Want to target that pesky batwing area but not sure how to do it? This at-home triceps workout will set your arms on fire! In just 15 minutes and without dumbbells, you can get in an effective triceps workout to help strengthen and tone that problem area.
Though most people fall into the trap of training just their biceps (front of the arm), it’s the triceps that really need some attention.
Everyone has that ONE area that bugs them. And as Certified Strength and Conditioning Specialist, I can tell you that for many women, the back of the arms are that spot.
Unfortunately, many moms also find it easy to work their biceps but just aren’t sure how to create a workout that hits the batwing area.
So I’ve got you covered. This triceps workout:
- Is done in just 15 minutes
- Requires no dumbbells
- Focuses on all three heads of the triceps
- Is great for the upper arms
- Helps build muscle to reduce the look of batwings
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
Below is the at-home triceps workout that uses mostly just your body weight.
You don’t need dumbbells but you do need some space and a table/chair/bench and a bottle of water.
|Narrow Push Ups||2 sets x max reps|
|3 sets x 45 seconds|
|Push Plank||30 seconds|
|Underhand Kickback||10 per arm|
|3 sets x 45 seconds|
To perform the workout: Perform narrow grip push-ups for as many repetitions as possible without losing your form. Rest for 45 seconds and repeat the push-up for another set.
Then, move on to the next sequence and perform the bows and dips for the repetitions prescribed, back to back without rest. Pause after the dips for 45 seconds and repeat the sequence a total of three times through.
Finally, move on to the last three triceps exercises. Perform them back to back only rest after the List for 30 seconds. Repeat that for a total of three times.
Tips To Perform The Workout
Form is key if you find yourself losing engagement. Stop and reset.
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.
To make dips even harder, try elevating your feet.
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!
Narrow Push Ups
- Come into a plank with the hands just outside the shoulders and feet shoulder-width apart.
- Keep the elbows tucked backward as you bend the elbows and lower down toward the floor.
- Keeping the elbows tight, press back up and extend the arms fully.
- Come into a plank position on your knees with your hands about 5 inches ahead of your face with your arms straight.
- Bend the elbows until your forearms rest on the floor.
- Press into your hands and straighten the elbows.
- Set up your hands on a bench so that your fingers are pointing away from your bum.
- If you’re a beginner, keep your feet under your knees for support. Otherwise, straighten the legs.
- Bend the elbows and lower your hips toward the floor.
- Push through the hands and extend the elbows to bring the hips back up to the starting position.
- Set up in plank position with feet shoulder width for support.
- Maintaining the plank, bring your right forearm down to the floor and then your left. You should now be in a forearm plank.
- Reverse the movement and place your right hand on the floor.
- Push up while moving your left hand to the floor so you’re back in a full plank starting position.
Underhand Triceps Kickback
- Grab a bottle of water.
- Set up on all fours with an engaged core.
- Hold the bottle of water in your right hand.
- Bend the elbow and raise it up so that it is just above your hips (this is your starting position).
- Keeping the elbow up, extend the arm so that your hand moves toward your bum.
- Fully lock out the elbow and engage your tricep. Pause.
- 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!
- Sit on the floor with your legs out straight and your hands outside your hips with the palms down.
- Extend the arms, press into the floor, and tuck your tailbone under to lift your legs off the floor (knees bent is okay!).
- Hold the position focusing on super straight arms.
What To Expect
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.
Not ready to commit? Challenge yourself to the 5 Day Fitness Challenge for moms to get started!
Other Fitness Tips To Help You Smash Goals
- The best tricep exercises for women
- 10 exercises for batwings
- 7 Exercises to improve push ups
- How to master push ups as a beginner
- The best no equipment shoulder exercises
- How to make at home workouts harder
- Everything you need to know about home workouts
- 3 muscles to always stretch post workout
- Why you should use pause reps
- Best bodyweight exercises for moms
- How to do an eccentric push up
- 15 Back exercises you can do at home
- Follow along home workouts
- Strength training for beginners
- Non-scale fitness goals
- Fitness tips for moms
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Frequently Asked Questions About Home Tricep Workouts
Like any muscle, to build the triceps you need to focus on engaging them to their fullest potential and then using progressive overload to challenge them. Work triceps exercises like diamond push-ups, plank-ups, dips, and kickbacks into your home workouts and progress the exercises in weight, repetitions, or time under tension.
They work the upper body as a whole (as well as the core and to some extent the glutes). Most push-up variations target the pectorals as the main muscle group. However, you can tweak your hand position to focus more on triceps by using a narrow or diamond grip stance.
If you want to tone your triceps, aim to do this at-home tricep workout at least twice per week making sure there is adequate rest between workouts.