Triceps Workouts at Home

The Best Triceps Workouts to Get Big, Toned, and Strong Arms at Home 

Introduction 

If you want to get big, toned, and strong arms at home, you want to focus on tricep workouts. Most people think your biceps are the key to good-shaped arms, but your triceps make up almost 70% of your whole arms. You will get stronger arms, better posture, and overall upper-body strength from having strong triceps, and you can make the whole process simpler by doing these tricep workouts at home without weight. 

Understanding the Tricep Muscle 

You should know how your triceps work before you start any tricep workouts. 

1. Long head – the long head makes up the back of your arm 

2. Lateral head – this is the famous “horseshoe” 

3. Medial head – acts as an overall stabilizer for your arm 

This is the tricep workout I recommend to all my clients. If you want to make your arms look good, you need to focus on all 3 heads in your routine; otherwise, you won’t see the best results. 

Benefits of Doing These Triceps Workouts at Home

No weights needed 
Saves time 
Saves money 
Makes your arms stronger so you can do push-ups, lift more, and move throughout the day better 
By having strong triceps, you will have better push-ups, your arms will be more stable, and you won’t get tired as quick during everyday movements. You don’t need weight or a gym to get results. 

10 Best Tricep Workouts at Home 

You only need your bodyweight or a simple chair/couch. 

1. Diamond Push-Ups 

Why it works: It hits the side of your triceps really well. 
How to do: Bring your hands together, form a diamond, lower your body, and press up. 
Reps: 8–12 (Beginners: do on knees) 

2. Tricep Dips Using a Chair or Sofa 
   Why it works: Hits all 3 heads with more load than push-ups. 
   How to do: Sit on a chair, hands beside your hips, move forward, dip down, and push up. 
   Reps: 10–15 

3. Close-Grip Push-Ups 
   Why it works: Easier and safer for beginners. 
   Reps: 8–12 

4. Overhead Tricep Extensions (Water Bottle) 
   Why it works: Hits the long head better and reduces arm flabbiness. 
   How to do: Hold a bottle overhead, bend elbows fully, then straighten. 
   Reps: 12–15 

5. Kickbacks (Water Bottle or Dumbbell) 
   Why it works: Great isolation for the triceps. 
   Reps: 12–15 each arm 

6. Bench Dip Hold (Isometric Hold) 
   Why it works: Builds stamina and makes arms look toned. 
   Hold: 15–30 seconds 

7. Wall Tricep Push-Ups 
   Why it works: Perfect for older people or those with wrist pain. 
   Reps: 12–15 

8. Decline Push-Ups 
   Why it works: Strengthens the upper part of the triceps. 
   How to do: Elevate feet on a chair, elbows close. 
   Reps: 6–10 

9. Bodyweight Skull Crushers 
   Why it works: One of the best no-equipment tricep workouts. 
   How to do: Kneel behind a table/bed, bring forehead down by bending elbows, extend back. 
   Reps: 10–12 

     10.Triceps Stretch Push-Backs 
            Why it works: Low-impact but very effective for toning. 
              Reps: 15–20 

Sample 15-Minute Tricep Home Workout Routine 

Warm-Up – 2 minutes 
• Arm circles 
• Shoulder openers 
• Wrist rotations 

Main Workout – 12 minutes 
• Diamond push-ups – 10 reps 
• Tricep dips – 15 reps 
• Kickbacks – 12 reps each side 
• Skull crushers – 12 reps 
• Close-grip push-ups – 10 reps 
• Tricep stretch push-backs – 15 reps 
Repeat 2 times. 

Cool Down – 1 minute 
• Overhead arm stretch 
• Arm cross stretch 

Tips to Get the Most Out of Your Home Tricep Workouts 

Maintain elbows close 
Add weight (water bottle/books/backpack) 
Raise your legs higher 
Increase number of sets 
Train 2–3 times a week 
Eat enough protein: eggs, chicken, paneer, lentils, whey, plant protein 
Don’t overtrain — avoid elbow pain 

Common Mistakes to Avoid 

Flaring elbows 
Using shoulders instead of triceps 
Fast and jerky reps 
Skipping warm-up 
Incorrect form 

Who Should Do These Workouts? 

Beginners 
Women who want toned arms 
Men who want stronger arms 
People with flabby arms 
Teens 
Older adults 

Start with beginner options and progress slowly. 

Conclusion 

To get big, ripped, and strong arms, you don’t need a gym membership. You just need to do the right home workouts and target all 3 tricep heads for maximum results. If you don’t train all heads, your arms won’t look as good or grow properly. With the right tricep workouts, your arms will look amazing and become much stronger.