Complement your fitness routine with triceps exercises at home.

The triceps is a large muscle that covers 60% of the muscle mass of the arm, so it is very important to exercise it to keep your body in perfect condition

You can train your triceps effectively without cables or dumbbells. Today we will teach you a triceps routine that you can do from home.


It is a basic exercise to define your chest, but the more you put your hands together, the more you will work your triceps. Keep your back straight, squeeze your glutes and lower until your chin touches the floor.


Supporting your hands on the bench or chair, place the palms of your hands behind your back and as close to the buttocks as possible.

Bend your arms and lower your body until you form a 90 degree angle between your forearms and your triceps. Keep your elbows at the same height as your hands, trying not to move them out.

Stretch your arms and push your body up to the starting position. Try to focus the strength on your triceps.


Make sure your hands are directly under your shoulders and your elbows are hugging your ribs. Keeping your core engaged, lower your body to the floor until your elbows reach a 90 degree angle. Make sure your elbows don't bend to the side, but stay close to your ribs throughout the movement.


Place your hands on the edge of the bench slightly wider than shoulder width apart. Your arms are straight but your elbows are not locked. Align your feet so that your arms and body are completely straight. Bend your elbows to slowly lower your chest to the edge of the bench as you inhale.

Daniel Pire

Estudiante de Farmacia de la Universidad Central de Venezuela. Fanático de aprender cosas nuevas cada día. Redactor de ColombiaHoy.News y anteriormente Mui.In. Me gusta mantenerme al día con temas tecnológicos y los medios de comunicación. Los tópicos de salud y biotecnología son mis preferidos. Apasionado por conocer un lugar nuevo siempre que sea posible! La cocina y la comida son mi ruta de escape para cualquier ocasión.+ info

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