How to pump up triceps at home without dumbbells - a set of exercises for beginners

How to pump up triceps without dumbbells? Only 2 exercises will help a beginner

February 13, 2023, 13:55 MSC.

If you combine these movements correctly, you will develop your muscles well.

Dumbbells are an integral part of pumping most muscle groups, but today’s workout will prove that you can do without them if you want. We have compiled a home complex of exercises for beginners who want to work triceps at home.

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The choice of exercises in the given conditions is small, these are various kinds of push-ups and forearm extension with a rubber band. Everything is quite simple, and the main thing is that the exercises can be performed at home.

Obsah

Push-ups from the floor with a narrow position of the hands

Technika

Take the position of lying down on straight arms.
Place your hands so that they are parallel to the shoulders.
As you inhale, bend your elbows along the body.
As you exhale, return to the starting position.
Focus on the triceps muscle of the shoulder.

This exercise has several variations, it all depends on your fitness.

Kneeling.
In an incline from an elevated position.
Partial reps in half amplitude (spring).
With a pause at the bottom point.
With additional resistance in the form of rubber.

In the previous article told how to pump legs without squats with a barbell.

Extension of the forearms with a fitness rubber band

Technika

Step with your feet on the rubber band, the other end of the rubber band take in your hands and stretch them above your head.
Bending your arms at the elbows, slowly bring them behind your head.
Return to the starting position.
Your shoulders should be perpendicular to the floor.

This exercise also has several variations, all of them are acceptable, you can alternate them for variety.

Your shoulders are pressed against your body with one or both hands, with the point of suspension of the rubber band at the top at head level.
With one hand the shoulder is pressed against the body, the other hand holds the rubber.

How to combine these exercises?

The combination of these two blocks of exercises will be enough for the systematic development of the triceps. You can choose two variations of execution in each block, based on your degree of preparation, and perform in the mode described below.

Narrow push-ups with a pause at the bottom point.
Forearm extension with both hands.
Classic narrow push-ups.
Forearm extension with one hand.

A set-repetition routine consists of four or five sets of 10-15 repetitions in push-ups and three or four sets of 15-20 repetitions in extensions. The first workout may be difficult, but you just have to endure it. It will get easier as your muscles get stronger.

Repeat training can be every day or every other day, gradually increasing the progression of the load by selecting more difficult variants of exercises and slowing down the pace of execution.

The link told about the best exercises for triceps in the gym.