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SUBMIT a WORKOUT ◄ Do you have a triceps workout plan to share?.. take a few minutes to submit it!
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Triceps Workout Summary
Difficulty Level: Intermediate
Target / Goal: Home Training
Recommended Days per Week: 1-2
Date Submitted: February 10, 2009
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Workout Submitted By
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FLEX_MAN89
fitFLEX workouts: 4
Age: 24
Gender: Male
Experience: 6+ years
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Workout Description
A home-based workout can and is very effective in shaping or toning your muscles, and the
triceps muscle is one of my favorites to train. Many exercises can be done by using your own bodyweight
instead of requiring complex machines or equipment that can cause injuries. As with any exercise plan, in
my opinion, you need to warm up and stretch the muscles that will be exerciced in that session. Follow
my basic home triceps plan and you'll see results!
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| Exercise |
Sets |
Reps |
| Close-grip pushups |
4 |
10-12 |
| Description: In this variation of the regular
push-up, place your hands closer together than normal, about 1 foot apart, with your thumbs pointing in towards
each other. Now when doing the pushup, keep your elbows close to your sides to fully stimulate the triceps muscles.
You will also get a secondary workout to your chest and shoulder muscles. |
| Triceps extension |
4 |
10-12 each arm |
| Description: In a seated or standing position,
these are performed. Grab a dumbbell, or if you don't have any a full soup can or something similar for some resistance.
Holding the can in your hand, start with your arm up, with your elbow pointing straight up to the ceiling and your arm
bent at your elbow. Now extend your arm full up and contract the triceps muscle at the top, lower back slowly and repeat. |
| Triceps kickbacks |
4 |
10-12 each arm |
| Description: Once again, grasp a dumbbell or a
similar household item for some resistance. Now, lean over on a chair or table, keeping your back flat or close to it.
With one arm at a time, keep your arm close by your side, creating a horizontal line from the shoulder to the elbow from
the floor. Arm bent at the elbow hanging down to the ground. How extend your arm back, forming a straight line, contract
the muscle for a few seconds then lower back down. Repeat. |
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fitFLEX Workouts - Triceps Home Workout Plan
Pre-Workout
