Triceps Workout
The triceps. Triceps take normally 2/3 of your upper arm’s muscular mass. For some reasons though, many people pay more attention to biceps when it comes to judging someone’s physique. If you do want huge upper arms though, hit your triceps twice as hard as your biceps 
You’ll need:
- A bench-like structure. I use a plastic box for that.
- Two adjustable dumbbells. For triceps beginners you’ll need at least 39 lbs (approx. 17 kg) per dumbbell.
- Maybe a pair of old gloves.
- A bodytweaker’s let’s-suffer mindset.
- At least 30 minutes of your time.
Lying Dumbbell Triceps Extensions
This exercise isolates triceps completely if you’re doing it right. No other muscle shall be working. You start with your arms in vertical position, then you slowly bend your arms at your elbows. You keep your upper arms vertical and bend your elbows until your forearms are horizontally positioned. Keep in mind that you don’t move your upper arms at all. You may want to take less weight, but do this one correctly.
3-4 sets of 15 reps each shall be enough
Overhead Dumbbell Triceps Extension
As in the other exercise your triceps shall stay completely isolated when doing this exercise correctly. You do one arm at a time. You use your arm, that’s not working, as a support for your working arm. Holding your working arm just below the elbow ensures that its upper arm stays firm and you use your triceps only.
3-4 sets of 15 reps each
Standing Bent-Over Dumbbell Triceps Extension
No other muscle group is as easy to isolate with dumbbells as your triceps. In this exercise, if done correctly, you also work only on your triceps. It’s pretty easy to start moving the weight with your shoulders/back, so it’s a nice idea to take less weight, but do this exercise “by the book”. Usually I take the same weights as in other triceps exercises above.(I used less weight on these photos because it’s a pain to hold a 40 lbs dumbbell horizontally waiting for the camera to take a shot 
)
You shall keep your upper arms and your back in a fixed horizontal position. Concentrate on doing this exercise with your triceps only.
4-3 of 15 each
Triceps are the extensor muscles of your upper arm. It sounds important and believe me it is, strong triceps can come in handy in many situations. Besides ripped triceps just look awesome when wearing a shirt without sleeves
There are many other triceps exercises you can do at home. I’ll post some of them at a later date. Enjoy!
Note: A real bodytweaker takes less weight, but does the exercise correctly
Cost: 0$ for looking good in a sleeveless shirt
I like the tricep dip. (Hang off a bench, lower yourself till upper arms are parallel to floor, then rise.) I don’t know how effective it is, but when I lost a lot of weight and was finally not too heavy to do them? That was a happy day!
Indeed. That is my favorite exercise, too. I use tub, sofa edge or any other “stable” surface. If you want to try a harder variation, put your legs on a chair. Or any other elevated surface. I usually do masochistic 3 sets/30 reps.
I’m sure Wit will post more exercises on triceps very soon, incluiding bench dips. I think he had “stability” issues with the chair and couldn’t take the photos.
With the overhead extension you can also do it using two hands (often called a “skull crusher”) where the weight starts over your head and is lowered between your shoulder blades. I find this is a good one as it saves time compared to doing each arm individually.
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