4 Ways to Work Triceps from Home

By Ehren Allen, PT/Certified Orthopedic Manual Therapist

A woman working out at home during quarantine.

Image of a woman working out at home.

Quarantined during COVID-19?

The Gyms are CLOSED!  You’re stuck at home!   No worries.  With a little motivation, you can still work those Triceps at home.  Let’s face it, everyone wants to sculpt the backs of their arms.  There are 4 ways you can work your Triceps from home with very little investment.

The Triceps are the muscles in the rear portion of your upper arms.  When they contract, they help to extend the elbow.  They also work to extend the shoulder in some positions.

For these exercises, you will need an exercise resistance band.  You can find them online and they are not too expensive.  A 4 pack of Resistance Bands, like the ones used in these Triceps exercises may cost between $40 and $65.  The resistance varies depending on the width.  For Triceps exercises, choose the band that fits your strength level.

4 Ways to Work Triceps from Home

These 4 exercises can be performed anywhere in your home, porch, garage, etc.  You will need to find a secure place to attach the resistance band (something that can withhold the resistance).  You can use a door handle in some cases to secure the band.

Image of how to attach a resistance band to a door handle.

Image of how to attach a resistance band to a door handle.

1. Standing Triceps Push Downs

When doing standing triceps push down, starting position.

Image of a man doing standing triceps pushdowns, starting position.

Athlete doing standing triceps push down, extended position.

Image of a man doing standing triceps pushdowns, extended position.

Start with the elbows at a 90-degree angle and next to the body.  While gripping the resistance band, straighten the elbows but keep them next to the body.  Then return them to the 90-degree position.  Try to perform 10 to 12 reputations.  Add sets as tolerated.

2. Overhead Triceps Extensions

Man is performing Overhead Triceps extensions, starting position.

Image of Overhead Triceps extensions, starting position.

Man performing Overhead Triceps extensions, extended position.

Image of Overhead Triceps extensions, extended position.

Start with the arms up and in front of the body and the elbows bent to around 90-degrees.  While gripping the resistance band, extend the elbows without moving the upper arm.  Try to perform 10-12 reps.  Add sets as tolerated.

3. Supine Triceps Push Downs

Man performing supine triceps push down, starting position.

Image of supine triceps pushdowns, starting position.

Man performing supine triceps push downs, extended position.

Image of supine triceps pushdowns, extended position.

Start by lying on your back.  You will need to attach the band to a secure object.  I used a door handle as described above.  Hold your arms upward with the elbows bent.  The height of the band will determine the angle of the elbow starting position.  It should be bent to near 90-degrees.  Then extend the elbows, keeping the arms stationary in the air.  Try to perform 10-12 reps.  Add sets as tolerated.

4. Close Grip Push-Ups

Man performing Close-grip push-ups, starting position.

Image of Close-grip push-ups, starting position.

Man performing Close-grip push-ups, down position.

Image of Close-grip push-ups, down position.

Start in a full plank position with the elbows extended.  Keep the hands about shoulder-width apart.  Then lower yourself toward the floor but keep the elbows next to the body.  Then push yourself back up to the starting position.  Be sure to keep the body straight during this exercise.  If this is too difficult, start on your knees but continue to keep the body straight. Try to perform 10-12 reps.  Add sets and reps as tolerated.

What if it Hurts When I Workout at Home?

As a physical therapist, I want to emphasize that if you have pain with any of these exercises, you should stop immediately.  Muscle fatigue and soreness are typical symptoms but experiencing pain in the joints and tendons is not.  If you have pain with these exercises, consider seeing a physician and/or physical therapist to assess the issue.

To learn more about anatomy and common injuries with exercise, view these educational videos. https://www.joionline.net/library/show/anatomy-videos/

Conclusion

You can still work on having horseshoe-shaped Triceps…. even from home.  Try these exercises.  Have patience!  Muscle strength and conditioning takes consistent work and time.  You can do this!!

If you have any pain or problems with the shoulders or elbows with these exercises, the Jacksonville Orthopedic Institute is here to help.  With world-class orthopedists and therapists, JOI has the answers for you!  JOI also offers telemedicine visits with doctors and therapists.

If you would like to make an office or telemedicine appointment, call 904-JOI-2000 or click the link below.

Book An Appointment with a JOI Physician in Jacksonville.

Book An Appointment with a JOI Physician.

 

Ehren Allen, PT, COMT

Image of Ehren Allen, PT, COMT – Content Writer


Skip to content