The triceps are the muscles that extend along the back of the upper arms. Targeted strength training and regular cardiovascular exercise can help you burn the fat in the area and tone the triceps muscles. Although some pieces of equipment are necessary, working out at home does not have to be a barrier. You can use a variety of household items for triceps exercises.
Triceps Dips
Triceps dips are rated as one of the American Council on Exercise's (ACE's) "Top Ten Exercises You Can't Live Without." To perform them, select a sturdy chair or a ledge, such as a stair or the edge of a bathtub. Sitting on the seat or ledge, place your hands on the edge with the heel of your hand supporting you and your fingers pointed forward and wrapped around the edge.
Next, walk your feet out in front of you until your knees are at a 90-degree angle. Adjust your hands so they are behind your bottom, about hip-width apart, and move your bottom slightly forward off the edge so that you are holding yourself up with your hands and feet. Slowly lower your bottom toward the floor as you bend your arms at the elbows. Keep your elbows pointed back behind you and keep your bottom close to the chair or ledge. Press yourself back up by straightening your arms and repeat.
To make the exercise more difficult, straighten your legs out in front of you or elevate them on a chair that is the same level as the chair or ledge on which your hands are resting. Then inhale as you lower and exhale as you press yourself up. Perform the movement in a slow, controlled motion. Be careful not to fully lock your elbows when you are in the starting position. Do two to three sets of 8 to 12 repetitions.
Overhead Extensions
To execute overhead extensions, select an item that can be used as a hand weight. This can be a canned good or a bag of beans from the pantry, or a wrench from your toolbox. Holding the weight in your right hand, extend your arm straight in the air, over your head. Place your left hand gently on the triceps and elbow of your extended arm for support and to maintain proper alignment. Slowly bend your right elbow and lower the weight behind you until your elbow is bent to just under a 90-degree angle. Press the weight back up into the air, extending your arm, and repeat.
It is important to keep your elbow pointed toward the front and close to your ear throughout the movement. Avoid locking your elbow when your arm is extended. Exhale as you press the weight up and inhale as you lower it down. Perform the exercise in a slow, controlled movement. After completing one set, switch to the other arm. Complete two to three sets of 8 to 12 repetitions for each arm.
Triceps Kickbacks
As with overhead extensions, select a household item, such as a canned good or tool, to use as a weight for this exercise. Holding the weight in your right hand, step your left foot forward so you are standing in a split stance with your left foot in front and your right foot behind you. Then lean forward slightly from your torso, keeping your back straight and your stomach muscles contracted while bending from the waist. Place your left hand on your left thigh for support.
Next, bring the upper part of your right arm up to where it is parallel to your torso with your elbow close to your body. Begin with your elbow at a 90-degree angle. Slowly straighten your arm and push the weight behind you until your arm is fully extended. Keep your upper arm stationary and move only your lower arm. Return to the starting position and repeat.
It is important to exhale as you press the weight back and inhale as you return to the start. Perform the movement in a slow, controlled motion and be careful not to lock your elbow when your arm is extended. Complete one set and then switch arms. Do two to three sets of 8 to 12 repetitions.
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