Ready to get those arms growing by 70%, all from the comfort of your home? Look no further! This triceps workout will have you feeling the burn and seeing results faster than you think. Whether you’re an experienced lifter or just getting started, this routine will hit your triceps hard and help grow those arms in no time.
The information you will see below is based on a video shared by content creator and bodybuilder Igor Voitenko. His channel has over 2.5 million subscribers and he posts content about weightlifting tips and nutrition.Let’s jump right into the action!
Why Focus on Triceps for Bigger Arms?
The triceps make up a whopping two-thirds of your arm’s mass! That means if you really want to make your arms look bigger, targeting your triceps is key. These muscles are responsible for extending your arm at the elbow joint, and since they’re bigger than your biceps, working them out effectively will give you the noticeable arm growth you’re after.
With the right routine, dedication, and technique, your triceps will explode in size, and guess what? You won’t need a fancy gym setup. You can do all of these moves from home.
Key Exercises for Triceps Growth at Home
Let’s break it down into three crucial exercises you can do from the comfort of your own living room. Ready to feel the burn?
Watch the video below for the full explanation of how to perform each exercise.
1. Close-Grip Push-Ups
Close-grip push-ups are one of the best bodyweight exercises to hammer your triceps. By narrowing your hand placement, you focus on engaging the triceps more than a standard push-up.
How to do it:
- Start in a push-up position, but place your hands close together, directly under your shoulders.
- Keep your elbows close to your body as you lower yourself down.
- Push back up, making sure to squeeze your triceps at the top of the movement.
Do 3 sets of 15-20 reps.
Pro Tip: Slow down the movement on the way down and explode on the way up for maximum muscle engagement. As someone once said, “Control it down slow, then power it up.” You will definitely feel it afterwards, and it is the right path to build muscle properly and faster.
2. Bench Dips
This classic exercise targets your triceps, and all you need is a sturdy chair or bench.
How to do it:
- Sit on the edge of the chair with your hands next to your hips.
- Slide your butt off the chair and walk your feet forward, so your hips lower towards the floor.
- Bend your elbows and lower your body until your upper arms are parallel to the floor.
- Push yourself back up, squeezing your triceps at the top.
Do 3 sets of 12-15 reps.
Pro Tip: For an extra challenge, elevate your feet on another chair or add weight by placing a plate or heavy object on your lap.
10 Mind-Blowing Tricep Dips to Give You Bigger Arms
3. Overhead Triceps Extensions (Using a Dumbbell or Household Object)
No dumbbells? No problem. Grab a water jug, backpack, or any other heavy object you have lying around.
How to do it:
- Stand with your feet shoulder-width apart, holding the weight overhead with both hands.
- Keep your elbows close to your ears as you lower the weight behind your head.
- Extend your arms back up, focusing on squeezing your triceps.
Do 3 sets of 12-15 reps.
Pro Tip: The deeper you go in the stretch, the more muscle activation you’ll feel. Push yourself on that stretch—it’s where the magic happens.
Triceps Exercises Ranked Worst to Best
How to Structure Your Workout
Here’s a quick and effective plan to blast your triceps and grow those arms:
Warm-Up:
Before diving into your sets, make sure to warm up your muscles. This can be light stretching or a quick 5-minute cardio session like jumping jacks or jogging in place.
The Routine:
- Close-Grip Push-Ups: 3 sets of 15-20 reps
- Bench Dips: 3 sets of 12-15 reps
- Overhead Triceps Extensions: 3 sets of 12-15 reps
Rest:
Rest for 30-45 seconds between sets. Keep it short and intense to maximize the burn!
Maximize Your Gains: Tips to Grow Those Arms Faster
- Focus on Form: As the saying goes, “Control it. Big chest, slow it down, and feel the stretch.” Focusing on technique will help you activate your muscles better and avoid injury. Don’t rush through the reps—control them for better results.
- Progressive Overload: If you’re doing the same reps with the same weight every time, your muscles will adapt and stop growing. Gradually increase the weight or number of reps as you get stronger.
- Incorporate Supersets: To maximize muscle growth, try incorporating supersets—do two exercises back-to-back without rest. For example, after finishing your close-grip push-ups, jump straight into overhead triceps extensions.
- Proper Nutrition: Don’t forget, growth happens in the kitchen too. Ensure you’re getting enough protein to repair and grow those muscles, and eat a balanced diet that supports your fitness goals.
Rest and Recovery: Essential for Growth
Remember that your muscles grow when you’re resting, not while you’re working out. Give your triceps at least 48 hours to recover before hitting them hard again. Make sure you’re getting enough sleep and hydration to support your muscle growth.
You will feel sore after this training session and that soreness is a good sign that your muscles are on their way to getting bigger and stronger.
Track Your Progress
One of the biggest motivators is seeing results, so make sure to track your workouts. Whether it’s logging your sets and reps in an app or simply noting them in a journal, keeping track will help you push harder and stay consistent. You’ll start seeing changes in your arms before you know it!
Conclusion
This triceps workout is your key to adding serious size to your arms at home. Stick to the plan, focus on form, and progressively challenge yourself. Pair these exercises with proper nutrition and rest, and you’ll see your arms grow by as much as 70%! So, what are you waiting for? Let’s get to work, and don’t forget to brag a little when your friends ask what you’ve been doing to get those guns.
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.