In a world full of advertisements for the next best exercise gadget and the ideal gym membership, working out at home is easily overlooked. But the fact is that you have the most important piece of exercise equipment with you at all times: Your body. Your body weight, gravity, household furnishings and perhaps a single dumbbell are all you need to work your triceps at home.
Bench Dips
Bench dips are traditionally done off the edge of a weight lifting bench in the gym, but you can also do them off a home bench, the edge of the bed or even the edge of a sturdy chair. Bench dips are easier than standard dips because you're only lifting part of your body weight.
To do bench dips, sit down on whatever surface you're using and scoot to the edge. Place one hand on either side of your body, fingers facing forward and overlapping the edge. Support your weight on the heels of your hands as you slide your hips forward, just off the edge of your workout surface. Extend your legs and walk them forward until they're straight, keeping your torso vertical and your hips close to the edge of your support surface.
Keep your torso close to the bench as you bend your arms, lowering your hips straight down until your shoulders are level with your elbows. Then push with your arms to press your body back up to the starting position.
Triceps Pushups
Triceps pushups still work your chest and shoulders, but most of the standard pushup's emphasis on the chest muscles is shifted to your triceps. This exercise is ideal for home use because it doesn't require any equipment.
Assume the standard pushup position, balanced on your hands, which should be placed below and slightly outside your shoulders, and the balls of your feet. Lower your chest toward the ground until it's even with your elbows, then adjust your hand position so that your elbows are tucked close against your body, hands directly beneath your elbows. This is the starting position for triceps pushups. Keep your torso straight as you push up with your arms, pressing your body off the ground, then lower back to the starting position.
Since your triceps are lifting most of your body weight with minimal help from your shoulders and chest, even strong individuals may have to modify this kind of push-up, supporting your body weight on your hands and knees instead of hands and toes.
Overhead Triceps Extension
The overhead triceps extension is simple, effective and you only need one dumbbell to execute it.
To do an overhead triceps extension, hold the dumbbell directly overhead in both hands, elbows pointing forward. Keep your elbows stationary on either side of your head as you lower the dumbbell behind your head, then straighten your arms to raise it back to the starting position.
If you don't have a dumbbell, use a plastic bottle filled with water or a soup can.
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