The most accessible and convenient triceps exercise at home will be traditional push-ups. This exercise also works effectively on the chest, shoulders, and core muscles. The degree of load can be selected due to the position of the body, for example, placing your hands on a bench or other support. A more effective load on the triceps muscles allows you to change the position of the arms. In traditional push-ups, the arms are shoulder-width apart or slightly wider. For more load on the triceps and biceps, use diamond push-ups. They get their name from the shape that the hands take during exercise. Start from the standard push-up position. The back should be flat and parallel to the floor.
Place your palms together and keep straight. Rotate your hands inward about 45 degrees and extend your thumbs – the open space between your thumbs and forefingers should look like a diamond. The body must be kept straight.
Lower yourself slowly until your chest almost touches the ground. Hold this position for 1-2 seconds before lifting again. Repeat the exercise 8-12 times.
A beginner athlete can lower his knees to the floor in the early stages. Advanced athletes can increase the load by changing the position of the legs. For example, you can put them on a low stop or push them against a wall. The most difficult option for diamond push-ups is this exercise with elbows touching the floor.
Reverse bench push-ups
This exercise is effective for strengthening the triceps, abdominal muscles, back, and is excellent for strengthening the physical condition of the upper body. At home, the bench can be replaced with a sofa, heavy chair or other low heavy object with good support.
Place your hands shoulder-width apart on a sports bench, stable couch, or chair. Get close to the bench, with your elbows as close to your body as possible.
Stretch your feet in front of you, bend slightly at the knees, heels rest on the floor. Bend your elbows slightly in straight arms to avoid damaging your joints.
As you inhale, slowly bend your elbows to lower your body to the floor until your shoulder and forearm form a 90-degree angle. Be sure to keep your back close to the bench.
Hold the body down for 1-2 seconds and return to the starting position.
Throughout the push-ups, you need to keep your back straight and not slouch. In this exercise, you can change the degree of load depending on the position of the legs. Place them closer to your body and bend your knees to make push-ups a little easier, or, conversely, leave them farther to complicate the process. You can also place your feet on another bench or place a small weight on them.
This exercise can be done without a bench or other supports. To do this, simply sit on the floor with your knees bent and your arms folded. Then push your body off the floor, straighten your upper body and arms so that your shoulders are directly over your arms. The torso should be lifted up by the hips so that only the arms and heels support it. Fix the position for 1-3 seconds, then slowly lower the body until the buttocks touch the floor. Do 10-15 repetitions.