Tricep workouts you can do at home
Build stronger, more defined arms — and the pushing strength you'll need to stay independent as you age.
- Reviewed by Mary Kate Miller, PT, DPT, MBA, OCS, Contributor
While it’s tempting to focus solely on training the biceps or deltoids — readily visible muscle groups long symbolizing strength in popular culture — don’t overlook the value of tricep workouts.
The triceps muscles at the back of the upper arm constitute about two-thirds of its muscle mass — making them indispensable to our arm strength, says Mary Kate Miller, clinical supervisor of physical therapy at Harvard-affiliated Spaulding Rehabilitation Outpatient Center Malden.
“The triceps are often forgotten because they don’t pack the same punch as having big biceps or deltoids,” Miller says. “But they’re just as important, if not more so, than those muscle groups. It’s crucial to keep every muscle group in the arm strong, and they’re one of our most functional muscles.”
Why strong triceps matter
As one of only a handful of muscles that cross both the elbow and the shoulder joint, the triceps play a unique role in facilitating everyday movements such as lifting heavy bags or placing items into high cabinets. “Even for activities like gardening or cooking — anything that requires moving your arm away from your body — it’s important to have strong triceps,” Miller says.
Triceps strength also becomes increasingly pivotal as we age, helping us execute basic tasks such as pushing up from a sofa, getting out of bed, climbing stairs using a handrail, and even pushing open a heavy door.
“As we get older and do things like stand up out of a low chair or use an assistive device, our legs might need some help,” she says, “and it’s great to have strong triceps to kick in and help accomplish those movements safely.”
Advantages of tricep workouts at home
Tricep workouts don’t require a gym. You can do with them with little or no equipment, even in a small space.
If you’re new to tricep exercises, start slow and gradually increase resistance or weight levels. Aim for two to three sessions per week. Stop and seek advice if you experience pain in your shoulders, elbows, or wrists, or persistent soreness that doesn’t improve.
“There are many ways we can get creative — such as using resistance bands or our own body weight — to work the triceps,” Miller says. “Because they’re a small muscle group, it doesn’t take a lot to strengthen them.”
Best tricep exercises you can do at homeHere are two tricep exercises you can do with resistance bands, plus a stretch, for a simple and effective way to boost triceps health. Upright row
Chest press
Triceps stretch
Exercise photos by Michael Carroll |
Image: © AaronAmat/Getty Images
About the Author
Maureen Salamon, Executive Editor, Harvard Women's Health Watch
About the Reviewer
Mary Kate Miller, PT, DPT, MBA, OCS, Contributor
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