Triceps Workout For Home

THE 4 BEST BODYWEIGHT EXERCISES FOR STRONG TRICEPS

I'm usually not the one to care about how big my arms are. However, it's summer time, and if you don't have a nice set of arms, then people will never know you workout. So it's time tone up those arms, and you can do it right in the comfort of your own home. You will need the following equipment: a pair of dumbbells, pullup bar (or something to hang on), and your bodyweight.

We're going to be doing something known as interval training. Intervals are where you perform a particular exercise for a given time frame, then move on to next exercise. We will be alternating between two exercises back to back, which is called a superset. Hence, this method can be effectively called Superset Intervals (Or Interval Supersets, whichever you prefer).

Here's the first set of exercises:

 1. Hammer Curls 

Stand with feet shoulder width apart. Hold the dumbbells out to your sides, with your palms inwards. Curl the dumbbells towards the ceiling, while keeping the palms inward, facing each other.

2. Chinups 

Get underneath a pullup bar. Grab the bar with a shoulder width grip, palms facing you. Tuck your feet behind you by bending your knees. Pull your body up towards the bar until your chin clears the bar.

Perform hammer curls for 30 seconds, then move onto chinups. Perform chinups for 30 seconds, and move straight back to hammer curls. Perform each exercise for 3 sets. This combo will take you just 3 minutes

Here's the second set of exercises:

3. Pushups 

 Get into pushup position with a comfortable hand grip. Lower your body towards the ground until your chest is just an inch off the ground. Push yourself back up to starting position.

4. Tricep Extension 

 Grab one dumbbell with both hands   by clasping your hands around one of the heads of the dumbbell. Hold it in this position carefully above your head while standing shoulder width apart. Lower the dumbbell behind your head by bending your elbows. Lower until your elbows are fully bent, then lift back to starting position.

Perform pushups for 30 seconds, then move onto tricep extensions. Perform tricep extensions for 30 seconds, then move back to pushups. Perform each exercise 3 sets. This combo will take you just 3 minutes.