Use these Triceps Workouts at Home to build bigger and stronger arms.
The Triceps Muscles
The triceps, also triceps brachii (Latin for “three-headed muscle of the arm”), is a large muscle on the back of the upper limb of many vertebrates. It consists of 3 parts: the medial, lateral, and long head. It is the muscle principally responsible for extension of the elbow joint (straightening of the arm).
Your triceps make up more than two-thirds of your upper-arm mass.
Many of these Triceps Workouts at Home contain dips, possibly the most accessable triceps exercise you can perform depending on how much equipment you have available. Tricep dips can be done on rings, bars and even chairs, so adapt accordingly.
Triceps Dips Technique
Why: Dips (ring and bar) build upper body strength—mainly in the chest, shoulders and triceps. Bar dips—the kind you perform using dip bars—are potent; but the instability of the gymnastics rings make ring dips even tougher than bar dips. And if a ring muscle up is on your bucket list, you’ll need to get proficient at this movement—ring dips are a prerequisite movement for the ring muscle up.
Set-Up: Set the rings/bars so they are approximately shoulder-width apart. Get a full grip. Jump to the support position with your arms extended.
Execution: Lower down. Drop your chest forward as your elbows go back. Your shoulders should descend lower than your elbows. Keep your hands close to your body. Press back out to full arm extension to complete the movement.
Points of Performance: To get a “good rep,” ensure the following:
– You begin and end the rep with full arm extension
– Your shoulders drop below your elbows at the bottom of the dip
Pro-Tip: In kipping ring dips, athletes will often bend their knees as they lower themselves down to the bottom of the dip. For more power and efficiency, keep your legs straight as you lower yourself down to the bottom of the dip. To come up, shoot your knees up and press to support.
Triceps Workouts at Home
Try adding these WODs into your training.
EMOM For As Long As Possible
- Minute 1: 1 Chair Dip
- Minute 2: 2 Chair Dips
Continue with this pattern, adding 1 rep every minute for as long as possible.
With a running clock, perform every minute on the minute (EMOM) 1 Chair Dip adding 1 rep every minute for as long as possible.
Score is the total number of repetitions completed until the athlete fails to complete the prescribed work in a minute.
- Ring-Dips: Photo courtesy of CrossFit Inc