ULTIMATE TRICEP HOME WORKOUT 💪🔥 No Equipment Needed | Build Big Arms Fast!

ULTIMATE TRICEP HOME WORKOUT 💪🔥 No Equipment Needed | Build Big Arms Fast!

🏠 Tricep Workout at Home – App-Inspired Routine (Bodyweight Only)

⏱️ Do each exercise for 40 seconds on / 20 seconds off, complete 3-4 rounds

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1. Diamond Push-Ups

🔸 Place your hands in a triangle under chest
🔸 Elbows stay tight, full extension
✅ Focus: Inner chest & triceps

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2. Chair/Bench Dips

🔸 Use a sturdy chair
🔸 Keep hips close to the chair
✅ Focus: Lower triceps with control

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3. Bodyweight Triceps Extensions (Kneeling)

🔸 Kneel down, lower your forearms to the ground and push back
🔸 Elbows stay in place
✅ Focus: Isolation of triceps

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4. Close-Grip Push-Ups

🔸 Hands under shoulders, elbows in
🔸 Explode up and squeeze at top
✅ Focus: Mid triceps

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5. Overhead Tricep Extensions with Backpack (Optional)

🔸 Load a backpack or water bottle
🔸 Full stretch behind the head
✅ Focus: Long head of triceps

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6. Triceps Dip on Floor

Reps: 12–15
Target: Triceps (especially lateral head)
Tip: Keep elbows tight, don’t flare out. Pause at the bottom for max burn!

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