Home triceps exercises – which of them are worth doing?

Home triceps exercises – what is triceps responsible for?

The muscles referred to as triceps are the back group of arm muscles, which are much larger than the popular biceps in size. The arm triceps muscles, as the name suggests, have a wide initial attachment area covering three separate heads. The long head runs from the infraglenoid tubercle of the scapula. The medial head starts on the posterior surface of the humerus (below the radial nerve furrow) and is part of the elbow joint socket. In turn, the initial attachment of the lateral head is also on the posterior surface of the humerus (but above the furrow of the aforementioned radial nerve) and the lateral intramuscular septum. All muscle heads end with a common end tendon on the posterior surface of the olecranon.

To choose the right home triceps exercises you need to know how the triceps work. The primary function is to straighten the forearm in the elbow joint, which is possible by involving all triceps . In addition, the long head has an effect on the straightening and adduction movements of the arm in the shoulder joint.

Home triceps exercises with dumbbells

People who decide to train at home often have dumbbells, which allow for exercises that have a significant impact on the development of triceps . The additional load allows for greater effectiveness in terms of developing strength and endurance of the muscles, and above all supports the increase of their mass.

Which dumbbell triceps exercises can be performed at home?

• Bent over tricep kickback
• Seated French press
• Lying French press

Home triceps exercises with your own bodyweight

However, not everyone is convinced to train with equipment. Then bodyweight exercises, which have an equally effective effect on triceps and can be performed at home , turn out to be a very good solution. This type of activity is recommended equally for beginners and experienced athletes.

Which bodyweight triceps exercises can you do at home ?

• Diamond push-ups
• Reverse push-ups
• Dips

Should the home triceps exercises be enhanced with supplements?

A well-balanced diet will be necessary for visible effects. However, even the best-prepared diet plan may require additional support. Then it is worth to reach for dietary supplements of the Olimp Sport Nutrition brand - products made in modern laboratories of a pharmaceutical company from ingredients that are high quality and tested for purity.

What supplements should be used for training triceps at home ?

1. Whey Protein Complex 100% – incredibly tasty protein supplement, which allows you to supplement your daily diet with whey protein in two forms (WPC concentrate and WPI isolate) and ensure muscle growth and preservation
2. Vita-Min Multiple Sport – essential vitamins and minerals (in the form of unique Albion® amino acid chelates) with the addition of plant extracts, which creates a beneficial complex for the daily diet, e.g. supporting immunity, nervous system function as well as the energy metabolism
3. Ashwagandha 600 Sport – capsules containing high-quality extract of Withania somnifera root (standardized to 5% of beneficial withanolides) and providing optimal support for the body's adaptation to increasing levels of fatigue