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## Triceps Exercises at Home

Many people favour biceps exercises because those muscles are more visible when flexing, but a true fitness enthusiast knows not to ignore the triceps. The muscle extending along the back of the upper arm, the triceps is crucial to strength and maintaining a well-proportioned physique. If you’re ready to build and strengthen your upper arms, then crack on to read our handy guide to triceps exercises you can do at home.

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## Intro to Triceps Exercises

When doing any kind of strength training, it’s important to [warm up](/exercises/stretching-and-warmups-exercises/best-warm-up-exercises/) properly. Be sure to stretch your arms before ever picking up a weight, and remember: ‘no pain, no gain’ isn’t always true. If you feel any pain when doing any of the exercises below, stop. You don’t want to damage your muscles. Instead, take things slow and discover which routines work best for you over the first couple weeks. If you stick with it, you’ll see the results in no time.

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## Triceps Exercises: Step-by-Step Guides

Perhaps the most useful triceps exercises is the diamond push up. Requiring no equipment (other than your own body weight and an optional exercise mat), the diamond push up is similar to the traditional [push up](/exercises/chest-exercises/how-to-do-a-push-up/), but the altered hand placement provides a great workout to your triceps.

Here’s how to do it.

1. **Get into a** [plank](/exercises/abs-and-core-exercises/how-to-do-a-plank/) or traditional [push-up](/exercises/chest-exercises/how-to-do-a-push-up/) stance, keeping your spine straight once you’re in position.

2. **Place your hands together** in a diamond or triangle shape: keeping your palms facing the floor, allow your index fingers and thumbs to meet each other.

3. **Finally, carry on** with the usual push-up movement, lowering your body to the floor and then reversing the motion to complete a single push up.

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**Diamond push ups** will bulk out your triceps, improve your [upper body](/exercises/arms-and-shoulders-exercises/upper-body-workouts/) strength, and increase your shoulder size, as well. If you’re looking for more variety, perhaps with more equipment, then check out our list of additional triceps exercises you can do at home:

* [Triceps Kickbacks](/exercises/arms-and-shoulders-exercises/tricep-exercises-using-dumbbells/)

* [Dumbbell Pullovers](/exercises/arms-and-shoulders-exercises/tricep-exercises-using-dumbbells/)

* [Dips](/exercises/chest-exercises/how-to-do-dips/)

* [Skullcrushers](/exercises/arms-and-shoulders-exercises/how-to-do-skull-crushers/)

* [Chest Presses](/exercises/chest-exercises/how-to-do-a-dumbbell-bench-press-formerly-chest-press/)

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## Want to learn more?

Working with weights is easy to do at home, but you’ve got to keep it safe and use good form if you want to reap the benefits. If you’re ready to take things to the next level, why not get in touch with your [local Gym](/find-a-gym/), where our friendly[ personal trainers](/personal-training/) would be happy to create an individualised workout plan to help you achieve your fitness goals—we’re here for you!

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Want to learn the best triceps exercises? Check out our handy list, which includes some key exercises, their benefits, and how to do them effectively.

Triceps Exercises You Can Do at Home | Arms and Shoulders Exercises | The Gym Group

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