While a triceps machine can give you additional ways to work out your triceps, you do not need a machine to work out any muscle group. There is a variety of exercises and variations to work your triceps without a machine. You can perform triceps exercises with no special equipment or other exercises with a dumbbell, an exercise ball or an exercise band. Some of these exercises are described in the sections below.
No Special Equipment
You do not need a gym or a machine to do dips. You can perform dips on a chair or a bench by placing your arms on the chair or bench behind you, and extending your arms while supporting your body. Move your legs forward to put more weight on your arms and more stress on your triceps during this exercise. The U.S. National Institute on Aging recommends a variation of this exercise for seniors. It advises seniors to place their arms on the arm of an armchair, and lift the body up and down off the chair eight to 15 times. During this exercise, the legs can stay close to the chair instead of stretched forward as described in the previous exercise.
Triceps Exercises with an Exercise Ball
You can perform the dip described in the previous section with a ball, instead of a chair. ExerciseBallExercises.com states that aside from your triceps, this will also work your deltoid and pectoral muscles. Place your arms on the exercise ball behind you and lean on the ball. Bend your arms as you lower your body toward the exercise ball. Do not dip so far that you can feel a strain on your shoulders. You can also increase the difficulty of this exercise by lifting one let in the air and balancing on the other leg while performing this exercise.
Triceps Exercises with a Dumbbell
The U.S. National Institute on Aging recommends the triceps extension exercise. You can perform this exercise seated or standing. Starting with the arm bent and your elbow beside your head while holding a dumbbell, extend your arm until it is straight. Repeat this exercise while keeping the elbow in the same spot. Variations of this exercise also include triceps extensions, triceps kickbacks and triceps bent over extensions, which can be performed while sitting in a chair or lying on the bench or the floor.
Triceps Exercises with an Exercise Band
If you have an exercise band at home, you can also do triceps pushdowns or extensions with it. These can be even more beneficial because they place less stress on your joints. Resistance bands are very effective for developing muscular strength and endurance, says the Pima County Employee Wellness Program. To perform tricep pushdowns, attach the elastic band above your head and pull down. Start with your arms bent, and keep your elbow in one place while you pull down your arms until they are straight. Perform about 12 repetitions. To perform triceps extensions with an exercise band, tie the band close to the floor and turn around. Hold the band with both arms bent behind your head. Extend the arms straight up without moving the elbows.
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