15 Minute Triceps Workout At Home Without Dumbbells

Everyone has that ONE area that bugs them. And for many women, the back of the arms are that spot.

Unfortunately, many moms also find it easy to work do a resistance band biceps workout but just aren’t sure how to create a workout that hits the batwing area. This tricep workout will walk you through the simple exercises you need to strengthen, tone, and sculpt your triceps.

What Are The Triceps?

Before you train it you should know what you’re working!

There are three “heads” to the tricep muscle and you need to target all of them for an effective workout. Hitting all three with triceps exercises is also the best way to get that sculpted, toned look.

Lateral head: this is the part of the tricep that is more on the side of the arm.

Long head: this is the classic back of the upper arm muscle that most people associate with triceps.

Medial: hidden mostly beneath the long head nut further down toward the elbow.

Though most exercises will hit all of the upper body muscles, the ones used in this workout place an emphasis on the triceps muscles.

Triceps Workout At Home

Here’s a breakdown of the exercises in this at-home triceps workout so you can screenshot it or follow along easily. You don’t need dumbbells, but you do need some space, a table/chair/bench, and a bottle of water.

To perform the workout:

1. Perform narrow grip push-ups for as many repetitions as possible without losing your form.
2. Rest for 45 seconds and repeat the push-up for another set.
3. Move on to the next sequence and perform the bows and dips for the repetitions prescribed, back to back without rest.
4. Pause after the dips for 45 seconds and repeat the sequence a total of three times through.
5. Finally, move on to the last three triceps exercises. Perform them back to back, only rest after the List for 30 seconds.
6. Repeat that a total of three times.

Hack: Start with two tricep workouts per week and then aim to either increase your repetitions or sets to progress your endurance and strength.

Tips To Perform The Workout

Form is key if you find yourself losing engagement. Stop and reset. Below is a breakdown of the triceps exercises and how to perform them.

Like any new workout, the first time you go through it is a bit challenging as you get used to the movements. It’s slower-moving and that’s okay!

Also, keep in mind that you’ll be much sorer the first 1-2 times through the workout as your upper arms adapts to something completely new.

Narrow Push Ups

In push-ups, for the triceps to be dominant you need to shoot the elbows backward and keep them close to your torso. If you cannot do this in a regular push-up position, either elevate your push-ups or perform eccentric push-ups. learn how to get better at push ups in four steps.

1. Come into a plank with the hands just outside the shoulders and feet shoulder-width apart.
2. Keep the elbows tucked backward as you bend the elbows and lower down toward the floor.
3. Keeping the elbows tight, press back up and extend the arms fully.

Floor Bow

1. Come into a plank position on your knees with your hands about 5 inches ahead of your face with your arms straight.
2. Bend the elbows until your forearms rest on the floor.
3. Press into your hands and straighten the elbows.

Tricep Dips

1. Set up your hands on a bench so that your fingers are pointing away from your bum.
2. If you’re a beginner, keep your feet under your knees for support. Otherwise, straighten the legs.
3. Bend the elbows and lower your hips toward the floor.
4. Push through the hands and extend the elbows to bring the hips back up to the starting position.

Push Plank

1. Set up in plank position with feet shoulder width for support.
2. Maintaining the plank, bring your right forearm down to the floor and then your left. You should now be in a forearm plank.
3. Reverse the movement and place your right hand on the floor.
4. Push up while moving your left hand to the floor so you’re back in a full plank starting position.

Underhand Triceps Kickback

1. Grab a bottle of water.
2. Set up on all fours with an engaged core.
3. Hold the bottle of water in your right hand.
4. Bend the elbow and raise it up so that it is just above your hips (this is your starting position).
5. Keeping the elbow up, extend the arm so that your hand moves toward your bum.
6. Fully lock out the elbow and engage your tricep. Pause.
7. Bring the hand back down so that the elbow is at a 90-degree position.

Note: you do not need the dumbbell in the image, use a full water bottle!

List

If you find you cannot lock out on the List, place your hands on yoga blocks. To make the movement easier, bend the knees and keep or hover the feet on the floor. The goal is to hit your triceps not your core so it’s okay!

1. Sit on the floor with your legs out straight and your hands outside your hips with the palms down.
2. Extend the arms, press into the floor, and tuck your tailbone under to lift your legs off the floor (knees bent is okay!).
3. Hold the position focusing on super straight arms.