3 Tricep Workout You Can Do At Home

The triceps muscle is one part of the arm muscle that you need to train is the triceps muscle. Exercising the triceps muscles can be done using a wide variety of exercises. Even the triceps muscle can be trained at home.

Latihan otot tricep di rumah

Just like this article title, at this Heze Fit post, we will do triceps muscle exercises at home. Hopefully this post is useful for those of you who want to shape the body but don't have time to go to the gym.

So one of these muscle exercises is triceps, you can do it at home using simple, simple movements that can be practiced by anyone but the results are very effective. So there are 3 movements of triceps muscle exercises at home. Here are the movements:

1. Triceps dips

Your triceps dips only need one seat. I'm sure my friends will have chairs at home, boarding houses and apartments. The stages of implementing the movement are as follows:

- Both hands must touch the chair and the position of the hands must be straight.

- The position of your legs should also be straight. Leg position should not bend.

- Lower your hands until your elbows form a 45 degree angle.

- Try your elbows and arms can be in a position of 45 degrees.

- When the triceps dips, only both hands can move, feet cannot move

- Do this triceps dips 12-15 reps, 3 sets

Triceps dips are very effective if you don't have tools like dumbbells. To make you clearer about how to do triceps dips, you can watch the following triceps dips exercise video:

2. Tricep extension

Triceps extension is done using just one dumbbell. If you don't have a dumbbell, you can replace it with a bottle containing sand or water (use media / objects) that has a load. Here are the steps to do the triceps extension:

- Stand straight and body position straight (not allowed to bend)
- Hold one dumbbell
- The position of the dumbbell is behind your head
- Position the elbow that holds the dumbbell at an angle of 45 degrees
- Raise the dumbbell so that the dumbbell is above the head
- Return to starting position, and repeat the movement
- Perform this movement 12 reps 3 sets.

For more details on how to implement the tricep extension, you can watch the following tricep extension exercise video:

3. Dumbbell kickback

Dumbbell tricep kickback is an exercise to build muscle triceps that can be done with one dumbbell. If you don't have a dumbbell, you can replace the dumbbell with a bottle containing sand / water. The dumbbell kickback steps are as follows:

- Put your hands and knees on the chair.
- If you don't use a chair, then move one of your knees forward, and place your hands on your knees.
- One hand holds the dumbbell, and the other foot touches the floor.
- Slightly lean the body forward, but the back must remain upright.
- The position of the dumbbell is in front of the chest.
- Swing the dumbbell backward until your elbows are straight / full position.
- The position of the elbow must be straight should not bend.
- Return to the initial stage.
- Repeat the movement 10-15 reps, 3 sets.

For more details, you can watch the following ways to do the dumbbell tricep kickback:

That's the 3 movements of triceps muscle exercises at home. You can do these movements routinely 2 times a week, set adequate rest patterns (sleep 6-7 hours a day) and the right diet to get maximum results.