Most people won’t believe you if you say the tricep is the biggest muscle in the arm, but indeed, it is. If you
want arms that look like pythons, there is no doubt that you need to build
In this article, we will examine how you can build monster triceps without even stepping foot inside a gym!
The triceps brachii muscle, or tricep for short, is the large muscle on the back on the humerus. It is
principally responsible for the extension of the elbow. This large muscle make up about two-thirds of the muscle
mass in the arm.
There is no doubt that having huge triceps can give the illusion of big arms - even if your biceps and shoulders
are lagging behind. If you can’t get to the gym, or just want a quick workout for your triceps, there are a few great
exercises for getting a good burn.
Pushups are one of the favorite tricep building exercises. Triceps are a lot like the bench press in that most
of the lifting or pushing is done with the triceps. Pushups require very little space and can be modified in many
For pushups that target the triceps even more, try putting your hands right next to each other. These are called
close-grip pushups. You can play around with the tempo of each push up (how fast you lower yourself and raise
yourself), as well as your hand placement. For maximum results, keep your elbows tight to your body during all
phases of the exercise.
The second great tricep exercise for home is the dip. This can be performed on a chair, couch, or anywhere
stable enough to hold your bodyweight. You will find that these really target your triceps - especially when you
raise your legs up on another chair or object. The thing about dips is that there are so many ways to modify the
exercise and make it easier or harder. This allows for continual improvement and bigger arms.
These two compound exercises are by far the best tricep exercises to do at home when you don’t have weights.
But, sometimes you need something else to really destroy those triceps. Thats where side tricep raises, skull
crushers, and tricep kickbacks come in.
The skull crushers and tricep kickbacks will require homemade weights or objects you find around the house. Milk
jugs filled with water or sand make great replacements for dumbbells and soup cans can work if you require a little
A side tricep raise is performed by lying on your left side and putting your right hand in front of you near
your face. With your palm down, slowly push your body up and then lower it. View the video below for a detailed
explanation on how to gain muscle.
Remember, when doing the skull crushers and the tricep kickbacks, make sure to keep your triceps as close to
your body as possible to really isolate the muscle. You can get a pretty killer tricep workout at home by doing
just these few exercises - not having a gym shouldn’t stop you from building massive triceps!