Include Triceps in Your Training Routine
There are hundreds of ways that you can include working your triceps in your training. Many of these exercises don’t even require professional equipment or going to the gym. In this article, we’ll tell you how you can work your triceps in your training, by using a chair. Ideal for routines at home!
How to include triceps in your training: learn about the muscle
The triceps is a muscle that everyone wants to develop and have it look well-defined. However, before including any triceps exercises in your training, it’s necessary to learn more about the muscle. It consists of three parts with the objective to rotate and separate. The triceps are used to extend the arms, throw objects, and push.
It’s very important to work on your triceps, not only for aesthetic reasons but also to improve strength, adjust posture, by bringing the shoulders back. Triceps exercises can help with arm coordination, protect the joints on the elbows and shoulders, and avoid cervical contracture.
Working out the triceps in training by using a chair
There are many exercises that can be used to train the triceps. Some of them require special elements, such as discs, weights, or bars, and others simply need support, such as a chair.
The good thing about this last option is that you don’t need to pay a monthly fee at the gym to do it since you can train at home using what you have at your disposal. This way, you’ll work the muscle, develop strength, and have more coordination and balance. Some options:
1. Diagonal push-ups to include triceps in your training
The first thing you have to do is place the chair in a comfortable place with some room to move around without any problems. Then, support your weight while placing both hands on the edge of the seat (as far apart from each other as possible) and stretch the legs so that your body is diagonal to the ground.
The next step is to bend the elbows and make the famous push-ups that we all know. The torso has to move forward and your face should be as close as possible to your hands.
2. Dips with chair
This is another option for working out the triceps with a chair that doesn’t need to much space. Stand with your back to the chair and place both hands on the front corners of the seat. Descend your torso and take a few steps forward.
The idea is to have your thighs parallel to the floor, your back straight, and your feet fixed at all times. When you flex your arms, the elbows are pointing backward. Hold the posture for a few seconds, and then, stretch the arms while lifting your body as well.
3. Dips with two chairs for including triceps in your training
To perform this exercise, you’ll need two chairs, one in front of the other. Start as with the previous exercise, giving your back to one of them and placing both hands on the edge of the seat. Lift one leg and rest it on the other chair- up to the calves.
Flex the elbows and lower your body, bringing your back toward the chair behind you and the thighs as close to the floor as possible. Due to the repetitions you make, you can also work out your pectoral triceps, shoulders, trapezes, forearms, wrists, lumbar muscles, abs, neck, buttocks, and dorsal muscles. It’s very complete!
4. Exercise with chair and dumbbells
You don’t have to spend money on dumbbells to perform this exercise. Fill a plastic bottle with sand or water! You can even use packs of rice or sugar.
To perform this, sit on the chair with your legs spread and your torso slightly forward. Take the dumbbell (or replacement) with your right hand and rest the triceps on your thigh. From here, lower your arm until it comes as close as possible to the ground. Change sides after completing all the repetitions.
Undoubtedly, you always have the option to innovate using what you have at home in order to train at any time of the day. Build your routine and work on the area of the body that interests you the most with a chair and some space, which can be in the living room, on the balcony, or in the garden. If your goal is to strengthen your triceps, with these exercises, you will achieve it in less time than expected.It might interest you...
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Vidal, A. F., Drakos, M. C., & Allen, A. A. (2004). Biceps tendon and triceps tendon injuries. Clinics in Sports Medicine. https://doi.org/10.1016/j.csm.2004.06.001