Many LOVE working biceps, as this article instructs, but what about that other side of your arms, the somewhat forgotten triceps? Just as you really need to work your back roughly as much as your chest to avoid dangerous imbalances (along with aiding in symmetry), so too do you need to ensure proper balance between the front and back of the arm.
Sure, the bicep is the thing people generally see coming to them, but you want to look good walking away also! Most importantly, as cited, it helps prevent the imbalances that often lead to injury. We’re wired to be holistically healthy, definitely including a well-rounded body.
Many of us need some kind of triceps work
If you’re inclined toward doing a lot of close-grip pressing exercises (narrow grip push-ups for eg) and also do a lot of overhead pressing with a shoulder-width (or closer) grip, then you may be getting enough triceps work already.
Many, however, don’t do all of this, and as such could use some direct work on the backside of the humerus (upper arm). Women especially seem inclined toward wanting to “tone their arms,” usually meaning those triceps.
Tone, or muscle?
On that note, diet comes into play in a significant way, but for sure you can aid that process by the exercise you do. I don’t believe in spot fat-burning as legit science, but there’s no debate that working your triceps will enhance the muscle in that area, giving you a firmer, stronger look, and without becoming a full-scale bodybuilder in the process!
At the same time, for those who want to build appreciable muscle, significant volume combined with moderately heavy weight can be a boon to that. The intensity can give you some muscle in the back of your arms that nicely complements the bicep obsession.
What to do specifically for triceps? Oh, there are many exercises available as part of a home workout—no shortage, and that includes solely using your body weight, or even just some of it. There is nothing like visual to describe some of your options, which you’ll note in several ensuing pics, along with clear verbal descriptions.The obligatory—but brief!—science
The triceps are a series of muscles which run along the back side of the humerus, or upper arm. These muscles are termed “elbow extensors,” because the elbow is the hinge that allows your wrist to move away from your shoulder, extending (or straightening) the arm.
Triceps are involved in various pushing exercises, for instance, when you press something away from your chest area, or when you’re trying to hold someone from barreling through a door, or simply when you’re trying to get up off the floor. They’re also heavily utilized in sports, whenever you’re throwing something, for instance.
As noted, you obviously utilize the triceps muscles a good bit whether you’re aware of them or not. But to ensure you create balance both aesthetically and functionally, some direct triceps work may be in order.
You can make it as easy or difficult as you want, including utilizing different versions of the same exercise. For instance, there’s the triceps extension. You can do this one of a number of ways, according to availability or preference.
Different Strokes, Same Triceps
Lying Triceps Extensions—For example, if you have a set of dumbbells, you can lie on your back, using one arm at a time or both. Hold the dumbbell(s) with arm(s) straight up in the air (as in Fig C above), perpendicular with your body (technically, you can start like Fig A shows, but in my opinion it’s clearer to explain the other way). Maintain the position of your upper arm and elbow as much as possible, while allowing (under control) the forearm to come back toward you as the weight in your hand starts to make an arc toward your head, though just to the side of it. No bonking! (Fig A)
Begin contracting those triceps muscles to generate the energy for moving the weight back up to the starting position (Fig B shows middle of the movement). You should feel it in the back of your arms if you’re doing it right.
Bodyweight Triceps Extensions—Or, you can do these without any weights at all. If you want to use full bodyweight, find a higher surface than what I’ve shown in the pics below, so that you’ll be on your feet, leaning over while standing. If you don’t have a good, higher surface (as was the case in said below photos), you can do these from the kneeling position. This makes the movement easier, but you can make up for that by building up to doing these one arm at a time. You may also choose to do this kneeling version simply because you’re not quite ready to do the standing one.
Start with your feet (or knees, if not standing) in a position back far enough from the surface you’re holding onto so that you’ll get a good lean into the movement, making sure you’re working those triceps. If your body is too close to your hands to start off, there’s little effort needed in moving you away from the surface your hands are clinging to.
Contract your triceps in order to start pushing yourself away from the surface, eventually extending out completely, where arms are straightened.
The key here, as noted, is the freedom from even needing weights with you. Anywhere you happen to be where there’s some kind of stable edge to grab onto can become a home exercise (or one you can do if you’re staying in a motel, for that matter).
Triceps pressdown with bands—You hear about triceps pressdowns on a cable machine at the gym; why not create the same basic movement at home with simple workout bands? Use the “anchor” (that is made to safely attach in the crack of the door—not all brands are as safe) to firm the position of the bands, allowing them to dangle down to hand position (in this case, had to do them from a kneeling position, which is fine)
Start with your hands grabbing the ends of the band, palms face down, wrists locked (don’t allow them to bend back, as you can incur injury). Elbows should be essentially to your side, and they—along with your upper arm—should remain stable through the movement to ensure you utilize your triceps muscles.
Once in that position, press downward, allowing your elbow to act like a stationary hinge while your forearms move in a downward arc toward the ground. You’ll notice that since the bands are stretching, the resistance increases. But that’s actually perfect for this exercise, because you tend to gain leverage (a form of strength) as you start locking out at the bottom.
Triceps Kickback—Another triceps focused movement you can do with dumbbells is known as the triceps kickback. But, as well, you can even use a jug and fill it with water (for a true home exercise!) if you don’t have any dumbbells laying around. Instead of requiring a bunch of different weights in order to increase the resistance, you can simply pour in a little extra water.
You’ll first want to find a stationary surface to set your body up on (as shown in pic below). The foot of your working arm will be on the floor, while the off-arm knee and hand will be on the object, creating a tripod of stability while the arm of your hand holding the weight (or jug) remains free.
You want to ensure your back position is sound, so stick your tail out just a bit to allow for a slight curve (opposite of rounding!) in your back. As well, keep your torso relatively parallel with the ground.
Now, move your humerus (upper arm) back to where it’s parallel with the ground. This will ensure you get the most out of the exercise for your triceps. (if you only move your arm back to less than parallel, you won’t work the triceps nearly as much). Attempt to keep your wrist relatively locked, stable, while allowing your forearm to remain perpendicular to the ground. This will create an ‘L’ between your upper and lower arm as you hold the weight in your hand, ready to begin the lift.
Start engaging your triceps muscles to lift the weight further behind you, making sure your upper arm and elbow remain as fixed as possible. For one thing, if you swing your upper arm further behind you, you’re using your shoulder to help lift the weight, taking a lot of the effort away from your triceps muscles. You’re also jeopardizing your shoulder health as well, since some folks are tight in that area to begin with.
Once that upper arm and elbow start moving around, halt the set at that point. You may either have simply reached your good repetition limit (let’s say you did this movement at least eight times before your form breaks down) or you may need to lessen the weight used. It’s far better to go with a lighter weight and do the exercise properly than hoist a heavier weight up with sloppy form.
There are even more options available for tricep activation, but these will provide you a number of choices for hitting the back of those arms as part of your home exercises.