The tricep, or triceps brachii, is the muscle located along the back of the upper arm. It is the counter muscle of the biceps brachii muscle and is responsible for extending the forearm and controlling the elbow during flexion and extensions, according to "Essentials of Anatomy and Physiology." Exercising the tricep at home needs only basic props, such as a chair, step, weighted medicine ball or dumbbells.
Chair Tricep Dip
Tricep dips can be done anywhere, without any exercise equipment at all. Using a chair allows you to get higher off the ground and further challenges the triceps to hold your body up during the dip. Begin with your hands gripping the edge of the chair's seat with your fingers facing forward, your back facing the chair and your legs extended out long in front of you. You can keep your knees bent, but the farther out your legs extend, the more difficult the tricep dip. Keeping your elbows close to your ribcage, slowly lower your torso down, engaging your triceps. Raise your torso back to starting position, keeping your abs tight for stability and balance. "Tricep dips are a really simple way to work the triceps at home," observes American College of Sports Medicine certified personal trainer Shelby Young. "They're really effective and should definitely be done as part of your tricep-strengthening routine."
Tricep Push-Up
Performed almost identically to a standard push-up, tricep push-ups are designed to isolate the triceps rather than the chest muscles. Begin in plank position, with your hands directly under your shoulders and legs extended out long on the balls of your feet. Tighten your core and legs to keep your hips in line with your shoulders and head and your spine in one long, straight line. Lower your torso towards the ground, keeping your elbows in and close to your ribcage. Engaging your triceps, push yourself back up to plank. "Tricep push-ups are great for toning and losing fat from your triceps," says Young. "They use your whole body as resistance and you'll passively strengthen your abs and legs the whole time you're in plank."
Tricep Curl
Tricep curls are complementary to bicep curls and can be done individually on each arm or both arms together. Begin standing with your feet at hip-width distance with a dumbbell in each hand or a weighted medicine ball in both. With your arms extended above your head, bend at the elbow to lower your hands behind your head. Keep your elbows as close to your ears as possible, ensuring you are working the triceps rather than the shoulders. Engaging your triceps, lift your arms long again.
References
- "Essentials of Anatomy and Physiology, Fifth Edition"; Valerie C. Scanlon and Tina Sanders; 2007
- Shelby Young; ACSM certified Athletic Performance Specialist; Hampshire Hills Sports and Fitness Club; Milford, N.H.
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