Triceps are one of those muscle groups that set you apart from the rest, and they’re a key part of any effective home workout routine. Along with biceps, shoulders, and quadriceps, well-developed triceps add significant volume to your upper arms and provide extra strength for exercises like push-ups and bench presses. While genetics play a role in how visible your triceps will be, consistency and proper training can help you build impressive size—even without ideal genetic predisposition.

Many people believe that building big triceps requires a gym membership, but that’s simply not true. With the right exercises, you can achieve great results from the comfort of your home. In this article, we’ll cover the best triceps exercises you can do with and without equipment, along with tips to maximize your progress.

Triceps Anatomy

The triceps brachii, commonly known as the triceps, is a three-headed muscle located at the back of the upper arm. It consists of:

The Long Head – The largest part of the triceps, which runs along the back of the arm and plays a crucial role in arm extension and overhead movements.
The Lateral Head – Located on the outer side of the upper arm, this part of the triceps contributes to the overall shape and definition of the muscle.
The Medial Head – Situated beneath the long and lateral heads, this part is essential for arm stability and endurance-based movements.

Training all three heads of the triceps is key to achieving balanced muscle growth and maximum strength. A well-structured workout should include both compound and isolation exercises to ensure complete development.

Best Triceps Exercises for Home Workout

Triceps development involves two main types of exercises:

Compound Movements – Exercises like push-ups, bench presses, and overhead presses engage multiple muscle groups, including the triceps, allowing you to lift heavier weights and build strength.
Isolation Movements – These exercises specifically target the triceps, helping with muscle definition and hypertrophy (growth).

Below are some of the most effective triceps exercises to include in your home workout, whether you have equipment or not.

1. Close-Grip Push-Ups (No Equipment)

This exercise is excellent for developing the triceps as it focuses the tension on the back of the arms. How to do it:

Get into a push-up position with your hands placed closer together, directly under your shoulders.
Lower your body while keeping your elbows close to your torso.
Push back up to the starting position, fully extending your arms.
Perform 3-4 sets of 10-15 reps.

2. Close-Grip Dumbbell Press (Requires Dumbbells and a Bench)

If you have a weight bench like the MightyRock foldable weight bench and a pair of heavier dumbbells, you can perform this exercise to add more resistance to your triceps workout. How to do it:

Lie on the bench, holding dumbbells with a neutral grip (palms facing each other).
Lower the dumbbells towards your chest, keeping your elbows close to your torso.
Press the dumbbells back up to the starting position.
Perform 3-4 sets of 8-12 reps.

3. Floor Skull Crushers (Requires Dumbbells)

This is one of the best exercises for triceps development, and it can be done on the floor if you don’t have a bench. How to do it:

Lie on your back and hold dumbbells with your arms extended above your head.
Bend your elbows, lowering the dumbbells towards your forehead.
Extend your arms back to the starting position.
Perform 3 sets of 10-12 reps.

4. Skull Crushers with a Barbell (Requires a Bench and Barbell)

If you have access to a barbell, this version of skull crushers allows you to lift heavier weights for better muscle growth. How to do it:

Lie on a bench and hold a barbell with a close grip.
Lower the bar towards your forehead while keeping your elbows fixed.
Extend your arms to return to the starting position.
Perform 3-4 sets of 8-10 reps.

Tip: If you don’t have a barbell but have dumbbells, consider using a dumbbell-to-barbell converter, which allows you to turn your dumbbells into a barbell in seconds.

5. Triceps Dips (No Equipment Needed)

Dips are a fundamental bodyweight exercise that only requires a sturdy surface like a bench, chair, or table. How to do it:

Sit on the edge of a bench and place your hands shoulder-width apart.
Slide your hips off the bench and lower yourself until your arms are at a 90-degree angle.
Push yourself back up to the starting position.
Perform 3 sets of 12-15 reps.

6. Overhead Dumbbell Triceps extension (Requires Dumbbells)

This exercise targets the long head of the triceps and can be done while seated or standing. How to do it:

Hold a dumbbell with both hands and extend your arms overhead.
Lower the dumbbell behind your head by bending your elbows.
Extend your arms back to the starting position.
Perform 3-4 sets of 10-12 reps.

7. Triceps extension from the Floor (No Equipment Needed)

This is a great bodyweight alternative to cable triceps extensions. How to do it:

Get into a forearm plank position with your palms flat on the ground.
Press through your palms to lift your elbows off the floor, engaging your triceps.
Slowly lower back to the starting position.
Perform 3 sets of 12-15 reps.

8. Bench Triceps Extension (Requires a Bench or Sturdy Surface)

If you’re looking for a more challenging exercise, this movement is great for advanced lifters. How to do it:

Position a bench or chair near a wall to prevent movement.
Place your hands on the edge of the bench and lower yourself while keeping your elbows close to your body.
Push back up to the starting position.
Perform 3 sets of 10-12 reps.

Additional Home Workout Tips for Maximum Triceps Growth

Progressive Overload: Gradually increase resistance by adding weight, increasing reps, or reducing rest time.
Proper Nutrition: Consume enough protein and healthy fats to support muscle growth and recovery.
Consistency is Key: Aim to train triceps 2-3 times a week for optimal results.
Stretching and Recovery: Ensure you properly stretch your triceps after workouts and allow adequate recovery time.

Final Thoughts

By incorporating these eight exercises into your home workout routine, you can significantly improve your triceps size and strength. Adjust the number of sets and intensity based on your fitness level. Beginners can start with 3 sets of 10-15 reps per exercise, while advanced lifters can increase the weight and volume.

Whether you have access to equipment or not, triceps growth is possible with consistency, proper technique, and progressive overload. Now, get started and build those strong, defined arms!

Build Big Triceps with Home Workout – With and Without Equipment