Here are some top 5 best triceps exercises for men that every man can performs at home without having any gym equipment. As we know that Physical Fitness is a Primary part of our life, that is why we can say that ” Sound Mind present in a Sound Body ” . This is actually means that if we have a good physical fitness then automatically our mind works properly because there is a very deep and close connection between body and mind. Exercise also leads to improve immunity of a body.
All round fitness is very important to live a comfortable life without any disease. There are a lot of exercises for biceps , triceps, chest, shoulders, legs, abs, wrist, back etc. But here are some Best Triceps Exercises for Men that can be performed at home easily.
What are Triceps ?
As from the given word ” Tri “, it means three and ” cep ” means head. Triceps is a set of three muscles present on arms just below the shoulder level and on the back side of the biceps. The three muscles are;
- The Lateral head.
- The Middle head.
- The long head.
They help to increase the angle between forearm and the upper arm and also helpful to push any heavy material. In fact, these muscles are also very helpful to perform different kinds of actions at different time.
Difference between Biceps and Triceps;
Biceps are made up of two muscle bundles namely ” long + short head ” .
These particular muscles function as flexors, means bend the elbow by decreasing the angle between the forearm and the upper.
These muscles are used for pulling.
| Triceps Triceps is a pair of three muscles namely ” long, Middle + lateral head ” .|
Triceps function as extensors, means that they are helful to increase the angle between the forearm and upper.
These muscles are used for pushing .
These muscles lies opposite to each other. Biceps are present on the front portion of the arm, while on the other side triceps lie on the back side of an arm. There are a lot of exercises of triceps by using which we can develop our triceps at home.
Triceps Kick Back;
image source google.com
- We can perform this kick back triceps exercise with some resistive material like water bottles, bricks, Dumbles etc.
- You just have to bend yourselves at almost 45 degrees, and then put your elbows into backward direction just little above your back as shown in the figure.
- After making the perfect position of kick back triceps, try to perform light weight reputations of almost 25 – 30 including 3-4 sets.
- If you want to perform kick backs of triceps in heavy weight, then you can do reputations of almost 12 – 15 including 3 – 4 sets.
Dips for Triceps;
- These are light weight dips for triceps on the bench, you can also perform these dips at home.
- Take a support of any bench at your home, then perform dips lightly 30 – 35 reputations including 3 – 4 sets.
- There are a lot of benefits of light dips i.e, Triceps cutting, intensive strength, Endurance etc.
- Take two benches or take any two materialistic equipment as show in the figure. Hold the bench with both the arms from one side and then put your legs on another support as shown above.
- Do reputations of almost 15 – 25 including 4 – 5 sets every day.
- Benefits; Intensive strength, shoulder exercise, increasing in the size of triceps muscles etc.
Diamond Push ups;
- The diamond push ups are little difficult than the normal push ups, actually these push ups are very help full for increasing arm’s strength and triceps exercise.
- In order to perform these diamond push ups, you have to just laid down like a normal push ups but your hand’s position should be like a diamond as shown in the picture above.
- After that, perform reputation of almost 12 – 15 including 2 – 3 sets per day.
- Benefits; Improve arm’s strength, triceps build, including little chest workout etc.
Push Ups with Bench;
- These push ups are also quite similar to the normal push ups but you need a bench at home or take support of some stairs.
- In order to perform these push ups, you have to take position like normal push ups but you must close your hands as you can see in the above picture.
- You should perform reputations of almost 18 – 20 including 4 – 5 sets everyday.
- Benefits; endure triceps include strength, little chest workout and some extension of wrist etc.
- Again you need a bench to perform these push ups at home. If you do not have bench then take support of some stairs. In these performance, you just have to take position like diamond push ups.
- Elevation is required for these push ups at approximately 30 degrees, so that large weight should be concentrated on your hands.
- Perform reputations of almost 12 – 15 including 4 – 5 sets everyday.
- Benefits; Build triceps size, increase arm’s strength, little chest workout etc.
These are some best exercises to build triceps that you can do at your home without spending money on equipment.
Some Important facts about Human’s daily life in terms of Physical Fitness;
- In the present days, maximum people are totally busy in their own work just only to earn money to spent well settled life, but they do not have enough time for their physical fitness.
- Maximum people are lacking from good physical fitness because they do not give some time to their physique.
- And we know about today’s nutritive values of food containing chemical pesticides as well. But we people just ignore each and every harm of our physical fitness.
- In the present era, we see that people suffering from various kinds of diseases like, blood sugar, blood pressure problems, hyper tension etc. But even by knowing these kinds of diseases, we are just ignoring and ignoring.
- People spent most of their time on social media platforms but are not aware of their physical fitness.
Importance of Triceps;
As we know that all round fitness is very important but different exercises have their different role on our body. Same in this case, triceps are very important for the body because triceps provide good and attractive look to men. And also provide perfect tri+bi muscles. Its main work is to push some thing heavy in forward, upward and downward direction.
So here we have explained the best triceps exercises for men at home. These are that exercises which can be performed by every man during these lockdown days. If you are very aware of your triceps, then do read these exercises carefully and start performing at home. You will see the result just within 1 month.
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