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Tricep Exercise Articles: This weeks feature tricep workout & tricep muscle building articles are located on the tricep articles page. We update our tricep workout articles often so check back for updates. Recommended reading
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Can't get to the gym? Tricep exercises for your home.Don't have enough time or money for a gym membership? You're not alone. Todays fast placed lifestyles and long work hours mean that many people simply do not have the time each day to spend in the gym. We have a solution, tricep exercises for your home and a simple home tricep workout. Using your furniture and some general household items you can easily improvise. We're going to look at 3 home tricep exercises; the tricep dip, close grip push up and tricep extension. These exercises are big tricep muscle builders and should give your triceps an adequate workout at home. Let's look at the tricep exercises... Tricep dip For the tricep dip you need 2 steady and strong surfaces that will hold your bodyweight. 2 tables, 2 chairs or whatever you've got. My bed post and window sill are equal heights and strong so I use them. Use the same technique that you would use for a regular dip. Close grip push up Now this is going to be your main exercise. The close grip push up mimics the close grip bench press. Find a good open space in your house. Start on your hands and knees. Now place your hands about 6-8 inches apart. While keeping your arms straight put your feet out and straighten your body as if it were a wooden board. This position is the start of the movement. Now slowly lower yourself down until you almost touch the floor. Now push back up. Unless you're really strong you'll find the close grip push up quite challenging. But the best thing about this home tricep exercises is that you can add weight easily. All you need is a backpack and some thick books. Or if you prefer use a couple of 3 litre bottles filled with water. This will give you about 14 extra pounds of weight on your back!
Tricep extension We're going to do a lying tricep extension because you get the most muscle growth and stimulation and you can do it easily on the floor. Get the bag you were using with the filled bottles of water or books and use it as a weight for lying tricep extensions. Use the same technique as shown in that link. If you have an object heavier than the bag that you can safely lift use it. Make sure you keep your exercise technique strict with this exercise to get maximum effect on your triceps. The home tricep workout We use the same workout principals in this tricep workout as we use in the gym. You can vary the reps to suit your goals and time frame you have to workout. If you want to build muscle stick to 6-8 reps and if you just want to tone your muscles use 12-15 reps. Stick to 3 sets of each exercise to start with. Start your workout with tricep dips and rotate the tricep exercises each week to mix it up a little and keep your triceps growing. To add a little bit more instensity to the workout you can superset either the pushups and extensions or the dip and extensions. A superset is where you do one exercise directly after the other to train the muacle to complete failure. So do a set of dips, then immediately after get down on the floor and do a set of extensions. You'll find this really hits the triceps hard! And that's it! The tricep workout should take about 20-25 mins! We recommend you do it twice a week for maximum effect. Keep 3 days in between workouts. If you would like to get some hard hittin' tricep workouts for the gym see our tricep workouts section! Stay strong!
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