The 10 Best Home Exercises for Massive Triceps-Training Program

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How to Home Exercises for Massive Triceps

The Triceps – is the main muscle that extends the arm. It helps keep your elbow free from daily load. Moreover, the triceps are a huge part of the entire arm. However, for some reason, many ignore him, chasing big biceps.

How to Massive Triceps Exercises
How to Massive Triceps Exercises


How to Build Massive Triceps

Even regular classic push-ups can really surprise you. Just doing push-ups daily, you will not even have time to notice how the lateral head of the triceps will stand out beautifully on your body.

Most triceps exercises are performed with more sophisticated techniques than other muscles. For simple triceps dips can easily injure your shoulders or lats if done with the wrong technique. In this article, we will discuss how to build triceps and look at the top of different effective exercises that will not only help you achieve your goal but also protect your elbows and muscles from injury.

Table of content

  1. Top 10 Triceps Exercises for Home
  2. Parallel Bar Dips
  3. Hannibal push-ups
  4. Standard Push-ups
  5. Narrow Push-ups
  6. Reverse Push-ups
  7. Diamond push-ups
  8. Dumbbell One Arm Tricep Extension
  9. Triceps Kickbacks
  10. Seated Bent-Over Two-Arm Dumbbell Kickback
  11. Training Program
  12. Сonclusions

Top 10 Triceps Exercises for Home

1) Parallel Bar Dips

How to Parallel Bar Dips
How to Do Parallel Bar Dips
  • Take a ready position on the uneven bars.
  • Tilt the body forward slightly.
  • Do the exercise at full amplitude.

How to Do:

  1. Warm up well before performing, as you can pull the ligaments or injure your shoulder. You shouldn’t go very low either. Stick to the aperture level.
  2. Try to lift yourself exclusively with the exertion of your hands, and not using inertia or swaying.

2) Hannibal push-ups

How to Hannibal push-ups
How to Do Hannibal push-ups
  • Go to any surface (preferably: a fitness ladder or pipe), the main thing is that the surface is above the level of your knees.
  • Place your hands on a surface and move your feet away.
  • Perform an emphasis as in push-ups, only with the body stretched out on straight arms.
  • Lean forward, lowering your elbows along your body to the floor, and then push yourself to the starting position.

How to Do:

  1. At home, doing this triceps exercise will be less convenient, unless you have a wall bar.
  2. The narrower the grip, the more difficult it is, but you don’t need to put your hands too wide.
  3. Keep your arms slightly narrower than shoulder-width apart.
  4. Legs should only fix you at one point, and not help you to rise. The back should be tense at all times so as not to fall or be injured.
  5. This is a technically and physically challenging exercise, but very effective for pumping massive triceps.

3) Standard Push-ups


  • Take a plank position.
  • Place your hands shoulder-width apart.
  • Press your elbows as much as possible to the body.
  • Work at the full range for technique, not speed.

How to Do:

  1. One of the best triceps exercises ever. The fact is that almost all types of push-ups work out this muscle well.
  2. The exercise itself is absolutely simple and convenient. Always keep your back tense so that there is no arch in the lower back.

4) Narrow Push-ups

How to Do Narrow Push-ups
How to Narrow Push-ups
  • Take a prone position.
  • Place your hands under your chest, close to each other.
  • Don’t except your elbows to the side.
  • Work at full amplitude.

How to Do:

  1. Make sure you lift your entire body, not just your chest. If it is difficult to maintain control, then slightly move your body forward and raise your pelvis.
  2. This is one of the easiest ways to build massive triceps at home.

5) Reverse Push-ups

How to Reverse Push-ups
How to Reverse Push-ups
  • Go to any surface just above your knees.
  • Sit with your back to it.
  • Place your hands on the bench or chair, fingers away from you.
  • Lift your body with your hands up, without using your legs.

| Read also How to Tricep Dips on Bench

How to Do:

  1. Reverse push-ups are a great triceps exercise at home. Don’t use your legs to help yourself.
  2. To increase efficiency, you can put your feet on some kind of elevation to increase the amplitude.
  3. With an increase in amplitude, you can lift yourself not evenly vertically up, but slightly obliquely, in order to increase the load on the arms.

6) Diamond push-ups

How to Do Diamond push-ups
How to Diamond push-ups


  • Take a lying position.
  • Place your hands under your chest, close to each other, so that your palms are fingers front off together.
  • Elbows out to the sides.

How to Do:

  1. Slowly lower yourself to the floor with your elbows pushed to the sides to maximize your triceps and isolate the pectoralis muscle.
  2. Push yourself upward using the muscles in your arms.
  3. Perform the required number of repetitions.

7) Dumbbell One Arm Tricep Extension

One-arm Dumbbell Extension workout
One-arm Dumbbell Extension workout
  • Take a dumbbell or any weight in one hand.
  • Stand up straight, raise your working hand above your head.
  • Slowly lower the weight behind your head.

How to Do:

  1. Take a dumbbell in one hand, raise your hand above your head and press it to your ear.
  2. Using the strength of the triceps, lower the weight behind your head, to ear level.
  3. Keep your back tense and stand straight, otherwise, you will injure your spine and you will not achieve results.
  4. Lift the weight up without pause.
  5. Perform the required number of repetitions.

8) Triceps Kickbacks

Triceps Kickbacks
Extension Triceps Kickbacks
  • Go to the bench or bed.
  • Place your left knee and left hand on it to make an emphasis.
  • Your body should be parallel to the bench or another surface.
  • Press your elbow against your thigh and lower your forearm down.
  • Extend your arm at the elbow, and doing kickback.

9) Seated Bent-Over Two-Arm Dumbbell Kickback

How to Do Seated Bent-Over Two-Arm Dumbbell Kickback
How to Seated Bent-Over Two-Arm Dumbbell Kickback


  • Take the dumbbells in your hands and tilt your body forward.
  • Bend your legs slightly at the knees.
  • Press your elbows against your hips: there should be a 90-degree angle between your forearm and biceps.
  • Extend your elbows, bringing your arms back.

10) French press with dumbbells

How to french bench press
french bench press exercises
  • Take dumbbells and lie on a sofa or bench with your head on the edge.
  • Raise the weight above you, and then gently lower it behind your head.
  • Do not lower your straight arms, but bend them at the elbows.

Don’t drop your arms too low to avoid damaging your muscles. Raise and lower the dumbbells at the same speed.

Training Program

You need to train about 3 times a week. It is advisable, of course, to dilute this set of triceps exercises with biceps exercises so as not to hammer one muscle.

Between all repetitions, you need to do about a minute of rest: 1 minute or one and a half.

  1. Parallel Bar Dips – from 10 to 12.
  2. Hannibal push-ups – 7 to 10.
  3. Standard and narrow push-ups are transitions that place less stress on the arms by using other muscles and must be performed 12 to 15 times.
  4. Reverse push-ups – 15 to 20.

If you work with heavy dumbbells in the gym, then it will be enough to do 6-12 times per set, if the weights are small, then 12-15 reps.

The order of the exercise is not critical but alternate between different types so as not to overextend the triceps. For example, dumbbell workouts one week and the next week are different types of push-ups.

If you do all the exercises at once, then one approach for each exercise is enough, if half the exercises, then do 2-3 repetitions for each exercise.


It is not so difficult to pump up massive triceps even at home, especially with simple push-ups. These exercises are of varying difficulty and are suitable for any level for the effective development of the triceps muscle. The main thing is not to overexert yourself, as with such training there is a high risk of stretching the ligaments or injuring the shoulders with the elbow joints. Thus, you can quickly pump triceps at home, but do everything technically, not speed.

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