Working out from home is a great way to ensure that you stay on track with your fitness goals during the times when you do not have the ability to go to a gym. They also make a great compliment for the in-between days when you are not attending the gym or organized fitness classes. Many people fall into the belief that it is impossible to get a great workout at home. But this simply is not the case. With some planning and direction in your workouts, you can ensure that you get a great workout at home and target your desired muscle group during your workout.
Triceps are one of the muscle groups that people sometimes have difficulty targeting on their own. This often is a result of not properly engaging the muscle, rather than not having simple exercises to do. In this article, we will provide you with some of our favourite at home triceps exercises to get your muscles engaged and start strengthening this muscle. Give these exercises a try and begin implementing them into your at-home workout plan. For more tips on how you can make an effective workout plan at home see our previous article, “How to Make a Home Workout Plan.”
If you feel that you could use some extra support in getting started with your at-home workouts, consider reaching out to one of the expert personal trainers at Grants MMA & Boxing Gym. Sometimes having the support and guidance of a personal trainer can make all the difference in helping you get started and keep you on track with your fitness goals. A member of our team would be pleased to offer you support in your fitness and health goals.
Our Favourite Triceps Exercises
Our favourite triceps exercises can easily be done at home with little equipment. If you have a set of dumbbells, they would be helpful in helping you achieve the necessary resistance to build strength in your triceps, but any number of household items may be suitable to use instead. A weight bench or chair will also be helpful to you when completing some of these exercises. For more tips on working out at home when you do not have equipment see our previous article, “How to Workout at Home Without Equipment.”
Triceps Dips – triceps dips or bench dips are a great way to target your triceps at home. This exercise can be modified to accommodate the equipment you have access to as well as to your physical ability. From a seated position on the floor, a sturdy chair, or a workout bench sit with your knuckles facing outwards. From there, extend your legs out straight and support your body weight on your hands. Lower yourself down, then push yourself upwards always ensuring that you are engaging your shoulder blades. This exercise can be modified by bringing your legs closer to your body and bending your knees.
Close Grip Push-Ups – close grip pushups are a great way to work your triceps and can be done without any equipment. To complete this exercise, you will get into a typical pushup position and then bring your hands closer together than you normally would. Keep your elbows pointing back rather than out to the sides to get the most out of this exercise. This can be done from up on your toes or on your knees depending on your current abilities.
Skull Crushers – this exercise requires a set of dumbbells or a heavier item in your home. You may choose to do this on a weight bench or laying on the ground. Lift one or two dumbbells above your head then lower them backwards while only moving at the elbow joint. Be mindful of your choice of weight and do not attempt to lift heavier than you safely can with this exercise.
Triceps Kickbacks – triceps kickbacks are a common exercise that allows you to effectively target your triceps. This exercise will also need one or two dumbbells or a heavier item in your home. Do this exercise either on your knees or standing from a bent knee position. From your chosen starting position, hold your weights at your sides. Then, in a controlled motion push your weights backwards using your elbow joint. Return your weights to the starting position in a controlled motion not allowing yourself to swing the dumbbells.
Always Focus on Form
When doing any at-home workout it is important to ensure that you are always focusing on engaging your muscles and using proper form. Without proper form, you may run the risk of obtaining an injury. You also may not be getting the full benefit of the movement and will not obtain your desired results. In order to ensure you have proper form, you may wish to consult with a persona trainer or you could consider using videos online to assist you in working towards proper form. Proper form and a focus on muscle engagement will allow you to benefit fully from the exercise and assist you in preventing injury.
Nothing derails your progress more than an injury. Always remember to do a basic warm-up before and cool down after your workouts to keep your body safe from injuries and ready to workout. For information on how you can prevent injuries while working out at home see our previous article “The Ultimate Guide to Injury Prevention for Boxing, MMA and Other Sports.”
Vary Your Workouts
Variety in your workouts will go a long way towards helping you achieve your goals. Mix these workouts in with our other favourite at-home arm workouts to help you build a solid plan for achieving your fitness goals at home.
At Grants MMA & Boxing Gym, we think there is no better way to work out your arms than with a boxing workout. Consider trying out one of our boxing classes and let our expert instructors help you achieve your goals while participating in one of our engaging classes. Try something new or build on your previous martial arts skills at Grants MMA & Boxing Gym today.