How To Grow Triceps At Home With Or Without Equipment

If you want to grow your triceps a meaningful amount, you’re going to have to train them directly. But how can you do this if you no or very little equipment? Here’s how.

Triceps are used to extend your elbows and push things aways from you. The best way to do this without equipment is through push ups and dips on a chair or sofa. With dumbbells and a bench, bench presses, skull crushers and overhead extension are good options. 

Keep reading to find out how to train and grow your biceps and which exercises you can choose from below. 

How Can You Train Triceps?

To train and grow your triceps it’s important to know what the triceps are and what they do. The triceps are the muscle on the back of your upper arm between the elbow and the shoulder. It is used to extend the elbow and push things away from you. 

So to train your triceps, you have to bend the elbows as far as they can and then extend them until your elbow is straight. Repeat that many times with enough resistance and your biceps will become bigger and/or stronger. 

If you want to train your triceps for size, you should work them out at least three times a week. Triceps recover pretty quickly so after a while, you can even increase the amount of days you train them. 

Use sets of 10-15 repetitions. Try to get around 15-20 working sets a week. Working sets means you don’t count your warmup sets. The working sets should be done with a weight that’s challenging. At the end of each set, you should have about 2-3 repetitions left in the tank. 

Especially in the beginning, go for quality over resistance. Start with a light weight and just do all the sets you need for the day. Add a little resistance every workout. Focus on moving the weight with your triceps and not throwing it with your body. 

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Exercises To Grow Triceps At Home Without Equipment

Some of the best triceps exercises don’t actually need any equipment which is good news. You can simply use the floor and some things in your house to grow pretty good biceps. 

Push ups

The grandfather of all home exercises; the pushup. It targets your triceps and your chest and to perform it properly with good form, a lot of other muscles in your body have to be activated. 

You simply start with your hands and toes touching the floor. Keep your body rigid through the motion. Start bending at the elbow and keep going down until your nose almost touches the floor. From there, push back up until your elbows are extended. 

In general, the closer your hands are together, the more you involve your triceps and the less you use your chest. It’s impossible to do the exercise without either your chest or triceps getting involved but by brining your hands closer together, the focus shifts a bit more towards the triceps. 

For many people, starting out with a full push-up is too difficult. If that’s the case, resting on your knees instead of toes can make it quite a bit easier. If that’s still too difficult, you can do diagonal pushups. Stand on your feet and put your hands on a countertop (use something solid that can’t move). Let yourself go forward by bending the elbows and push back up. 


Another exercise that is slightly less popular but great for the triceps is the dip. There are some variations of this exercise but at home the behind the back version is easiest to do. 

All you need is a sofa or stable chair. Sit on the edge of the chair and put your hands on the edge of the seat. No slide your butt off the seat but leave your hands in place. Put your feet out in front of your body so your hips make about a 60 degree angle. Then bend your elbows and lower your body. When you’re low enough to where your elbows are just above the shoulders, push back up. 

You do need a really sturdy and stable chair or bench for this. You don’t want the chair to topple over when doing this. 

Exercises To Grow Triceps With Equipment 

While you don’t necessarily need equipment to train your triceps, it does provide some extra exercise options that might be useful and make your workouts a little less boring. Variation is always good and can train your muscles in slightly different ways which means a better training impulse. 

Resistance band pushdown

Many people will have a set of resistance band laying around and if you don’t, it doesn’t cost much to buy one. Resistance bands are some of the best bang for the buck gym equipment you can buy. 

Mount the resistance bands at the height of your head or a little higher and let the other end hang down. (A door anchor and the top of the door usually does the trick.) Stand in front of the band and grab the band at about shoulder height. Then bring your hands down while keeping your body and elbows still. 

Bench press

The most popular gym exercise period. The bench press is a mainstay in pretty much every workout routine and even if you don’t do the traditional bench press with a flat bench and a barbell, you probably do some version of this. 

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Is the basis, it’s just you pushing a weight away from your chest. It’s almost like a pushup but instead of using your bodyweight you use other weights. You can use barbells, dumbbells or a machine. 

Most basic home gym setups involve a bench and a set of dumbbells. With that you can do dumbbell bench presses which work both your chest and the triceps. Lay down on the bench with a dumbbell in either hand next to your chest. From there, push the dumbbells up. 

Skull crushers

This exercise doesn’t sound very pleasant but it’s not too bad especially if done with dumbbells. Lay down flat on a bench with a set of dumbbells in your hands. Push the dumbbells up until your elbows are fully extended. From there bend your elbows so the dumbbells go towards your face (hence the name). You should up with the dumbbells next to your ears though and not on your face. Keep your elbows in the same location. Now move the dumbbells back into the starting position. 

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Overhead tricep extensions

The last exercise on this list is the overhead tricep extension. You can do them with either resistance bands or dumbbells. 

With dumbbells, grab a light pair and sit down on a bench with the backrest vertical. (Or a normal chair). Move your elbows above your head until they’re in line with your body and pointing up straight. The dumbbells are now slightly behind your body. From there extend your elbows by moving up the dumbbells. Keep your elbows in the same place. 

With resistance bands you can do the same thing. Sit down and grab the band behind your head. From there you do the same thing as with dumbbells. 


Hey, I'm Matt. Welcome to I've been going to the gym for about 15 years and am now looking to build my own. In the process I've learned many things I'd like to share with you.

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