You clicked this link probably because you either don’t have enough time to spare on your workouts, or you don’t have access to a gym. But one thing’s for sure that your love for building muscles is large – probably the only reason why you are reading this article right now.

So without further ado, let’s get started with quick and easy 15-minute triceps workout at home.

This triceps home workout routine is not only great for adding size to your triceps, but it will also reduce fat from your arms due to shorter rest periods and high active time per exercise.

Triceps Workout at Home Without Weights

1) Dead Stop Push-ups

Muscles Targeted: Triceps, Deltoids,  and Pectoral Muscles

How to Perform:

  • Start with a classic push-up position with your legs together, body straight and hands just wide than your shoulders.
  • Lower yourself all the way to the floor and rest your body for a moment.
  • Now lift your palms off the floor as if you were about to row, pause and then place them back on the floor and lift your body all the way up in a push-up position.
  • Hold for a moment and then lower yourself again to the initial position.

Source: Mens’ Health

PRO Tip:

For better explosive strength, lift your toes slightly off the ground and then push them back on the floor simultaneously while lifting your palm off the surface and pushing it back again.

To improve overall stability and increase the tension in the abdominal muscles, keep your abs drawn in specifically at the top most push-up position.

2) Close Grip Push-ups/Diamond Push-ups

Muscles Targeted: Triceps, Deltoids, and Pectoral Muscles

How to Perform:

  • Begin with a classic push-up position with your feet together, body straight but your hands closer than the shoulder width and resembling the shape of a diamond.
  • By maintaining the posture mentioned above, lower down yourself to perform a push-up by bending arms so that your elbows are perpendicular.
  • Then push all the way up until your arms are fully extended. That’s rep one.

Source: Scott Herman Fitness

PRO Tip:

Keep your elbows as tucked to the side and just don’t let them flare out. You can fix this mistake by positioning your hands slightly outward from the centre of your body so that your elbows and arms are in a better position to perform the exercise.

Try not to move your elbows past your wrists (either behind or sideways) as it puts a lot of unnecessary stress on the elbow joint and may affect your performance.

3) Bench Dips

Muscles Targeted: Triceps and Shoulders

How to Perform:

  • For this exercise, you will need a bench or something similar like a sofa or a sturdy chair.
  • Place the chair behind your back. Grip the edge of the chair with hands fully extended and placed shoulder width apart.
  • Keep your legs straight and extended forward such that it is perpendicular to your chest.
  • Slowly lower down your body by bending through elbows until your upper arms and forearms are perpendicular to each other.
  • Lift yourself back to the starting position by using your triceps. You have complete one rep successfully.

PRO Tip:

Similar to what we advised for close grip push-up, keep your elbows as close as possible throughout the exercises to build more of strength and less of unwanted joint pains.

Try not to go beyond right angle mark (between the upper arm and forearm) as it may take away much of the stress from the triceps and put unnecessary stress on your shoulder muscles.

You can make this exercise even tough by placing your legs on the top of another chair in front of you.

Triceps Workout at Home with Dumbbells

4) Triceps Dumbbell Kickbacks

Muscles Targeted: Triceps

How to Perform:

  • Grab a pair of light dumbbells in each hand with your back bend forward from the waist, knees slightly bend and your palms facing towards your chest. Keep your torso as much as parallel to the floor and your head up.
  • The position of your upper arms should be as close to the torso and parallel to the floor. Your forearms should be perpendicular to your upper arm i.e. your forearms should be pointed towards the ground during the initial position.
  • Now, while keeping your upper arms fixed, lift the dumbbell with your triceps until your arm is fully extended. Maintain this position for a moment.
  • Slowly return to the starting position.

Source: Scott Herman Fitness

PRO Tip:

Don’t just swing the weights back and forth. Pause briefly at the top of each rep to feel the contraction aka burn.
Remember to extend your elbows straight at the head of the motion. You may want to skip heavy weights and get light dumbbells to achieve it.

5) Standing Dumbbell Triceps Extension

Muscles Targeted: Triceps

How To Perform:

  • Start by holding a dumbbell in both hands. Keep your feet at shoulder width apart. Now, using both the hands lift the dumbbell over your head such that your arms are fully extended. It is your starting position.
  • Hold the dumbbell in your palms with your thumbs wrapped around it.
  • Now, while keeping your upper arms close to your head, slowly lower down the dumbbell by bending at the elbows. Lower down the resistance until your forearms almost touches your biceps.
  • Use the triceps to go back to the initial position. There you go – rep one.


Source: Scott Herman Fitness

PRO Tip:

By now you would have probably understood that the key to getting maximum out of major triceps isolation exercise is by keeping upper arms close to the body. You can’t just go wrong with this simple tip.

The Complete Triceps Workout Routine at Home 


Time (minutes)


Triceps Exercise


0:00 – 2:00


Dead Stop Push-ups


2:00 – 3:00


Active Rest


3:00 – 5:00


Close Grip Push-ups


5:00 – 6:00


Active Rest


6:00 – 8:00


Bench Dips


8:00 – 9:00


Active Rest


9:00 – 11:00


Triceps Kickbacks


11:00 – 12:00


Active Rest


12:00 – 14:00


Standing Dumbbell extension


14:00 – 15:00



Dead stop push-ups, close grip push-ups/diamond push-ups and bench dips are perfect exercise for the one who want tricep exercise which require no weights.

So, now you know the exercises with the help of which you can do tricep workout at home with and without equipment, feel free to ask your questions in the comment section below.

Also published on Medium.

Tags : 15 minute workoutTriceps workoutTricpe workout at home
MFF Terminator

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