Triceps Workout at Home

A gym membership is a worthwhile investment to develop your overall physique and use weight equipment like dumbbells and barbells. But, when it comes to triceps or arm exercises, a gym membership is totally optional, so weight.

Irrespective of your fitness life, these are many triceps workouts at home that can help you exercise all of the muscles in your arm without any external weight (your body weight itself is great equipment.)

If you want bigger arms and gains, you will need to start focusing less on your biceps and work more on triceps. Moreover, the recipe of well-shaped arms is to focus equally on biceps and triceps exercises.

In this article, we are sharing 7 super simple triceps workout at home to help you get bigger, well-shaped arms.

7 Triceps Workout At Home for Bigger Arms

Keep in mind that most of these arm exercises are variations of either push-up or planks as they don’t require any gym equipment, focuses on all muscles and can be done anywhere.

1. Close Hands Push-Ups


Here’s one of the basic triceps workouts on our list. As you know that push-ups are great for your arms and chest, this version of push up focuses more on triceps. 

How to do:

  • Get into a normal push-up position.
  • Bring your hands close to each below your chest and join your thumbs together.
  • Bend your elbows at 45° and lower yourself down till your chest almost touched the floor. 
  • Remain in this position for a few seconds before moving back to the starting position.

2. Plank Tap

Triceps Workout at Home Plank tap

Plank tap is a modified version of planks. This strength training exercise has a little extra step than normal planks. It improves your core strength and builds your triceps.

How to do:

  • Start with a plank position keeping your arms extended below your shoulders and feet apart.
  • Now lift your left hand and tap your right shoulder as you balance yourself on the right hand.
  • Come back to the starting position. Now lift your right hand and tap the left shoulder while balancing your body weight on the left hand.
  • This completes one rep. Keep alternating the hands till you complete 10-15 reps on each hand.

3. Diamond Push-Ups

Triceps Workout at Home Diamond Push-up

This is another modified version of push-ups. It works on tons of muscles like chest, abs, deltoid, and most importantly triceps. It helps in building your upper pecs.

How to do:

  • Get into a push-ups position by stretching your legs at the back and keeping your palm flat on the ground at shoulder-width distance. Your body posture must be like a straight line 
  • Now move your arms innards till both your thumbs come together and join your indeed fingers to make a diamond. This will be your starting position.
  • Now lower your body to the ground in a way that your chest touches the palms.
  • Come back up. Repeat this for 10-12 times.

4. Bench Dip

In this exercise, you use your bodyweight to build your triceps. For this exercise, you can use a bench or a chair that won’t move as you’ll be needing firm support while you exercise. This exercise requires lots of energy so it’s suggested to perform it in the beginning.

How to do:

  • Sit on a chair and put your arms on your side. Hold the end of the chair using your fingers and palm.
  • Now move your butt to the end of the chair and push your legs forward.
  • Later lift your butt off the chair and move your leg a little more.
  • Now lower your body to the ground by bending your elbows backward.
  • Now lift yourself back up by straightening your elbows.
  • Perform this exercise for 10-15 times.

5. Side Plank

Side planks

This is a great upper body workout that mainly targets your core and triceps.

How to do:

  • Lie down on the right side and lift your body weight on your right hand. 
  • Keep your right forearm on the ground and your feet stacked on each other. 
  • Balance your body on your arms and remain in this position for a few seconds.
  • Perform this exercise on the other hand as well.

6. Pike Push-Ups

Triceps Workout at Home Pike push up

This exercise primarily targets your deltoids and triceps. In the normal push up we move or arms horizontally but in pile push-ups, we move it vertically. 

How to do:

  • For the start position, bend forward and place your palms on the ground and keeping your arms and legs straight lift your butt in the air. It is also known as downward-facing dog position.
  • Your arms should be in an overhead position and shoulder-width apart.
  • Now, lower your head too it touches the ground. Flare your elbows alongside your body and not to the sides.
  • Remain in this position for a second or two and come back to the starting position.

7. Lateral Plank Walk

The last exercise on the list of triceps workout at home is Lateral plank walk. It works on deltoids, core, glutes, and most importantly triceps.

How to do:

  • To begin with, get into a plank position with your arms extended. Keep your palms flat on the ground and your head above the wrists.
  • Now shift towards your right using your right hand and legs. Now move your left hand and legs to the right and come back in the plank position.
  • Repeat this 8-10 times in one i.e. right direction. Now perform the same in the left direction by moving your left hands and legs first

Final Words

Working out on triceps is one of the most neglected parts of fitness but that’s not how you should roll. If you have good biceps and you want them to get in better shape, you need to equally concentrate on triceps.

With the above triceps workout at home, you can start arm exercises anywhere without having to opt-in for a gym membership. Most of these exercises target more than 1 areas of upper-body, so you shall see a good improvement overall.

Continue Reading: Cardio Workouts for Women