The triceps muscles are a big part of that how big and pumped your arm will look. Triceps workout at home is a way to increase your arm size, or just shed a few pounds and show that lean body. No matter what your fitness goal is, triceps workouts are must do!!
My years of experience made me realize, that the best results you will get are, when you work your biceps and triceps together in the same day and workout. You should also know, that triceps get worked out with the chest workout! Have your chest workout and triceps workout set up in different days, otherwise you risk to overwork the muscle and fail to progress.
Before we start with the actual work I want to say a few words about what to eat and when to workout. When we are talking about workouts, a lot of people can’t find the time for it or just use there busy schedule for excuse! The mind set is as important as the actual workout. People who can’t wait to start exercise and workout hard with desire will see results in no time.
Food of course is something you should not underrate when seeking results! Quality nutrition are what your body and your muscles need. Creatin and whey protein are supplements that will help you gain and maintain muscle.
Breakfast is the most important meal of the day and should never be skipped. Low calorie diet will only slow your metabolism down. Mixing low calorie day with high calorie days will only help maintain healthy metabolism!
Having 4 – 5 small portion meals during your day will help your metabolism too.
The triceps are a bigger and more powerful muscles than the biceps but that doesn’t mean you should overwork them. Sets of 8 to 10 reps. are perfect for building muscle. The rest between sets should be short and concentration during workout will play a huge part of your success!
For your triceps workout at home you will only need dumbbells or bottles of water( cheaper replacement to the dumbbell).
Grab a dumbbell or water bottle and sit on a chair with a back support. Bring the dumbbell up to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. This will be your starting position.
Slowly lower the dumbbell behind your head as you hold the upper arm stationary. It is imperative that only the forearm moves. The upper arm should remain stationary next to your head. You can use your free arm to hold the upper arm next to your head. Inhale as you perform the movement and pause when your triceps are fully stretched. Repeat 8 to 10 times and switch arms.
Seated Triceps Press :
Sit on a chair with a back support. Hold the dumbbells overhead at arm’s length. The weight should be resting in the palms of your hands with your thumbs around it. This will be your starting position. Keeping your upper arms close to your head (elbows in), lower the weight behind your head until your forearms touch your biceps. Breathe out as you are going back by using your triceps to the starting position. Repeat for 10 times in 4 sets.
Use two chairs by putting them together,that you can lie on them. Take the two dumbbells(water bottles) and hold them directly in front of you. Extend your arms in 90 degree angle from the floor and palms in. That’s your starting position. Breath in and slowly lower the weight until the dumbbells are near your ears. Use the triceps to bring the weight back up to the starting position as you breathe out.Repeat 8 times in 4 sets.
Push ups close position:
Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Lower yourself until your chest almost touches the floor as you inhale.As you are breathing out push your body to a starting position by using your triceps. Repeat 10 times for 3 sets.
I like to start my sets slow as I use weights in the range of 50%-60% of my max. potential for the first set.60%-70% is the weight I am using for my second set and going all the way to 90%-100% of my “pushing” potential for the third set. My last set I go back to 60%-70%. That’s the so called pyramid workout.
That practice gives a pretty good results as keeping your muscles stressed and never comfortable with the weight!!!
Workout your triceps once or twice a week
If you will use water bottles as part of your home fitness equipment I will advise you to fill the bottles with sand, which will make them heavier. You should also know, that eventually the water bottles want do the job, and you will have to buy dumbbells but until then they could be money saver.
Workout your triceps and the rest of your body as giving 100% every time, and good luck with becoming a better and more healthier person in the comfort of your home.