Intense 5-Minute at Home Tricep Workout | Get Bigger Triceps at Home!

By
Mike Kenler
January 4, 2021

Intense 5-Minute at Home Tricep Workout — Bodyweight Only!

What is up Aliens! Today, we are going to complete an intense 5-minute tricep workout at home. While many of us may be stuck indoors all day, we can still make major gains!

Use this workout as a 1 set-finisher to your weighted tricep workout or complete it multiple times for a killer bodyweight tricep workout!

Total Length: 5 minutes

Intensity Level: High

Equipment needed: None

Skill Level

Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

To begin, find a comfortable spot in an open space. Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one!

Each time you do this circuit, try to do more reps and/or take fewer breaks.

1. Bodyweight Skull Crushers

Setup:

a) Set up in a plank position with your elbows slightly more forward than standard and your back straight.

b) Engage your core and retract your shoulder blades. Your head should be directly above your hands.

Action:

a) Contract your triceps to push your body off the ground and slightly back.

b) Squeeze your triceps hard at the top of the rep and slowly return to the starting position.

c) Repeat!


2. Inner Handed Push Ups

Setup:

a) Set up in a standard push up position with your hands underneath your shoulders and your back straight.

b) However, turn your hands inwards to specifically activate your triceps.

Action:

a) Lower yourself until your forehead touches the ground and push upwards back to the starting position.

b) Repeat!


3. Triangle Push Up Iso Hold

Setup:

a) Set up in the triangle push up position with your index fingers and thumbs touching to form a triangle. Make sure your core is engaged and your back is straight.

Action:

a) Slowly lower towards the floor and hold it for as long as you can. If you need a break, shake out your triceps and get back at it!

b) Repeat!

4. Body Extension

Setup:

a) Position your body on its side and extend your legs.

b) Place your weight on your forearm.

Action:

a) Contract your tricep to push your upper body off the ground until your arm is straight.

b) Return to the starting position and repeat. After 30 seconds, switch sides. 

5. Bodyweight Tension Dips 

Setup:

a) Sit on the floor with your knees slightly bent.

b) Place your hands on the ground and lift your buttocks off the ground.

Action:

a) Without moving your hips, bend your arms to dip towards the ground.

b) Contract your triceps to return to the starting position.  

c) Repeat!


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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies