your elbows. Raise yourself
again. Repeat this movement several times for a complete set.
This is how you train your triceps at home with no weights. Do these tricep exercises and see results.