Looking for a fantastic triceps workout to sculpt your arms? Here are 5 of the best moves you can do to firm, shape, strengthen, and tone and tighten your triceps. Great at-home workout with little equipment required, just grab a pair of dumbbells and get started.
At Home Workout For Outstanding Triceps
- Triceps Push-up
- Dips
- Skull Crushers
- Triceps Kickback
- Up-down Plank
Keep reading for a step-by-step guide of the workout with pictures, videos, and descriptions of each of these exercises.
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Ever planned a workout around your triceps before?
Your triceps is the muscle on the back of your upper arm that straightens your elbow out from a bent position. While it’s an area I get asked about all the time, it’s definitely an area that looks amazing with the right exercises.
Today I wanted to share with you one of my favorite workouts you can do to carve amazing definition in your triceps… just in time for tank tops!
Get it below.
HOW OFTEN SHOULD I WORK OUT MY ARMS TO GET TONED?
If you are looking to tone your arms, then an upper body workout with weights is a great choice. Targeting your triceps, biceps, and shoulders will help you tone your arms and also develop upper body strength. Start with 2-3 days per week of arm workouts and you’ll be able to notice a difference.
Remember, even the strongest, most sculpted muscles won’t be visible if your body fat levels are too high. Combine your strength training with regular cardio exercise and a proper eating plan and you’ll soon have the defined arms you desire.
HOW DO I LOSE STOMACH FAT?
Introducing my all-new Mommy Tummy Fix program!
Moms ask me all the time how they tighten their tummies after having a baby to get rid of their “mommy pooch”. It requires more than just crunches and planks.
- Six phases of workouts to ensure your continued progression
- Large color photos and clear instruction regarding performance, sets, and reps of each exercise to ensure proper performance
- The exact same workout plan my wife used for her amazing results
HOW OFTEN SHOULD I WORK OUT MY TRICEPS?
Your training routine will vary depending on your overall fitness goals. Are you working out for overall good health? To lose weight? To gain strength and tone your arms? Your triceps can be easily isolated to with some specific exercises to help you see results.
General recommendations for training are to work your triceps at least twice each week on nonconsecutive days. Don’t stress too much about triceps-specific workouts, you use your triceps muscles on chest and shoulder days as well for a double and triple-whammy.
Now on to the workout.
There are 5 total exercises, you’ll do each of them and then repeat the whole thing 3 times for a killer triceps workout.
Warm up
Do something active with your arms. Row machine or elliptical in the gym; jumping jacks or jump rope at home
The Workout
Triceps Push Ups
- Come to the ground in push up position- Bring hands a little closer to your body than regular push ups.
- Keep your elbows close to your side. Drop your chest until it comes close to touching the ground.
- Use your triceps to rise back up to starting position.
12 reps (on your knees if necessary)
Dips
- Sit on the edge of a bench or chair and place your hands on either side of your bum.
- Scoot your backside off the edge of the bench, supporting your body weight with your hands.
- Bend your arms at your elbows, bringing your upper arms almost parallel to the ground. Be sure to keep your arms close to your body.
- Use your arms to lift your body back up to starting position.
10 reps (full bodyweight if you can; or use a chair if necessary)
Skull Crushers
- Lay on your back on a bench holding a dumbbell in each hand.
- Straighten your arms and hold the dumbbells straight over your chest to get into starting position.
- With palms facing each other, bend at the elbow and lower the weights toward the side of your head.
- Bring the dumbbells back up in a controlled motion.
10 reps (I prefer an EZ curl bar; can easily be done with dumbbells)
Triceps Kickbacks
- Lean forward and place your right hand and knee on the edge of a bench.
- Your left arm holds the dumbbell with the palm facing in, elbow bent, and upper arm parallel to the floor.
- Keep upper arm stationary while lifting your left forearm back in an arc until your arm is straight.
- Slowly lower back to starting position.
10 reps (keep your elbow high and your upper arm parallel to the floor)
Up-Down Plank
- Start out in plank position with elbows bent, forearms and toes on the ground.
- Place your right hand on the floor and straighten your right elbow. Do the same with your left hand, come up until both arms are extended.
- Lower your right elbow to the floor and then your left, bringing yourself back into the plank position one arm at a time.
- Repeat, starting with the opposite arm.
10 reps (just because I like to throw in a little core work as well. By this point you’ll still feel it in the tri’s, trust me!)
Repeat the whole series 3 times total!
Here’s some more great workouts you should check out:
20 Best Exercises For Inner Thigh Gap
How to Get Rid of Cankles; Best workout to shape calves
Problem Areas Series- How to get rid of “Thunder Thighs” At home leg workout
Skinny Jeans Workout Series – Great Workouts For Your Legs, Butt, and Hips
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As always, I love to hear from T&T readers! Leave a comment below or email me directly at ToneandTightenFitness{at}gmail.com
Make it happen,
Jared
