How to practice triceps at home for the most effective results

The most effective methods for exercising triceps at home include push ups, bench arm flexion and extension, dumbbell neck back arm flexion and extension, narrow distance push ups, and diamond push ups. These movements can specifically stimulate the triceps and are suitable for people with different training backgrounds.

1. Push ups

Standard push ups are the basic movements for training the triceps muscle with bare hands. The distance between the hands is slightly wider than the shoulders, and when descending, the elbows are close to the body and the core remains tight. Advanced players can try raising their feet to increase difficulty, completing 10-15 tasks per group. This action can activate both the pectoral and anterior deltoid muscles, making it suitable for warm-up training.

2. Upper arm flexion and extension on a stool

Use a stable chair or low table to perform arm flexion and extension, with both hands resting on the edges and the hips suspended slowly and lowered. Pay attention to keeping the trunk upright, and when lowering it, the elbow joint should be at a 90 degree angle. This action significantly stimulates the long head of the triceps, and it is recommended to perform 8-12 times per group. individuals with a higher body weight can first perform half range exercises to avoid joint pressure.

3. Bend and extend the arms behind the dumbbell neck

Sitting posture, hold the dumbbell in one hand and lift it above your head, slowly lower it to the back of your neck position, and then straighten your arms. Choose appropriate weight to ensure proper movement standards and avoid lumbar compensation. This movement can train the lateral head of the triceps in isolation, and it is recommended to do it 12-15 times per group. There are no dumbbells that can be replaced by mineral water bottles filled with water.

4. Narrow distance push up

The distance between hands is less than shoulder width, and the thumb and index finger touch each other in a diamond shape. During the movement, keep the elbow inward and focus on feeling the force exerted by the triceps. This variant has a higher degree of muscle activation, which can be completed 6-10 times per group. Beginners can start with narrow distance push ups in a kneeling position and gradually progress.

5. Diamond push up

The thumbs and index fingers of both hands touch to form a diamond shaped gap, and the elbows open to both sides when the body descends. This is the most efficient movement for the triceps in hand training, which can stimulate three muscle bundles simultaneously. Each group completes 5-8 times, paying attention to controlling the movement speed to avoid shoulder joint injuries.

It is recommended to schedule 2-3 specialized training sessions per week, selecting 3-4 movements each time to complete 3-4 sets. Warm up and stretch the shoulder and elbow joints before and after training, avoiding explosive movements. Combined with daily moderate protein intake and sufficient sleep, significant improvement in muscle lines can usually be observed within 4-6 weeks. Individuals with a larger body weight should engage in aerobic exercise simultaneously, as a decrease in body fat percentage will result in more pronounced muscle morphology.