Best At Home Tricep Exercises

Strong triceps add size and definition to your arms. And luckily, you don't need a complicated routine to perform the best triceps exercises at home with dumbbells or a workout bench.

Below are some of the best triceps exercises to add to your routine, along with how you can easily add the right Marcy equipment you need to perform them in your own home gym.

 

The Best Triceps Exercises

There's no single best triceps exercise for everyone, but having a well-rounded routine incorporating high-quality strength equipment that directly targets the triceps is key.

Here are seven of the best exercises for triceps you should add to your workouts.

 

1. Close-Grip Bench Press

Close-grip bench presses are compound exercises in which you bring your hands closer together, focusing more on the triceps than a traditional bench press.

Sets: 3-4
Reps: 8-12
Focus: Aside from triceps, it also works the chest and shoulders

How to perform a close-grip bench press:

1. Lie flat on your weight bench, gripping the bar slightly less than shoulder-width.
2. Unrack the bar and position it over your chest.
3. Keep your elbows relatively close to your torso while lowering the bar.
4. Push the weight up until your arms are fully extended.
5. Lower the bar under control and repeat.

Why it works:
It’s easy to progressively increase the resistance to keep building your upper-body and triceps strength, making these beginner exercises for triceps great for progression.

 

2. Dumbbell Skull Crushers

Skull crushers are one of the classic exercises for triceps you can do with weights. Using dumbbells lets you work each arm independently while giving you flexibility with grip and positioning.

Sets: 3-5
Reps: 4-6
Focus: Along with your triceps, skull crushers also work your shoulders and forearms.

How to perform dumbbell skull crushers:

1. Lie on a bench holding one dumbbell in each hand.
2. Extend your arms above your chest.
3. Bend your elbows, slowly lowering the dumbbells toward the sides of your head.
4. Keep your upper arms relatively stationary.
5. Extend your elbows, returning the dumbbells to the starting position.

Why it works:
These exercises are great for building good form, especially if you start with a lighter weight and focus on performing controlled repetitions.

 

3. Overhead Dumbbell Triceps Extensions

The overhead extension is one of the best triceps dumbbell exercises because it stretches your triceps while you strength train.

Sets: 3-5
Reps: 4-6
Focus: Fully works the triceps, from the elbow to the shoulder joint.

How to perform overhead dumbbell triceps extensions:

1. Sit or stand while holding a dumbbell with both hands.
2. Extend the dumbbell overhead.
3. Bend your elbows and then lower the dumbbell behind your head.
4. Keep pointing your elbows forward instead of letting them flare excessively.
5. Extend your arms, raising the weight back overhead.

Why it works:
Since this exercise requires minimal equipment, it’s easy to add to your triceps workout at home with dumbbells.

 

4. Dumbbell Kickbacks

Dumbbell kickbacks are another simple at-home triceps workout to do with dumbbells. They work best with lighter weights and slow, controlled repetitions.

Sets: 3-5
Reps: 12-15
Focus: Shoulders, core, and forearms

How to perform dumbbell kickbacks:

1. Hold one dumbbell in each hand, hinging forward at your hips.
2. Keep your back neutral and bring your upper arms alongside your torso.
3. Bend your elbows to approximately 90 degrees.
4. Straighten your elbows and extend your arms behind you.
5. Squeeze your triceps before slowly lowering them to the starting position.

Why it works:
Avoiding a swinging motion with the dumbbells keeps your upper arms stable, allowing you to maintain tension in the triceps for a more effective workout.

 

5. Tricep Dips

Tricep dips are another great exercise you can do at home that requires very little equipment. A stable workout bench can provide a convenient platform for movement.

Sets: 3-4
Reps: 10-15
Focus: Shoulders and chest

How to perform tricep dips:

1. Sit on the edge of your weight bench, placing your hands beside your hips.
2. Move your hips forward off the bench.
3. Bend your elbows while slowly lowering your body.
4. Keep your shoulders controlled and avoid dropping too deeply.
5. Push through your hands to extend your elbows and return to the starting position.

Why it works:
If you want more progressive exercises, triceps dips are the way to go. You can adjust your leg position to change the difficulty by extending your legs.

 

6. Dumbbell Floor Press

Don't have a bench? The dumbbell floor press is one of the easiest triceps exercises to perform with dumbbells at home.

Sets: 3-5
Reps: 4-6
Focus: Chest and shoulders

How to perform a dumbbell floor press:

1. Lie on your back with your knees bent and feet planted on the floor.
2. Hold a dumbbell in each hand above your chest.
3. Slowly lower your arms until your upper arms reach the floor.
4. Pause briefly.
5. Push the dumbbells up until your arms are extended.

Why it works:
Dumbbell floor presses can focus on different parts of the triceps just by changing your grip. Use a neutral or relatively narrow grip to place additional emphasis on the triceps.

 

7. Dumbbell Tate Press

The Tate press offers a different angle to work different muscle groups within your triceps, making it perfect for a dumbbell-focused routine that includes skull crushers and traditional extensions.

Sets: 2-5
Reps: 10-12
Focus: Shoulders

How to perform a dumbbell tate press:

1. Lie on a bench, holding one dumbbell in each hand.
2. Begin with the weights above your chest and palms facing forward.
3. Bend your elbows outward as you lower the dumbbells toward your chest.
4. Keep the movement controlled.
5. Extend your elbows, pressing the dumbbells back to start.

Why it works:
Beginners can add this movement to their routine by using lighter weights until they're comfortable with the movement pattern for these at-home triceps workouts.

 

Performing the Best Tricep Workouts at Home

When it comes to doing the best at-home workout for triceps, consistency matters more than anything, and you don’t need the most elaborate gym setup. A pair of dumbbells and a sturdy workout bench gives you plenty of options to perform some of the best tricep exercises at home, like presses, extensions, skull crushers, and dips.

With dumbbells, weight benches, and Smith machines from Marcy, you can do a complete triceps workout at home to build stronger triceps over time.

Build your dream home gym with Marcy today.

 

 

FAQs About At Home Tricep Workouts

How do you work out triceps at home?

You can exercise triceps at home with dumbbells and a weight bench to perform overhead extensions, skull crushers, and floor presses.

 

How often should I train triceps?

Training the triceps around two times per week balances training time with recovery time. Triceps are also worked during chest and shoulder exercises, so keep that in mind when building your routine.

 

What equipment do I need for an at-home tricep workout?

You don't need equipment for at-home tricep exercises, since there are bodyweight exercises that target them. However, adjustable dumbbells and a workout bench give you even more options.

 

Can you build triceps with only dumbbells?

Dumbbells provide enough resistance for effective triceps training. A well-designed at-home triceps workout with dumbbells can include compound presses and isolation exercises for a balanced routine.