Intermediate Difficulty with Advanced Modifications provided
Build your triceps from your living room with this home tricep workout. The only equipment needed for this workout is a couple pairs of dumbbells. This workout uses muscle building techniques that require you to have at least one lighter and one heavier pair so that you can change up the weight as needed. It’s a great routine for both men and women.
17 Min Home Tricep Workout with Dumbbells
A1: Diamond Push Ups / from Knees 4×8 B1: Dumbbell Extension 3:1 Tempo / from Bench x12 x10 x8 B2: Dumbbell Narrow Press / from Bench x12 x10 x8 C1: Seated Bent Over Triceps Kickback x12 x10 x8 C2: Dumbbell Elbow Out Ext / from Bench x12 x10 x8 D1: Tabata Triceps Popups / from Knees 4 x 20 sec work / 10 sec rest
hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a muscle building triceps workout this workout uses multiple muscle building techniques they require you to have at least two pairs of dumbbells you’ll need one heavier and one lighter pair so you can switch up the weight as needed for this workout you will also need either a bench or a step alright let’s get moving [Music] all right we’re going to get started with four sets of eight of a diamond push up so this push up really concentrates on those triceps really isolates them we’re going to put our hands in a diamond position nice and close together Claudia is going to do this one from your knees I’m going to do this one on my feet but you could also do this one with your feet elevated on your bench or chair it’s going to allow those elbows to come out to the side keeping your core and back straight we’re doing eight repetitions alright let’s get into it in three two one and begin nice and controlled doing the best you can to get a full range of motion these are tough even from the knees this is a tough move keep that core tight back stay straight killer you should have breathe in on the way down breathe out on the way up last line excellent okay so it’s a short break just enough time for those triceps to get a little bit of recovery in and then we’re moving right into that next set so again four sets in total this one’s back to back to back to back alright let’s go get in position now and three two one next eight repetitions begin all the way up all the way down excellent a contribute whatever you do do not hold your breath on this one again breathing in on the way down and exhale on the way up last one right here good okay that’s halfway done my triceps are already feeling it yeah this is not my favorite it’s only one of the worst ones ever it works translation one of the best words ever i meana we are we’re all going to love the way our triceps lock but it’s terrible all right here we go next one and three two one begin again full range of motion on this one keep that back straight core stays tight nice work and effect you started on your feet you need to drop to your knees totally okay encourage you to make this workout your own almost there fight through it guys one right here all right wait finish strong I got just one more of these that’s it sometimes these bodyweight ones are the biggest killer hey-ya if you think about it holding on to some dumbbells isn’t gonna be as heavy as moving your own bodyweight all right last one right here then and strong guys let’s go on three two one right into it nice full range of motion think about what brought you here today to begin with what is it could be an important theme throughout today’s workout staying focused on your why come on let’s go three more almost there last three only two more let’s hit it boom just one more you got it you got it excellent nice work next we’re going to do a killer superset we’re going to do two exercises back to back first we’re going to do a dumbbell tricep extension followed by a dumbbell narrow press I’m going to do the moves from the floor but if you do have a bench feel free to grab it and you can do them from your bench we’re going to do each exercise for a set of twelve ten and then eight we’re going to be working your way up and wait as you go through getting a little bit heavier every single time so on this dumbbell tricep extension we’re going to do it with a three one tempo which means we’re going to take three seconds on the way down one two three and then one second on the way up again hitting that one for 12 repetitions here we go and three two one begin palms are face one another only bending at those elbows nice and slow on the way down one two three and up good one two three one on the way up you got good keep that pace up throughout the course of this set I know it can be tempting to really pick up the speed as you go but you gotta take it slow 1 2 3 up good palms are facing one another really focus on just bending at that elbow not allowing any other muscles to take over by just bending at that elbow we really isolate those triceps muscle building is really all about time under tension it simlar guys so by using this slow technique really allows you to get that time under tension last one all right now we’re transitioning right into an arrow press so keep those elbows in down and up press keep those elbows in your chest will get hit a little bit on this one but really do not hit those triceps so we’re hitting 12 repetitions on this narrow press again 1 right into the next you’re breathing in on the way down out on their way up keep those elbows and upper arms tucked to your sides now help Elida qumar concentrate on those triceps one more right here boom guys excellent ok you can set those weights down so that was our set of 12 of each and now we’re going to move up and wait just a little bit for this next set of 10 of each you decide what weight is right for you maybe you’ll keep the same weight this time and move up and wait the next time again it’s all about making this workout your own you see I’m using my adjustable dumbbells here these power blocks if you’re interested in them we do have a link in the video description you can check them out okay I’m getting in ready position set of ten of each exercise getting a little harder every time here we go three two one again control that descent and one on the way up excellent again as those triceps get fatigued it’s going to be just that much harder to control that negative lowering phase so you just really need to concentrate on it that much more excellent breathe guys whatever you do do not hold your breath halfway nice going to fly by right here when those triceps start to burn and catch on fire just remember that’s just that lactic acid just that muscle fuel that your muscles use creating that nerve response you don’t have to listen to that burn you’re stronger than that burn right here last one right here guys and then we’re going to transition right into that narrow press here we go ten presses going one two three keep it up full range of motion all the way up all the way down keeping those elbows in you got it almost there last one oh I’m done okay let’s set those dumbbells down all right so that was the second one two down one to go with next set we’re performing eight repetitions of every one I’m going to go up and wait just a little bit so we’re taking just long enough a break for you to adjust your weight accordingly we decide what’s right for you we have eight repetitions of each you claudius whipping out the big the big dawgs for this one all right here we go guys let’s go last set of these fighting through that burned three two one control that way down excellent job we’re gonna hit all three tricep heads today breathe nice and controlled on the way down I know it’s easy to forget about that part specially weights get heavy but control one two three up two more come on almost there here we go last one right here all right hit those eight presses let’s go one right into the next go one two three four keep it up five almost there six seven last one eight whoo triceps are starting to feel good all right we got another superset coming up for this one we’re going to need either your bench or your chair we’re going to do a seated dumbbell tricep kickback for the first one and we’re going to do a dumbbell about extension for the second one we’re going to do both of these for a set of twelve ten and then eight just like the last one working our way up in weight go ahead and sit down at the front of your chair or seat like you to bend over about a 45 degree angle first we’re going to do is raise those elbows up so your upper arms are about parallel to the ground now we’re going to perform a tricep kickback all right we’re doing this one for 12 repetitions let’s go in three two one and begin and again using that elbow as a lever or as a hinge and only bending from that elbow keep those palms facing inward make sure to breathe squeeze those triceps up at the top yep two more almost there squeeze those triceps last one and done all right excellent using that chair going to move it out of the way otherwise you go ahead and continue to use your bench we’re going to lie down on our backs performing a dumbbell elbow out extension so on this one palms are facing forward and going to keep those dumbbells touching one another and allow them to drop down elbows come out and then extend straight back up for 12 repetitions it’s right over your chest correct all right right into it and starting in three two one begin again key on this one is to keep those ends of the dumbbell touching as the dumbbells come down really isolates those triceps doesn’t allow any other muscles to get involved we don’t want to turn this into a chest press or while your shoulders you get involved again hitting this one for 12 repetitions almost there breathing in all right guys breathing in on the way down out on the way up last one excellent all right I was probably a little too light on that first one so I’m definitely going up on this next one at our set of 10 repetitions coming up for those Frey SEP kickbacks all right let’s get you down my seat over then over on that 45 degree angle elbows are up and let’s hit it for 10 repetitions begin full range of motion squeeze those triceps up at the top there we go this weights a little more appropriate weight I’m feeling it guys hope you’re feeling it too let’s go that challenges the feeling of change happening last one Oh last ones can go by fast all right right into it going to the ground or lying down on your bench dumbbell elbow out extension 10 repetitions it’s the pace up and to the dumbbells are together and begin drop them straight down and back up good again don’t be afraid to change the weight as needed it’s encouraged you want to build serious muscle you can’t be afraid to go heavier on the weight nice work guys and repetitions on this one you’re almost there guys you have two more after this and one last one and done good okay I am going to say with my weight and I’m gonna go heavy I’m going to go up again okay last set of eight repetitions for this next one again you choose that weight that is right for you and you come back next time you get a little bit heavier that’s what it’s all about just that little bit of improvement every single time progress all right whoo this is going to feel good and already tells us that picking up these gums off all right let’s go eight repetitions in three two one and begin full range of motion squeeze those triceps up at the top halfway try your best to avoid swinging Mills dumbbells and it would be easier if you did last one guys and nice okay to the ground we go or line down on your bench last set of these elbow out extensions for eight repetitions getting started and three two one zero actually ends with those dumbbells stay together get nice full range of motion control that descent that lowering phase don’t just allow the dumbbell to fly down but instead really control three more fighting through that burn guys let’s go you’re stronger than that burn you got a one into the next last one excellent alright guys I got good news and I got bad news the good news is you’re almost done with your triceps the bad news is we’re going to finish up with a tricep pop up burnout so we’re going to do a Tabata style burn out 20 seconds of work 10 seconds 10 seconds of rest we’re going to do that four times Coolatta is going to do this one for her knees I’m going to do it up top they’re both tough we’re going to go ahead and get those hands out in front of you so not in line with your chest if they normally would for a push-up but instead out in front hands are just shoulder-width apart you’re going to drop those elbows in and down to the ground and then back up we’re going to do that for 20 seconds straight then we’re going to hit a 10 second rest repeat four times here we go we’re going to get started and five four three two one zero here it is put it all out there guys the name of the game is getting as many good form repetitions in as you can being sure to breathe keep that core tight back straight elbow stand don’t allow your shoulders or your chest to get involved three two one zero all right 10 seconds rest promise you those 10 seconds is going to go by fast so don’t go too far shake it out getting started in three two one right into it so that’s one down three to go how many can you get guys I want you to challenge yourself here at the end it’s you versus you looking in that mirror because that is where your competition is you gotta keep it up almost there four three two one Steven I’m good that’s halfway down two down two to go home and buy are you so good two one zero go it burns so good that’s right Claudia here we go elbows stay in don’t allow them to flare out and if you start it on your feet you need to drop to your knees that’s totally cool just keep moving don’t hit that pause button don’t give up you got it almost there go three two one zero all right we just have one last one give those arms a good change one more that lactic acid moving three two one let’s go last one you got this guys pushing through let’s go so what you came here for come on fighting to the end you’re a fighter not a quitter let’s see it right here last ten seconds what do you got put it all out there come on come on come on three two one zero ah-ha nice or not nice work right oh yeah nice work out there and off I go it wasn’t a terrible terrible four alive by there’s a little better thank you so much for working out with this today if you like this workout you’ve been working out with us for a while and you’re starting to see some results we’d encourage you to please go check out our patreon page we can find out more of a hike and support our mission 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