RepSenseiTriceps exercises at home
Close-grip and diamond press-ups, bench dips off a sturdy chair, and band pushdowns from a door anchor work the triceps well with no weights.
A simple home routine
Do these in order, 2 to 3 times a week, resting 60 to 90 seconds between sets. When 15 reps feels easy on every set, slow the lowering down or move to a harder exercise below.
| Exercise | Sets | Reps |
|---|---|---|
| Dips - Triceps Version | 3 | 10-15 |
| Band Skull Crusher | 3 | 10-15 |
| Bench Dips | 3 | 10-15 |
| Body Tricep Press | 3 | 10-15 |
Triceps exercises for home
- Dips - Triceps VersionNo equipment · Beginner · also works chest, shoulders
- Band Skull CrusherBands · Beginner
- Bench DipsNo equipment · Beginner · also works chest, shoulders
- Body Tricep PressNo equipment · Beginner
- Close-Grip Dumbbell PressDumbbell · Beginner · also works chest, shoulders
- Decline Dumbbell Triceps ExtensionDumbbell · Beginner
- Dumbbell Tricep Extension -Pronated GripDumbbell · Beginner
- Incline Push-Up Close-GripNo equipment · Beginner · also works chest, shoulders
- Kettlebell Overhead Triceps ExtensionKettlebells · Beginner · also works shoulders, abs, obliques
- One Arm Pronated Dumbbell Triceps ExtensionDumbbell · Beginner
- One Arm Supinated Dumbbell Triceps ExtensionDumbbell · Beginner
- Seated Bent-Over One-Arm Dumbbell Triceps ExtensionDumbbell · Beginner
- Seated Triceps PressDumbbell · Beginner
- Speed Band Overhead TricepsBands · Beginner
- Standing Bent-Over One-Arm Dumbbell Triceps ExtensionDumbbell · Beginner · also works shoulders
- Standing Bent-Over Two-Arm Dumbbell Triceps ExtensionDumbbell · Beginner
- Standing Dumbbell Triceps ExtensionDumbbell · Beginner
- Standing One-Arm Dumbbell Triceps ExtensionDumbbell · Beginner · also works chest, shoulders
- Standing Towel Triceps ExtensionNo equipment · Beginner
- Supine Chest ThrowMedicine ball · Beginner · also works chest, shoulders
- Tricep Dumbbell KickbackDumbbell · Beginner
- Tricep Side StretchNo equipment · Beginner · also works shoulders
- Triceps StretchNo equipment · Beginner · also works lats
- Body-UpNo equipment · Intermediate · also works abs, obliques, forearms
- Close-Grip Push-Up off of a DumbbellNo equipment · Intermediate · also works abs, obliques, chest
- Dumbbell Floor PressDumbbell · Intermediate · also works chest, shoulders
- Dumbbell One-Arm Triceps ExtensionDumbbell · Intermediate
- Kettlebell Halo with Overhead ExtensionKettlebells · Intermediate · also works shoulders, traps, lats
- Lying Dumbbell Tricep ExtensionDumbbell · Intermediate · also works chest, shoulders
- Push-Ups - Close Triceps PositionNo equipment · Intermediate · also works chest, shoulders
- Seated Bent-Over Two-Arm Dumbbell Triceps ExtensionDumbbell · Intermediate
- Tate PressDumbbell · Intermediate · also works chest, shoulders
- Overhead TricepsNo equipment · Expert · also works lats
Training tips
- Include an overhead exercise, such as an overhead cable or dumbbell extension, to stretch and train the long head.
- Keep your upper arms still on pushdowns and extensions; let only the forearm move.
See all triceps exercises, or try the home workout plan with no equipment.
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