TRICEPS workout at Home | MANIX | Martial Arts and Calisthenics | 2019

No Gym ? No Problem. Watch and learn all the triceps exercises through the above video and practice as advised.

Exercises done in the above video:

Diamond Pushups:
Diamond push-ups are also excellent for targeting the triceps muscles.
• In a plank position, with your body in a straight line, place your hands together in a diamond shape under your chest, thumbs touching.
• Lower slowly, keeping your elbows in.
• Return to starting position and repeat.
• Repeat this for three sets with 15 , 12 and 10 repetitions.
•. Breathing is very important part, while the muscle is lengthen it needs an oxygen to be inhaled and while muscles contraction it need to be exhaled.

Kick back with dumbbells:

• Stand with dumbbells in both hands, while body should be bent forward with back straight.

• There should be a 90- degree angle formed between your forearm and upper arm.
• Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
• Take a pause for 2 - 3 sec at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
• Repeat the movement for three sets of 15, 12 and 10 respectively.

Variations: This exercise can be executed also one arm at a time much like the one arm rows are performed.
Also, if you like the one arm variety, you can use a low pulley handle instead of a dumbbell for better peak contraction. In this case, the palms should be facing up (supinated grip) as opposed to the torso (neutral grip).

Dumbbell one arm triceps extension:
• Grab a dumbbell with one hand of suitable weight, sit in a military press position with back straight.
• Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.
• Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
•. Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
• Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.
• Repeat the movement for three sets of 15, 12 and 10 respectively and try to add on weight in each set.

Variations: You can also do this using a rope instead of a dumbbell

Back dips/ bench dips:
1. For this exercise you will need to place a bench behind your back or any bench height surface. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
4. Repeat for the recommended amount of repetitions.

Variations: You can place your legs on top of another flat bench in front of you in order to make the exercise more challenging. If that variation also becomes easy, then you can have a partner place plates on top of your lap. Make sure that in this case the partner ensures that the weights stay there throughout the movement.

Watch my full body warm up video: https://www.youtube.com/watch?v=b2elEjDiQI8&t=169s

Watch my video on Biceps workout at home:
https://www.youtube.com/watch?v=O3CmCvJBh9M

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