5 Tips to build tricep muscle at home

5 Tips to build tricep muscle at home
Having a strong and strong arms is a dream of the Adam, but to get a strong arm is not an instant thing, because everyone has to go through a routine and continuous exercise, one of the muscles of the arm that is very important to be formed is the tricep muscle, because this muscle make up 2/3 of our arm, so if we routinely train our tricep muscles Insha Allah we will get the shape of the arm is ideal and sturdy. here's the triceps muscle in our arm:

part of muscle marked red is triceps muscle, if attention then this muscle dominates part of our arm. Unlike bicep muscles are only one part only.


to build muscle is actually more difficult than biceps muscle and at least should be done in the gym to get maximum results, but for those of you who did not get to the gym because busy, then in this article, I will discuss some exercises to form triceps muscle that you can do at home.


Tips to build tricep muscle at home:


1. Push Up


Push up is a very familiar movement and very commonly performed by beginners, this movement is also very easy and can be done anywhere and anytime. this movement gives effect to the chest and hand muscles. Push up is very influential to form the chest muscles and tricep muscles because these two parts are very instrumental in this exercise.

The steps are:

• Put your hands on the floor, the distance between them is adjusted to the length of your shoulders, so not too tenuous and not too narrow.
• Straighten your arms down.
• Legs rest on toes.
• Make sure the body is perfectly supported and straight.
• Slowly bend your elbows.
• Then lower the position of your shoulders to the elbow so as to form a 90-degree angle.
• Return to starting position.
• Perform this movement with 10 reps (times) 3 sets.

       2. Chair Dips

This exercise is very simple and you can do at home, with this exercise your arm muscles especially tricep muscles will become stronger, this exercise is my favorite exercise to form tricep muscle because it is very easy and really can be done anywhere. as the name implies, this exercise needs a chair for the rest of our hands. Actually not only chairs, all objects with a strong low size to support our body we can use for chair dips exercise.

The steps are:

• Provide a strong seat for your pedestal.
• Put your hand on the edge of the chair.
• Straighten your feet.
• Lower your body with both hands still holding the weight of the body.
• Hold on to the body position below.
• Lift again to the starting position.
• Perform this movement as much as 10 reps (times).

3. Triceps Extension

How to enlarge tricep muscle to 3 is tricep extension. Tricep extension is an exercise that serves to train the triceps muscle which is two-thirds of our arm. By doing this tricep exercise then our arm will look bigger. because this exercise requires a dumble, so if you do it at home, you can replace it with a large aqua bottle (1.5 litter) filled with sand or krill. although not so heavy but if done properly and routine it will be very influential for your triceps muscle.

The steps are:

• Prepare dumble or aqua containing krill.
• Attach the dumble with both hands above our heads.
• Lower the dumble towards the back.
• Try the tricep arm, bicep and our elbows do not move. (focus / feel the load on your tricep).
• Raise the dumble up again.
• Perform at least 10 reps for those of you who are beginners.

       4. Pyramid Push Up

Pyramid push up is also called the Close grip push up movement, this exercise is one type of pushup variation that focuses on the formation of tricep muscle. How to do it similar to the push-ups in general just the second position of the palms closer and the two index fingers and thumbs like to form pyramid. For more details try looking at the picture below:

       5. Bodyweight tricep presses

This exercise is similar to push-ups but when the body is reduced to human is the arm, not the palm of the hand. Although difficult to do, bodyweight tricep presses are very good to train the triceps. note the picture below:

That's some practice to form tricep muscle that you can do at home, actually, there are many other exercises that can be done to form the tricep muscle but if the above five exercises you can do regularly and continuously Insha Allah you will get a muscular tricep muscular and strong. Try doing these five exercises on a scheduled basis, because the key is routine. You can do it in the morning before the activity or in the afternoon.



Good luck, hopefully useful, Amen. : D
5 Tips to build tricep muscle at home

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