A strong pair of triceps does a lot more than fill out your T‑shirt sleeves. Your triceps power everyday pushing movements, support your shoulders, and make compound lifts like push ups and bench presses feel more stable. The good news is that you can build them with some of the best tricep exercises right at home, with little or no equipment.
Below you will find clear, beginner friendly exercises that target all three heads of the triceps, plus a simple at home workout plan you can start this week.
Why your triceps matter
Your triceps sit on the back of your upper arm and have three heads, the long head, lateral head, and medial head. Together they extend your elbow, help control your shoulder, and account for most of your upper arm size. Several guides note that triceps can make up around two thirds of your arm mass, which is why tricep training is so important for bigger and stronger arms.
Strong triceps do more than look good. They support:
- Push ups and bench presses
- Overhead presses and shoulder stability
- Everyday tasks like pushing doors, strollers, and shopping carts
If you want stronger presses, better posture, and more defined arms, your triceps have to be part of the plan.
How often to train triceps at home
You do not need to train triceps every day to see results. Research based recommendations suggest:
- Hitting triceps at least 2 times per week
- Aiming for roughly 12 to 28 total sets per week, depending on your level and recovery
- Working mostly in the 8 to 12 rep range at about 60 to 80 percent of your one rep max for hypertrophy
Certified trainers also recommend changing your routine every 3 to 4 weeks, and aiming to reach muscle fatigue around the ninth repetition when you use lighter weights. This keeps your body from adapting and stalling.
At home, this might look like two or three tricep focused sessions per week, each with 3 to 4 exercises and 3 sets per exercise.
Best bodyweight tricep exercises at home
If you have nothing but your body and a sturdy chair, you can still build strong triceps. These moves are ideal if you are just getting started or need a quick workout.
Close grip push ups
Close grip push ups shift more of the work from your chest to your triceps. They also train your core when you keep your abs tight.
- Start in a high plank position with your hands closer than shoulder width apart, directly under your chest.
- Keep your elbows close to your torso as you bend your arms and lower your chest toward the floor.
- Pause just above the ground, then press back up to the starting position.
Keep your body in a straight line from head to heels. If that is too challenging, drop to your knees while keeping your hands close together.
Chair tricep dips
Tricep dips are one of the classic bodyweight moves for the back of your arms. They mainly target the triceps brachii, and also force your core to work to keep your hips off the ground.
- Sit on the edge of a sturdy chair or bench with your hands next to your hips.
- Walk your feet forward and slide your hips off the edge so your weight is supported by your hands and heels.
- Bend your elbows and slowly lower your body until your upper arms are roughly parallel to the floor.
- Press through your palms to return to the starting position.
To make dips more joint friendly:
- Keep your hips close to the chair instead of far away
- Do not dip too low, stop when your shoulders feel stable and pain free
- Keep a slight bend at the top rather than locking out your elbows
If you already have shoulder issues, consider substituting push ups or other tricep exercises, since dips can aggravate sensitive joints.
Single dumbbell or box push up variations
If you have a single dumbbell or a low step, you can use a close grip hand position on the object to emphasize your triceps. Place both hands on the dumbbell handle or the narrow edge of the step, keep elbows tucked, and perform push ups as described above.
Best dumbbell tricep exercises at home
If you have a pair of dumbbells, your tricep training options expand quickly. Dumbbells are especially effective because they allow a greater range of motion and unilateral training, which helps correct imbalances and build a more balanced physique.
Close grip dumbbell bench press
The close grip dumbbell bench press is a heavy hitting compound exercise. It works your triceps hard while being a bit easier on your shoulders than the barbell version, since you can keep your elbows tucked in closer to your body.
- Lie on your back on a bench or on the floor with a dumbbell in each hand.
- Hold the weights above your chest with your palms facing each other and elbows tucked in close to your ribs.
- Lower the dumbbells toward your lower chest, keeping elbows near your sides.
- Press the weights back up and focus on squeezing your triceps at the top.
Choose a weight that feels challenging for 8 to 12 reps while allowing you to maintain control.
Lying dumbbell tricep extension (skull crusher)
The lying dumbbell tricep extension, often called a skull crusher, is a classic hypertrophy move. It places the long head of your triceps in a lengthened position, which can be very effective for muscle growth when you use good form.
- Lie on your back on a bench or the floor with a dumbbell in each hand, arms extended above your chest.
- Angle your arms slightly back so the weights are over your forehead, not directly above your chest.
- Keeping your upper arms still, bend your elbows and slowly lower the dumbbells toward the sides of your head.
- When you feel a comfortable stretch, extend your elbows to return to the starting position.
Avoid bringing your arms straight overhead, since this can reduce tension at the top. A slight backward angle keeps the muscle working through the whole range of motion.
Overhead dumbbell tricep extension
Overhead tricep extensions are one of the best tricep exercises for targeting the long head because the overhead position lengthens the muscle, which can boost hypertrophy.
You can do this seated or standing, with one or both arms.
- Hold a single dumbbell with both hands or one dumbbell in each hand. Raise your arms overhead.
- Keep your upper arms close to your ears and elbows pointing forward.
- Bend your elbows and slowly lower the weight behind your head.
- When you feel a stretch in the back of your upper arms, extend your elbows to bring the weight back up.
Do not let your elbows flare out wide or swing the weight. The more stable your upper arms stay, the more your triceps have to do the work.
Dumbbell triceps kickback
The dumbbell triceps kickback creates intense contraction at the top of the movement. It is unique because your upper arm stays behind your body, which helps you fully shorten the tricep muscle fibers.
- Hinge forward at the hips with a flat back, holding a dumbbell in one hand. You can rest your other hand on a chair or bench for support.
- Bring your upper arm close to your side and lift your elbow so it is slightly behind your torso.
- Keeping your upper arm fixed, straighten your elbow to “kick” the weight back until your arm is fully extended.
- Squeeze your triceps for a moment, then bend your elbow to return to the starting position.
Start light. You do not need a heavy dumbbell to feel these. Focus on control and a strong squeeze at the top.
Rolling tricep extension
The rolling tricep extension combines a skull crusher style motion with a small pullover, which adds a dynamic challenge.
- Lie on a bench or the floor with a dumbbell in each hand, arms extended above your chest.
- Bend your elbows and lower the weights toward the sides of your head, like a skull crusher.
- At the bottom, let your shoulders flex slightly so the weights move a bit toward the floor behind you.
- Reverse the motion by pulling the weights back over your shoulders and then extending your elbows to the starting position.
Use a slow tempo until you get used to coordinating both the shoulder and elbow movement.
Best band tricep exercises at home
Resistance bands are portable, joint friendly, and surprisingly effective. Because the resistance increases as the band stretches, they keep tension on your triceps throughout the movement.
Certified trainers recommend mixing bodyweight, dumbbell, and band moves, especially if you train triceps 2 to 3 times per week.
Band tricep pushdown
If you have an overhead anchor like a pull up bar or a closed door with a band anchor, you can mimic the gym cable pushdown.
- Attach the band overhead and hold the ends with both hands.
- Start with elbows bent at about 90 degrees, tucked close to your sides.
- Keeping your upper arms still, straighten your elbows and press your hands down until your arms are fully extended.
- Control the band as you return to the starting position.
For variety, you can use a reverse grip or single arm variations to emphasize different heads of the triceps.
Band tricep kickback
The band tricep kickback is similar to the dumbbell version, but the band gives increasing resistance at the end of the motion, which really loads the contracted position.
- Stand on the center of the band and hold one end in each hand.
- Hinge forward at the hips and bring your upper arms close to your body, elbows bent.
- Keeping your upper arms fixed, straighten your elbows to extend your forearms behind you.
- Pause briefly, then bend your elbows to return.
You can also anchor the band to a low point behind you and step forward to get tension, then perform kickbacks from there.
Putting it together: a simple at home tricep workout
Use this template two or three times per week. Adjust reps and sets based on your experience, but stay in the 8 to 12 rep range for most sets, and aim to feel real fatigue by the last few reps.
- Warm up
- 3 to 5 minutes of light cardio, like marching in place or brisk walking
- Dynamic arm circles, shoulder rolls, and gentle elbow bends
- Main workout
- Close grip push ups, 3 sets of 8 to 12 reps
- Chair tricep dips, 3 sets of 8 to 10 reps
- Overhead dumbbell tricep extension or band pushdown, 3 sets of 10 to 12 reps
- Lying dumbbell tricep extensions or dumbbell kickbacks, 3 sets of 10 to 12 reps
- Cooldown
- Gentle tricep and chest stretches, 20 to 30 seconds each
- Focus on slow breathing to bring your heart rate down
Trainers often suggest matching lighter loads with higher reps and allowing enough rest between sessions, along with 7 to 9 hours of sleep, so your muscles can repair and grow.
Aim to progress gradually. Add a rep or two, increase the weight slightly, or switch variations every few weeks to keep your triceps challenged.
Form tips to protect your elbows and shoulders
Good form matters as much as exercise choice. Many common tricep moves can strain your joints if you rush or overload them.
Keep these pointers in mind:
- Maintain an upright posture during dips and pushdowns so your triceps, not your shoulders, do the bulk of the work
- Move in a controlled way, avoid bouncing at the bottom or snapping your elbows straight at the top
- Keep a full but comfortable range of motion, stop short of painful positions or extreme stretch
- Increase weight or band tension slowly to give your tendons time to adapt
If you feel sharp pain in your elbow or shoulder, stop that exercise and switch to a pain free variation. Push ups or band work are often easier on sensitive joints than deep dips or very heavy skull crushers.
Next steps
You do not need a full gym or complicated machines to use the best tricep exercises. With a chair, a pair of dumbbells, or a simple resistance band, you can train all three heads of the triceps and steadily build strength and definition.
Pick two or three exercises from each category you can safely do at home and plug them into the workout template above. Commit to two consistent sessions a week for the next month, track your reps, and gradually increase the challenge.
You will notice everyday pushing tasks feel easier first. The visible arm definition will follow.
About the Author
