19 Killer tricep workouts without equipment at home for big arms

Tricep workouts without equipments at home

So you want bigger triceps and arms but you don’t want those heavy weights or any gym equipment to get them?

If that’s the case then you are at the absolutely right place because this post is all about the best triceps workouts without equipment at home or you can say the bodyweight tricep workouts.

With that said, honestly, you will accept this…

Triceps are among those show off muscle you reveal proudly to your friends or foes along with those biceps. But the problem is how can you get your triceps to grow at home without going to the gym?

Can you do this at your home and without even using weights? Of course 100 %.

Moreover, there are guys out there who could spend all day at the gym, and some actually do but everyone is not the same; So you need that guidance about building your arms/triceps straight from the comfort of your home.

After reading this post, all you have to do is lace up your shoes and head outside for a run, bike, or hop in the pool to swim some laps. Even some strengthening exercises, like squats and planks, are easy to work into a routine away from the gym.

You can build impressive triceps without weights, using either your body weight or just household stuff you already have lying around.

So are you ready to discover those killer triceps workouts without equipment at home to build your bigger triceps? Then don’t delay to read below

Best triceps workouts at home without weights

Tricep workouts at home without weights

The following are some of the proven body-weight biceps workouts you can do from the comfort of your home without needing to lift those heavier weights

1. Triceps Box Dip

How to do it?

  1. Start by setting up on the floor such that your knees are bent and your feet are kept flat and you are leaning against a box or stair step.
  2. Now, place your hands onto the box while fingers are pointing towards your body.
  3. Now extend your arms and try lifting your butt with power, then bend your elbows to get your body to lower in such a way that it looks if you are sitting down completely. This will complete one rep.

Muscles targeted:

  • Triceps 
  • Pecs

 

2. Bodyweight Triceps Dip

How to do it?

  • Start by sitting on the ground in such a position that, our feet are right in front of you and your legs and knees bend.
  • Now, put the palms of your hand on the ground just under your shoulder position while your hand fingers are facing you.
  • Now, extend your arms to lift your rear, then without making yourself sit down completely on the ground, just get your hand elbows to bend. This completes one rep of the exercise. 

Muscles targeted:

  • Triceps
  • pecs.

 

3. Push-ups

How to dot it?

  1. Start with a high plank such that your palms are flat, hands kept wider as shoulder, stacked up shoulders just above your wrists, with legs just stretched behind you, and your glutes and core involved physically
  2. Now, in this position, bend your elbows and get them to lower your chest to the ground. You can even drop to your knees if you feel are unable to do with full force.
  3. Finally, using the palms of your hands, push your body up by fully straightening your arms. This completes one rep

Muscles targeted:

  •  core, 
  • pectorals, 
  • deltoids, 
  • Triceps.

4. Incline Push-ups

How to do it?

  1. Start by getting yourself into a high plank position such that your hands are on the box, step or any available bench, with your palms just flat, hands as wider as shoulders and shoulders just stacked directly right up above your wrists.
  2. Now, while you are in this position, extend your legs right behind you, with your both feet kept apart by hip-width. Engage your glutes and core now.
  3. Now, get your body to lower down by bending your elbows to the chest levels.
  4. Finally, using the palms of your hands, push to straighten your arms. This completes one rep.

Muscles targeted:

  • Core, 
  • Deltoids
  • Pectorals
  • Triceps

 

5. Decline Push-ups

How to do it?

  1. Starby by placing your toes either on a bench, box or a step.
  2. Now, get yourself in a high plank position such that your hand’s palms are flat, hands as wider as shoulder, shoulder stacked just above your wrists, and your core and glutes muscles full involved in the work.
  3. Now, bend your elbows, and get your chest to lower down to the ground level.
  4. Finally, using the palms of your hands, push up your body and straighten your arms. This completes one rep.

Muscles targeted:

  • Pectorals
  • Core,
  • Deltoids
  • Triceps

6. Dumbbell Floor Press

How to do it?

  1. Start by holding a dumbbell in each of your hands while you are lying down on the ground.
  2. Now, while holding the dumbbells just overhead, bend your arms to get them to a lower position under control.
  3. Finally, lower down your dumbbells to the ground level, and then press them back up again.

7. The Classic Press-up

How to do it?

  1. Start by with your body weight supported by your toes with your hands under your shoulders and your body kept straight.
  2. Now, in this position, make sure that your core is locked such that a straighter line forms with your head, glutes, and heels completely in line.
  3.  Finally, get your body lowered down such that your chest is just a few inches from the ground and then drive this up powerfully by the full extension of your arms.

8. One-arm Kettlebell floor press

How to do it?

  1. Start by lying down on the floor and holding a kettlebell in one hand, such that your upper arms are being pushed and supported by the ground.
  2. Finally, with the extension of your arms, press up the kettlebell straight up towards the ceiling. This completes one rep.
  3. Now, as the last step, lower the kettlebell with full control and repeat again and again.

9. The Diamond Press-up

How to do it?

  1. Start by getting yourself in a lower position into a standard plank or in a press-ups position.
  2. Now try bringing your hands just close to each other at the level of your chest, such that your thumbs are touching one another and your forefingers touching each other.
  3. Also, make sure that your spine should be upright, and your glutes and core are stretched and squeezed tightly.
  4. Now, lower yourself to the ground.
  5. Finally, get a few second pauses but maintain your squeeze of core and glutes. While you are maintaining this position, push back to the original position by full extension of arms and their straightening up.

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