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

Mike Kenler
October 13, 2020

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

What is up Aliens! Today, we are going to complete an intense five 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.

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1. Bodyweight Skull Crushers

First, set up in a plank position with your hands together and your elbows slightly more forward than standard. Then contract your triceps and push your body off the ground and slightly backward. Return to the starting position and repeat! Note — you can complete this exercise on your knees if you need assistance. 

2. Inner Handed Push Ups

Set up in a standard push up position with your hands underneath your shoulders and your back straight. However, turn your hands inwards to really activate your triceps. Lower yourself until your forehead touches the ground and push upwards. Repeat! Note — you can complete this exercise on your knees if you need assistance. 

3. Triangle Push Up Iso Hold

Set up in the triangle push up position with index fingers and thumbs touching to form a triangle. 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!

4. Body Extension

With your legs extended and your body positioned on its side, place your weight on your forearm. Then, contract your right triceps to push your upper body off the ground until your arm is straight. Then, return to the starting position and repeat. After 30 seconds, switch sides. 

5. Bodyweight Tension Dips 

Sit on the floor with your knees slightly bent. Place your hands on the ground and lift your buttocks off the ground. Without moving your hips, bend your arms to dip towards the ground. Then, flex your triceps to return to the starting position. While the range of motion for this exercise is small, you will definitely feel the burn!

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


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