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