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When working on your arms, there are different areas you can concentrate on. It is best to know of these areas separately to get maximum results. In this article, we will talk about some very effective arm workout tips that can be done at home for quick results.
There are some things that you must remember before you start training and building your triceps. Let us look at those pointers:
Pointer 1: Train your triceps 2-3 times in a week. You should not do it every day because your muscles need some time to recover. So training 2-3 times a week is ideal when it comes to your triceps. Remember that you need to challenge your muscles, not punish them.
Pointer 2: Place your exercise well in your routine. Train your tricep after a chest or shoulder exercise. Work on your triceps after you have done the multi-joint movements.
Pointer 3: Long head movements are important. Changing your angle can help in case of stagnation.
Pointer 4: Do not leave out your medial head for the sake of your long and lateral head. Each part needs equal attention.
Pointer 5: Take good care of your form and posture.
With these important points in mind, let us start with a great tricep workout that can be done at home. This will definitely give you quick results.
Exercise #1
Diamond Push Ups
This exercise will work on your triceps, your delts, chest and your pectoral muscles.
Instructions:
Step 1: Get down in the push-up position by keeping your feet together and your palms under your shoulders. Your body must form a straight line from your head to your heels.
Step 2: Slowly bring your palms together to form a diamond using your index fingers and thumbs. Thumbs will form the base of the triangle. Your palms must be under your chest.
Step 3: Lower your body to do a push up while maintaining your posture. Your chest must touch the back of your palms.
Step 4: Push your self up to get back to the initial position. Repeat.
Important tip: Do 2 sets of 10 reps each.
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Also, read 5 Best Exercises For Triceps You Should Start Doing Now.
Next up: Standing Tricep Extension
Exercise #2
Standing Tricep Extension
This is one of the best tricep exercises and can be done while seated too, depending on your comfort.
Instructions:
Step 1: Stand with your feet shoulder-width apart. Hold a dumbbell in both hands and extend your arms completely over your head. Wrap your thumbs around the dumbbell to get a firm grip.
Step 2: Your upper arms must be close to your head. Remember that maximum work needs to be done by your forearms. Your upper arms must be stationary.
Step 3: Bend your elbow and lower the dumbbells towards your back. Go down until your forearms touch your biceps.
Step 4: Go back to the starting position and repeat.
Important tip: Do 2 sets of 15 reps each.
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Next up: Lying Tricep Extensions
Exercise #3
Lying Tricep Extensions
This exercise gets the blood flowing to the tricep area making it very effective.
Instructions:
Step 1: Lie on the ground, facing the ceiling. Hold a dumbbell in each hand.
Step 2: Extend your arms over your head in a way that your palms face each other.
Step 3: Keeping your upper arms stationary, bend your elbows such that your forearms are farther than just being parallel to the floor.
Step 4: Hold for a second and extend your arms over your chest to get back to the initial position.
Important tip: Do 2 sets of 15 reps each.
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Next up: Underhand Kickback
Exercise #4
Underhand Kickback
Your posture and form are very important for this exercise. Choose a dumbbell wisely to maximize the effect of this exercise.
Instructions:
Step 1: Hold a dumbbell in each hand and stand with your feet shoulder-width apart.
Step 2: Push your hips back and lower your upper body such that it is almost parallel to the ground.
Step 3: Keep your upper arms firmly by your side; well aligned with your upper body and make your palms face forward. Your elbows must be slightly bent.
Step 4: Open and push your arms to fully extend them to your lower back. Get back to the initial position and repeat.
Important tip: Do 2 sets of 15 reps each.
Next up: Pike Push Up
Exercise #5
Pike Push Up
This exercise not only works on your triceps, it also works on your chest and shoulder.
Instructions:
Step 1: Get in the downward dog position. Your body should form an inverted V, with your palms and toes firmly on the floor and your hips pushed up towards the ceiling. Keep your arms and legs straight.
Step 2: Now, slowly bend your elbows and lower your upper body towards the floor. Go down until your forehead touches the ground.
Step 3: Pause for a second and push your self back to get to the initial position.
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Also, read 5 Best Chest Exercises You Can Do At Home.
Do 2 sets of 15 reps each.
