Working out triceps at home can be a good alternative to exercising in gyms. Due to the dynamic rhythm of life, not every man has time to work with a trainer in gyms, on simulators. In order for your arms to be beautiful and strong, you can practice at home using your own weight and a minimum of equipment, for example, you can do with dumbbells only.
Triceps: structure and functionality
Triceps is a triceps muscle that extends the back group of the shoulder and is located on its back surface. The muscle is involved in almost all movements of the hands, occupying two-thirds of its muscles, therefore, all the strength of the hand is largely due to the development of the triceps. The muscle has three muscle bundles (heads): lateral, medial, which originate on the shoulder and long, starting on the shoulder blade. Visually, such a structure of three beams resembles the shape of a horseshoe.
The main function of the triceps is to move the arms back to the body, as well as to ensure extension and flexion of the forearm in the elbow joint.
Working out the triceps helps to increase and strengthen the biceps and vice versa. The close location of these muscles allows you to increase blood flow to the muscles of the hands, saturate with useful substances and increase their volume during exercise. The inflated triceps together with the biceps make the man's arms beautiful, harmoniously developed and strong.
The main workouts for increasing and strengthening the triceps are built on its extension. Moreover, with these extensions, all 3 bundles of the triceps horseshoe are used, and the load on a certain head varies from the location of the hands and the trajectory of their movement, depending on the exercise being performed.
The shape of the triceps muscle cannot be changed by training, it is genetically incorporated. You can only increase their volume and strength.
It is worth considering that triceps is worked out when exercises for the pectoral muscles are performed, for example: push-ups, bench press, pull-ups. Therefore, the training program should be designed with the training of these muscles on different days, with an interval for rest. Or, conversely, training should be combined in one day, and then give the muscles a rest. The optimal frequency of training is 2 times a week, with different intensity of the load.
Basic exercises
Before any activity, and triceps exercises are no exception, it is important to warm up. This will help warm up the muscles, improve blood circulation, saturate the body with oxygen.
Consider the most effective and affordable exercises.
Push-ups from the bench
In a simple version of this exercise, you need one bench (chair, bed, other surface) on which you need to sit down, resting your hands on its edges, which you need to press against the body. Stand up, pushing your body forward and slowly lower yourself next to the bench.
You should go down while inhaling until you feel the tension of the triceps. Having made the maximum lowering, as you exhale, you need to raise the body by straightening your arms.
When extending your arms, you can not move your elbows to the sides, to prevent injuries and have a greater effect on the muscles being worked out. It is necessary to unbend your arms completely, fixing at the peak of the lift.
To increase the load on the muscle being worked out, you can use the second bench, setting it parallel to the first and putting your feet on it.
You can also increase the load by putting extra weight on your hips.
Doing this exercise does not need to help with your feet. This reduces the load on the muscles of the hands and increases the likelihood of a negative impact on the lower back.
Push-ups with a narrow grip
For push-ups to work out the triceps muscle, you need to rest on the floor with your palms together. On the inhale, lower the torso, and on the exhale, extend the arms, raising the torso. The body must be kept straight, and the arms pressed to the body. At the top point, you need to try to fix, feeling the tension of the triceps.
A more complicated option is push-ups with one hand, while the second can be brought behind your back. This exercise requires some physical preparation. If at first you can’t do push-ups with one hand, you can start by holding the bar on one hand.
french press
In the presence of dumbbells (barbells, other weights), you can perform a bench press from behind the head. The exercise is insulating, its effectiveness is determined by the distribution of the main load on the triceps muscle.
The French press can be performed from a seated, standing or lying position on a bench. The exercise is performed in the following sequence:
Stand or sit on a chair, stretch your arms with dumbbells up.
While inhaling, bend your arms at the elbow joint, bringing the dumbbells behind your head.
As you exhale, straighten your arms at the elbow, lifting the dumbbells up. All movements should be performed only with the triceps muscles without the help of the body.
Slowly return the arm with the dumbbell behind your back, bending it at the elbow.
Bent arm extension
To perform this exercise, you need to stand next to the bench, resting on it with one hand. The supporting arm should be perpendicular to the bench, and the body should be placed parallel to the floor.
With your free hand, you need to take a dumbbell, raise your elbow to the level of your back or slightly higher, and your forearm should be perpendicular to the floor.
On the exhale, it is necessary to straighten the arm, straining the triceps, keeping the elbow motionless. The exhalation should be completely completed when the dumbbell reaches the top point and the tension of the muscles of the arm will be maximum. On inspiration, the hand drops to its original position.
For exercises with dumbbells or other loads, the weight is selected purely individually, taking into account physical fitness. First, exercises with light weight are performed, with a gradual increase in load.
Horizontal bar and bars
With the availability of such devices, you can use them to work on the muscles of the hands.
For triceps, push-ups on the uneven bars with a narrow handrail will be effective. When pushing up, the body must be kept straight, without leaning forward. It is recommended to press the elbows to the body, and when raised up, the arms should form a straight line, fully straightening. 
When pulling up on the horizontal bar, almost all the muscles of the hands are loaded. For triceps, the greatest load will be when pulling up with a classic and narrow grip, when the palms are directed away from you. It is important to pull up as high as possible and slowly lower. 
Training program
To achieve tangible results, exercises should be performed 2-3 times a week. Moreover, exercises with their own weight, such as: push-ups from the floor, push-ups from the bench, pull-ups on the horizontal bar and uneven bars, can be performed every other day, and insulating exercises, which include triceps exercises with dumbbells or other weights - no more than 1 time per week. It will be effective to combine the study of biceps with triceps. For beauty and proportional development of the hands, do not forget about the forearms.
To avoid injuries and greater efficiency, a warm-up is required before training. Another component of success is proper sleep and healthy nutrition. A full meal is recommended 2 hours before training.
By following the rules of training and perseverance, you can increase the volume and strength of your hands in a relatively short time.
