The triceps group is composed of three muscles on the back of the upper arm. The primary movement the triceps creates is straightening of the elbow, called elbow extension, as well as shoulder extension, or lifting the elbow behind the body, and adduction, or bringing the elbow closer to the body, when the elbow is extended.
Bench Dips
Bench dips are a very simple way to work the triceps at home. Using any sturdy bench, chair or sofa, place the heel of your palms toward the edge with your feet out in front of you. Slowly lower your body till your elbows are bent to 90 degrees, then push through your hands to return to the starting position.
Diamond Push-ups
Diamond push-ups are a very challenging way to work the triceps. The exercise is called diamond push-ups because the hands are placed together with the space between the two thumbs and index fingers forming a shape of a diamond. When lowering your chest to the ground, allow your elbows to flare outwards rather than staying next to the body. If is too difficult, you can lower your knees to the ground to simplify the exercise. Just be sure to keep your weight over your hands and maintain a straight back.
Overhead Extension
Overhead extensions can be performed with any type of weight. If a dumbbell is not available, home weights can be made using water bottles, or empty milk jugs refilled with water. Hold the weight straight up over your head with your elbow next to your ear. Bend the elbow as far as comfortable, then return back to the starting position. Perform the desired number of reps, then repeat with the opposite arm.
Lying Skull Crusher
Lying skull crushers can be done using the same weight used for the overhead extension. Lie down on the ground face up. Hold the weight or weights up over your chest; bend the elbows to lower the weight toward your head. The weight should actually come next to your head, by your ears.
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