tricep workout with dumbbells at home
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11 Tricep workout with dumbbells at home which can boost your strength and endurance for Man.

Want to fire your triceps muscles, here are 11 Tricep workout with dumbbells at home which can boost your strength and endurance for Males.

Developing your Tricep muscles isn’t just about making a bunch of 3D arms. Truly, your Tricep muscles, the three-headed muscle that runs along the rear of your upper arm, will make your weapons look greater and beefier than at any other time.

However, a solid, incredible arrangement of Tricep muscles accomplishes more than that. Fortify your tris, and you’re preparing your body to drive everything from ways to individuals to free weights from your body, and you’re preparing your arms to support in a straight-arm position for everything from boards to handstands. Your rear arm muscles’ fundamental occupation is to fix your arm at the elbow, an activity that contradicts your biceps (which flexes the arm at the elbow, in addition to other things). Furthermore, that fixing activity is something you utilize every day, at whatever point you go after anything, or at whatever point you attempt to get up from the beginning.

There are a lot of ways by which you can train your muscle but it is very difficult to find the perfect contraction. Recollect that locking out your elbow and fixing your elbow are two unique things; center around keeping the strain on your rear arm muscles and effectively flexing them when you’re in the straight-arm position.

Any development that makes them fix your arm at the elbow will prepare your rear arm muscles, yet there are a lot of approaches to fluctuate up that arm-fixing movement. Changing the point of your arm comparative with your middle can put various degrees of stretch on the rear arm muscles muscle, and adding stops, both at the highest point of reps and part of the way through reps can stress various periods of the compression.

Not certain what you need to do to prepare your rear arm muscles? Think about these 11 Tricep workout with dumbbells at home.

Rep Range– 3 to 5 sets of 8-15 reps for moderate and light weight

  • 3 to 5 sets of 6-12 for heavy lifting.

Rest Time– Depends on your body type but not more than 40 secs.

Close-Grip Pushup

It is a bodyweight movement, close grip pushup. This can be done anywhere you like, it is like a bonus exercise for the pump. Secondly, you’re performing it with your body weight—and secondary muscles are also assisting you in pressing up, but you’re still getting plenty of triceps activation under load. And remember: diamonds are not your friend.


1. Be in pushup position, hands placing slightly narrower than shoulder-width (don’t fall into the trap of thinking your hands must touch each other), hands directly below your shoulders, core tight and glutes squeezed.

2. Lower yourself down to the floor.

3. Bending your elbows at a 45-degree angle.

4. Make sure your elbows don’t flare out to the sides; keep them locked in place.

5. Maintain the flex in your core and glutes, then get back to the original position.

tricep workout with dumbell at home

(Tricep workout with dumbbells at home)

Bench Dips

 This bodyweight movement will look familiar to other pushups if we see their principal functionality—after all, it appears to be as basic as finding a bench or platform and pumping yourself up and down. But if you’re looking to train your triceps effectively you need to follow these steps.


1. Don’t even approach the bench if you have any shoulder pain or mobility issues. If your shoulders are in good shape, follow this form exactly: Sit on the bench and place your hands down with your knuckles facing outwards, to force as much external rotation as possible.

2. Extend your legs straight or bend it like a chair position( if you are new ) and squeeze your glutes, so you’re supporting your body weight on your hands.

3. Contract your shoulders together, then push your torso up high. Lower yourself down to a depth that’s comfortable for you, then contract your triceps to extend your arms and lift yourself up.

tricep workout with dumbell at home

Close-Grip Bench Press

Bench presses are mainly meant for your chest and core but if we modify our grip then we can also hit our triceps by holding the bar a little closer, somewhere near chest range.


1. Hold the barbell with an overhead grip ( Grip- It should be near to your chest area, it also varies as per your body type).

2. Hold it above your lower chest, with arms completely straight.

3. Lower the bar in the same position by keeping your elbows near your body and then push it back to the initial position.

tricep workout with dumbell at home

EZ Bar Skull Crushers

The skull crusher is a move that gives you a chance to isolate the muscle. The lying position allows you to kill any momentum you use to support.


1. Put your feet flat on the floor, squeezing your glutes and keeping your core active on the bench.

2. When you lift the bar above your chest, push your shoulders into the bench and maintain a little bit of tension in your mid-back to prep for the exercise.

3. The next steps are all about isolation. Once you begin to lower the bar overhead, you should focus that you’re only moving at the elbow joint. Keep your shoulders and upper arms stable.

tricep workout with dumbell at home

Triceps Gravity Press

This movement didn’t provide you as much stretch compare to other similar movements but it keeps your muscle under tension from gravity and the resistance you’re using for as long as you’re doing reps.

Do This:

1. Lie on a bench, holding dumbbells directly over your shoulders, abs tight.

2. Bend your elbows so your forearms are parallel to the ground.

3. Keeping your forearms parallel to the ground and your elbows in, slowly extend your arms overhead, never letting your forearms lose that parallel-with-the-ground position.

4. Pause when your arms are as straight as you can get them (this may be different for different people), then slowly bring your arms back to the starting point, still keeping your forearms parallel to the ground.  

tricep workout with dumbell at home
(Tricep workout with dumbbells at home)

Tall Kneeling Triceps Pressdowns

It is one of the basic ways to grow your triceps is to press down, keep your elbow parallel to the torso and push your hand down while holding the dumbbell, band or cable. The level that move up by kneeling on the ground, engaging your abs and glutes. Triceps workout with dumbbells at home

Do This:

1. Kneel on the ground, thighs in line with your torso, glutes and abs tight, shoulder blades back, grasping two ends of a resistance band.

2. Keeping your core tight and not leaning forward, straighten your right elbow, flexing your triceps, then straighten your left elbow.

3. Keep your left elbow straight as you do 2 reps with your right arm; reverse the movement. Maintain this pattern until you’ve done fully exhaust your muscle.

tricep workout with dumbell at home
Step 1.
Step 2

Half-Bench Skull crusher

Want to train your triceps and core at the same time than a Half-bench skull crusher is a way you get to push these muscles, thanks to the fact that half your torso is off the bench but it should be contacted to give you the required stability.

Do This:

1. Lie on a bench holding a dumbbell in your right hand directly above your shoulder.

2. Hangover to the right side so your right glute, shoulder blade, and half your spine, and half your head are off the bench.

3. contract your core. Bend at the elbow, toward your forehead; press back up.

tricep workout with dumbell at home
Step 1
tricep workout with dumbell at home
Step 2

(Tricep workout with dumbbells at home)

Plank Hold Triceps Finisher

Here’s another you can hit the triceps and core while simultaneously giving you a vicious triceps pump.

Do This:

1. Hold a lightweight dumbbell in your hands.

2. Get in plank position, core tight, and hold the dumbbell with your right hand.

3. You’ll need to maintain a left-hand-only plank, and you’ll want your hips and shoulders square, so squeeze your abs and glutes hard. Return to the start.

 (Tricep workout with dumbbells at home)

Triceps kickback

The triceps kickback is one of the most effective ways to hit your muscle, when done correctly, forcing you to straighten your arm so it’s parallel with the ground.

Do This:

1.         Stand holding a dumbbell in your right arm, then hinge forward, holding something with your left arm for support.

2.         Raise your elbow so your upper arm is parallel to the ground.

3.         Keeping your upper arms parallel to the ground and without tilting your hips or shoulders, straighten your right arm, squeezing your triceps.

TRX Tricep Extension

Suspension training helps you to train with the help of your weight, If you have no weights then just buy a pair of straps and fire your triceps.


1. Grip the handles with each hand, holding your palms facing out.

2. Extend your arms straight out and lean slightly forward into your toes, so the lines are taut.

3. Hinge at the elbows and bend your arms, leaning forward until your head is between your hands.

4. Squeeze your core and glutes to maintain good posture — don’t bend your knees.

5. Squeeze your triceps and press forward, pushing yourself back up into the starting position as you straighten your arms.  

Rolling EZ-Bar Triceps Extensions

This way of extension gives your triceps short pauses between each rep. This allows you to rest so you can bang out more reps and really pump up the muscle.


1. Lie with your back flat on the ground, a loaded EZ-bar laying on the floor above your head.

2. Grasp the bar, roll it towards your head until your upper arms are vertical.

3. Now press the weight so that your arms are straight and vertical.

4. Reverse the move, placing the weight back on the floor and “rolling” the bar back. Repeat. Do as many reps as you can.

You can also read : Basic workout at home for beginners.