At-Home Tricep Workout for Bigger Arms
One of the most common questions I get from women is how to tone their triceps. To put it simply, the triceps are located on the backside of the biceps and are the counter muscles to the biceps.
This area can become weak and experience muscle loss due to lack of use, causing it to appear saggy or flabby. Even men can have this problem, so what’s a good tricep workout?
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Killer Tricep Workout
As I’ve discussed before you cannot spot-train weight loss, but you can spot-train muscle growth through strength training at home or at the gym. If you want to reduce the flab on your triceps, lose weight throughout the body and spot-train the triceps. I’ve developed this at-home tricep workout for you that can be done at any time with little equipment…thus it is sustainable!
For the band exercises, we used an accessory that allows you to use a door to increase the number of exercises you can do (this came with the band). Below you will see a picture of the accessory and how it looks in the door!
Two-handed overhead extension:
if you have a heavy enough weight you can perform this exercise. For this exercise, I like to use a stability ball to work on core stabilization (I think I need to add air to my stability ball, looks like it’s going to pop it…anyway). Remember to keep your elbows locked in by your head to be effective as possible. We don’t want wide, wild elbows.
One-handed overhead extension: For those of you with lighter weights you can do this exercise to get the same effects as the two-handed extension while really concentrating on one arm at a time.
Bent-over band kickback:
This exercise is the old-school way of working the triceps with the twist of using a resistance band! This can be done at any door in your house! Try to keep your bicep/upper arms parallel with the ground. Keep the upper arms stationary and extend the band back with the elbow acting as the fulcrum! Extend all the way back and really contract the tricep! Make sure to do both arms!
One armband extension:
This exercise is amazing! It can be done anywhere that you have a door and a little space. Keep your torso upright and try to keep your upper arms stationary with your elbow acting as a fulcrum. This allows you to really concentrate on one arm at a time and allows you to use a greater resistance (using both sides of the band).
Two-arm band extension:
Just like the previous exercise, but this allows you to hit both arms at once. You can change up the grips to hit different parts of the muscle (try a reverse grip).
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Other options are close grip pushups and dips! To create a sustainable at-home workout for your triceps, pick 3-4 of these exercises and perform each for 3 sets of 8-10 repetitions. Or you can pick a couple of these exercises and perform the 4-Minute RampUp to really work the triceps!
By doing this tricep workout at home you have no excuse to skip it!
These super easy tricep workouts will allow you to really focus and spot-train your triceps. Your nutrition regime will take care of the rest!