5 Simple In-Home Exercises For More Powerful Triceps

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5 Simple In-Home Exercises For More Powerful Triceps

If you want to increase your upper body strength, it’s a must to have strong triceps. The triceps are located on the posterior or back part of the upper arm. Specifically, they are responsible for  your ability to extend or straighten your arm.


The triceps work with the biceps (muscles on the anterior or front part of the upper arm) to enable you to move your arm. These muscles have three points of attachment at one end, but attach to a common tendon that inserts at the olecranon process of the ulna.

Whether you’re a bodybuilder or just someone looking to improve your upper body strength, it’s worth your time to work out your triceps. Furthermore, triceps also play a large role in most other upper body exercises. So your bench presses, and push-ups, and other presses are limited by the strength of your triceps.

This’s why you need to include the following five exercises into your routine:

Triceps Chair Dip


Sit on the edge of the chair with your feet together. Place your hands on the edge of the seat  and keep your feet flat on the floor. Bend your elbows and lower yourself towards the floor. Then straighten your arms, raising your body back to the start position. Do 10-15 reps.

Triceps Kickback


Stand with your feet hip-width apart. Hold a dumbbell in each hand at your side. Bend your upper body at your waist slightly. Push the dumbbells back until they are parallel with your lower back. Return them to the start position. Do 10-15 reps.

Triceps Stability Ball Arm Extension


Lie on a stability ball or a bench and extend both arms overhead, a weight in each hand. Bend your elbows so your forearms are almost parallel to the floor. Slowly straighten your arms. Repeat 10 to 15 times.

Triceps Overhead Arm Extension


Stand with knees slightly bent, arms straight up with elbows next to ears, holding a dumbbell in your hands. Bend your elbows to a 90-degree angle. Squeeze your triceps to straighten your arms, pressing the dumbbell up. Slowly lower to the start position. Complete 10 -15 reps.



Lie face down with legs extended, elbows bent, feet hip-width apart, elbows shoulder-width apart. Contract abs, then tuck toes to lift body, elbows directly under shoulders. If you cannot lift the entire body, bend your knees so that they touch floor. Hold position for 25 seconds. Rest and repeat.

The above exercises and many more will result in greater arm strength and help reduce the fatty tissue below the upper arm. However, this will take time. I suggest doing the exercises every other day, but don’t forget to work your biceps – muscles on top of the upper arm – as well.

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