You might have enrolled yourself at a nearby gym and do a lot of waiting at the machines on tricep day. It does not have to be that way. There are several triceps workouts that you can do with minimal equipment and still obtain maximum results with minimal downtime.
There is absolutely no problem with executing a few movements without any machines or equipment. In fact, minimalist exercises encourage you to do every movement harder than you would have. At the same time, there is no time lost waiting for machines so that you can do your triceps workout.
Best Tricep Workouts With Minimal Equipments
All of this sounds good, right? Here is your new minimal-equipment triceps workout. You just need a bench, a pair of dumbbells, and a barbell with plates. They might not sound as exquisite as the gym equipment, but trust me, they are enough to give you maximum results.
Why these three things?
Almost everyone is working hard to improve how their arms look. Gym owners understand this desire that people have, and that is why most gyms are full of equipment specifically for arm workouts. Yes, the equipment can be quite useful, but you still have to put in some effort. With hard work and a smart plan, you can still obtain maximum results with minimal equipment.
Barbells will help by placing a heavy load on the muscles, which is crucial for triceps growth. On the other hand, dumbbells help you work on every part of your arms in isolation. Dip variations help with maximum muscle stretching and damage.
Once you have these three items, you are ready for a serious muscle building. Want to enhance your results? You can use anabolic steroids from online sellers like Steroids Evolution. Below are some of the minimal-equipment workouts you can do that can give you maximum results.
Dumbbell kick-backs
Many weight lifters underestimate how important kick-backs are as dumbbell exercises. Most of them abandon them and instead opt for machines. Kick-backs can be the best warm-up triceps workout. The come in as a pre-exhaust before you start heavy lifting on the bench. They warm up the elbows, machining your arms to be ready for the lifting that is to come.
Begin by holding a dumbbell in each hand with the palms facing the torso. While keeping the back straight, hinge the knees forward such that the torso is parallel with the ground. Ensure that the upper arms are close to the torso. Your forearms should point to the ground and also form an angle of 90 degrees with your upper arms.
Keeping your upper arms still, breathe out and use your triceps to lift the dumbbells until the arms are fully stretched. Stop briefly at the top, breathe in, and lower the dumbbells back to the original position. Repeat the procedure to complete the required reps.
Closed-grip bench press
This movement focuses more on the triceps than the shoulders and chest. Here, you are going to use a barbell, which means that you are in a position to push more weight compared to other triceps workouts.
Hold a barbell with an overhand grip, keeping the hands apart at a shoulder width. Hold the barbell above the sternum, ensuring that the arms are straight. Lower the bar down, pause for a moment, and then raise it back to the original position. Repeat to execute all the listed reps.
Ensure that while you are doing the press, your hands are not next to each other. If they are, then you will be exerting too much stress on the wrists and elbows as opposed to the triceps. Lift weights that will enable you execute all of the reps as required. Listen to your body to avoid being pinned down, especially if you are working out on your own.
Bench dips
Here, you place the bench behind your back, and while facing away from it, hold it at the edges making sure that your arms are fully extended. Ensure that the arms are shoulder-width apart and the bench is perpendicular to your body. Extend your legs forward, bending at the waist in such a way that they are perpendicular to your torso.
Slowly bring yourself down, bending the elbows while breathing in. Continue going down until your upper arm and forearm create an angle a bit smaller than 90 degrees. Ensure that the elbows are close throughout the entire movement and that your forearms are always pointing down.
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Use your triceps to raise your torso back to the original position and repeat the procedure to execute all of the needed reps. You can challenge yourself further by placing your legs on top of another bench placed in front of you.
Seated overhead triceps extension
The triceps muscles are divided into three. We have the lateral head, medial head, and the long head. The long head muscles usually do not get much attention if you do not do movements like this. Here, the arms are placed over the head so that the long head muscles are isolated.
You can do this movement by sitting on a bench and holding a dumbbell with one hand. Using both of your hands, grip the top end of the weight while creating a diamond shape in the process. Raise the dumbbell over your head while ensuring that the elbows are kept up and the core is tight. Lower the dumbbell down by bending the elbows while keeping your shoulders still. Then raise it back high by wholly extending your arms, pause for a count, and then squeeze at the top of your movement.
Standing dumbbell overhead triceps extensions
Here, all you need is a pair of dumbbells and you are ready to work on those triceps. Ensure that the weight you are using is not too much lest you drop the dumbbells on your head or be unable to control your motion.
The exercise is done by raising the two dumbbells over your head and then holding them together. Make sure that the palms of your hand face each other. Bend your elbows to lower the dumbbells behind your head. While doing this, make sure that your shoulders are stable. Squeeze the triceps so that the dumbbells are lifted back to the original position. If the shoulders show signs of dipping while doing the reps, then use less weights.
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