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Published: 3/11/2025🏋 Fitness|🤸 Training plans
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The best exercises for triceps — at home and at the gym
Whether you want to build strong, powerful arms or rather slim them down, your training plan cannot do without triceps exercises. Which ones will bring the best results? Is it better to do them at the gym or at home? Let's check it out.
In this article:
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This article presents a set of tricep exercises that can be performed at home, using minimal equipment or your own body weight.
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We also discuss exercises to be performed at the gym, using specialised equipment, which effectively engage the tricep muscles.
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The importance of correct exercise technique to avoid injury and achieve optimal results in tricep training is emphasised.
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It's recommended to incorporate a variety of exercises into your training plan in order to comprehensively develop all parts of the tricep muscle.
Short summary:
Triceps exercises — what do they do?
The triceps, or triceps brachii, covers the area from the scapula and humerus to the ulna. It comprises three heads and accounts for 2/3 of the entire arm weight. Defining it is essential for developing a strong, sculpted upper body. Despite this, many people still leave out tricep exercises while planning their workout, focusing on the bicep only. Meanwhile, engaging the tricep muscles is the way to make your arms more slender or buff them up. In addition, tricep exercises for women will help tone the arms and get rid of loose or sagging skin.
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Which triceps exercises will be the most effective?
Whether you are working out to lose weight or want to increase muscle mass, your training plan cannot do without triceps exercises. Which ones should you choose? A lot depends on your training conditions and available equipment. You can use basic gear such as dumbbells, barbells or a bench while doing your tricep workout, but exercises using a cable machine extension, bars or a handrail are also very effective. It is important to appropriately adjust the load to match personal abilities and to remember about muscle regeneration between subsequent training sets.
Best dumbbell triceps exercises
You can do dumbbell triceps exercises both at home and at the gym. So-called French press is the most popular one. It consists in lifting dumbbells behind your head. How to do it step-by-step?
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Lie on your back on a bench or on the floor.
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Grab the dumbbells and lift them above your chest, keeping them parallel to your body line.
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Bend your arms at the elbows and bring the dumbbells behind your head with an inhale.
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With an exhale, lift the dumbbells upwards, straightening your arms at the elbows.
You can also perform this exercise with a curl bar. It's not only the position of your arms that is important; the placement of your legs matters too. By placing them slightly apart, standing firmly flat on the ground, you will avoid unnecessary lumbar spine flexion.
Triceps barbell exercises
When it comes to barbell triceps exercises, one of these that engages tricep muscles the most is the narrow underhand grip press on a flat bench. How to do it?
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Lie on your back on the bench. Place your feet flat on the floor, keeping them slightly apart.
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Grip the barbell, making sure your hands and wrists are spaced narrower than your shoulder width.
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Lift the barbell over your chest, straightening your elbows.
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Slowly lower the barbell to your chest so that it gently touches your chest around the sternum.
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Move on to another rep.
The movement of the hands in this exercise should resemble a slight arc, and the feet are to be glued to the ground to avoid flexion in the lumbar spine.
Effective triceps exercises at the gym
As we mentioned, both tricep exercises to be performed at the gym and those done at home produce measurable results. At the gym, however, you have a far greater choice of equipment to add variety to your upper body workout. Among other things, you can perform push-ups on handrails using the equipment available. This is one of the most effective exercises to engage tricep muscles. How to do it?
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Stand by the handrails.
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Grab the handrails and push yourself off the ground, lifting your body weight upwards.
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Bend your arms at the elbows and slowly lower yourself so that your shoulders are lower than your elbows.
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Return to the starting position and move on to your next rep.
In this exercise, it is important that your wrists and arms are stable — and to control the position. In addition to this, you can perform other tricep exercises at the gym, including lat pulldowns using the cable attachment to a functional machine.
Safe triceps exercises to do at home
If you train your tricep at home, you can use dumbbells or 1.5-litre water bottles. These exercises may not be as effective as those making use of gym equipment, but they will help tone up your arms, make them stronger and slimmer. Recommended exercises with such a load include, among others, seated dumbbell overhead tricep extension. How to do it?
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Sit down and pull your shoulder blades back.
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Grab one of the dumbbells with both hands. Place your hands on the plate.
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Lift the dumbbell above your head.
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Slowly bend your elbows, bringing the dumbbell behind your head towards your shoulder blades.
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Lift the dumbbells above your head and move on to another repetition.
The selection of dumbbell tricep exercises that you can do at home is really quite extensive. In addition to seated dumbbell overhead tricep extension, these include single arm dumbbell rows or a French press exercise performed on the mat. You can also do tricep push-ups on an elevation, using, for example, two chairs to support your hands on.
The best triceps exercises will help strengthen and sculpt your arms. How often should you perform them? Even 2–3 times a week. It's best to combine them with an upper body workout. You will notice visible results after just a few weeks of regular exercise.
€14.90
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€49.90
€29.99
€49.90
€30.90
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