Triceps is the large muscle at the back of your upper arm. This article will help you understand how to train your tricep muscle at your home with the help of dumbbells. Some exercises will involve bodyweight as well. This article will concentrate on 6 exercises, that are divided into 3 groups. In each of the 3 groups, 2 exercises will be done in superset, one with the help of dumbbell and another will make use of body weight. This will help you effectively hit your tricep muscle.
1. Lying Dumbbell Extension
To begin with, lie on the floor and bend both your knees. Lift the dumbbells and keep your elbows straight. Bring the dumbbells down by bending your elbows. In order to increase the range of motion, bring the dumbbells at a level, lower than your forehead. Without moving your elbows from this position, push them in the upward direction. It means, you need to slowly lower the dumbbells and push them fast in upward direction. This will enable you to feel good contraction in your triceps. As soon as you complete 15 repetitions, you need to start another exercise of the superset, without taking any break.
2. Bodyweight Tricep Extension
This exercise should be done carefully. To start this exercise, you need to extend your arms on the floor. Your elbows should be on the floor in such a way that your shoulders are directly above your elbows. After that, move your feet back, to a regular push-up position. Push your hands to straighten your elbows and squeeze your triceps. While you go down, do so in a controlled way and breathe out when you raise your body. After 12 repetitions, you complete your 1st set. You need to do 3 sets by following the above-mentioned steps.
3. Close Grip Dumbbell Tricep Press
First of all, lie on the floor and bend your knees. Lift both the dumbbells and join them. Keeping your elbows close, bring them down, towards your lower chest. From there, push the dumbbells with your tricep muscle, until your elbows are straight and triceps squeezed. In this exercise, if you lift your head, the engagement of your tricep muscle will be increased. After 15 repetitions, you need to start another exercise of the superset, without any break.
4. Bodyweight Skull Crusher
For this exercise, you will need a platform of certain height. The platform should be a bit lower than your pelvic bone. You can start by placing both your hands on the platform. Then you need to move your feet back. In the next step you have to lower your head, down to your hands. After that, bring yourself back, up to the starting position by making your elbows straight. Squeeze your triceps as you do this step and breathe out. After 12 repetitions, you complete your 1st set. You need to perform 3 sets similarly.
5. Triceps Kickback
To start this exercise, you need to bend from your pelvic bone. Keep your core tight and lift your chest. Keep your elbows on your side and kick the dumbbell with the help of triceps. In order to hit your tricep muscle, you can use some jerk. Whenever you kick your dumbbell, breathe out. After completing 15 repetitions, you need to start another exercise without taking any break.
To begin with, keep both your hands at hip width and your body weight on the heels. Pelvic bone should be close to the bench. From that position, you need to lower your body by focusing on the tricep muscle. Squeeze your tricep muscle, straighten your elbows and breathe out. Remember, whenever you raise or lower your body, your back should be close to the bench. After 12 repetitions, you complete your 1st set. You need to perform 3 sets similarly.
To watch the exercises mentioned in this article, you can see my new video on this link.
<p>https://www.youtube.com/watch?v=7IaxiUOziVs
About The Author
Mr. Yatinder Singh is a pro-bodybuilder and a fitness influencer with more than 19 years of experience in the industry. He has accumulated wins in more than 20 Championships inc..
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