Best Triceps Workouts With Garage Gym To Get Lean And Burn Fat

The Bench Dip is a simple bodyweight exercise that mainly works your triceps. It’s easier than regular dips because your feet stay on the ground, making it perfect for beginners to build strength towards full dips.

How to do it

1. Sit on a bench with your hands next to your hips, palms down.
2. Move your body forward, lowering your hips off the bench while keeping your feet on the ground.
3. Bend your elbows and lower your hips until your upper arms are parallel to the ground, keeping your chest up.
4. Push back up by extending your elbows to return to the starting position.

Dips are a bodyweight exercise that primarily targets the triceps. You lift and lower your body using your arms while keeping your core engaged.

How to do it

1. Hold onto the dip bars with straight arms and slightly bent elbows.
2. Suspended above the ground, brace your core and keep your back straight.
3. Lean your body forward slightly and pull your elbows down to lower yourself.
4. Keep your elbows close to your sides until they reach a 90-degree angle.
5. Push back up to straighten your arms and return to the starting position.

Dumbbell Kickbacks are a great exercise for beginners to strengthen the triceps. Using dumbbells helps ensure you work each arm evenly. This exercise can also be adjusted for more challenge as you progress.

How to do it

1. Stand with feet hip-width apart and knees slightly bent.
2. Hold a dumbbell in each hand and hinge forward at your hips until your torso is at a 45-degree angle, keeping your back straight.
3. Bend your elbows and position your arms behind you, so dumbbells are under your elbows.
4. Push the dumbbells back by straightening your arms, squeezing your triceps at the end of the movement.
5. Pause briefly, then slowly return to the starting position while keeping tension in your triceps.

The Dumbbell Skullcrusher is a great exercise for strengthening your triceps. Using dumbbells helps ensure both arms work equally and adds a challenge to your stability.

How to do it

1. Lie on your back on a bench with your shoulder blades squeezed together and feet flat on the floor.
2. Ensure the bench supports your head, shoulders, and hips.
3. Hold dumbbells above your shoulders with palms facing each other and elbows slightly bent.
4. Engage your core and lower the dumbbells behind your head by bending your elbows, keeping your upper arms stable.
5. When the dumbbells are just above your forehead, exhale and lift them back to the starting position.

The Close-Grip Bench Press targets the triceps more than the standard bench press by keeping your hands closer together. This exercise is ideal for adding triceps strength to your chest workout.

How to do it

1. Lie on a bench with your shoulder blades squeezed together and feet flat on the ground.
2. Grab the barbell with hands slightly closer than shoulder-width apart, and lift it over your chest.
3. Lower the barbell toward your chest by bending your elbows, keeping them close to your body.
4. Touch the barbell lightly on your chest, then push it back up to the starting position.

The Seated Tricep Press is an exercise that strengthens your triceps by using a dumbbell. It helps improve your range of motion by pressing the weight overhead, adding variety to your workouts.

How to do it

1. Sit upright on a bench with your feet shoulder-width apart.
2. Hold a dumbbell vertically at chest height with palms facing up.
3. Brace your core and press the dumbbell overhead, keeping elbows forward.
4. Lower the dumbbell behind your head until your forearms touch your biceps.
5. Lift the dumbbell back to the starting position.

Skullcrushers are a triceps exercise performed while lying on a bench. This movement focuses on isolating the triceps and can be done with an EZ-Bar for better grip and stability.

How to do it

1. Lie back on a bench, keeping your shoulder blades squeezed and your heels flat on the ground.
2. Ensure the bench supports your head, shoulders, and buttocks at all times.
3. Hold the EZ-Bar above your shoulders with hands shoulder-width apart.
4. Keep your upper arms still and bend your elbows to lower the bar just above your forehead.
5. Exhale as you extend your arms to lift the bar back to the starting position.

The EZ-Bar Overhead Tricep Extension is a great exercise that focuses on strengthening the triceps. Using an EZ-Bar makes it easier to grip, helping you lift more weight safely while also improving your overall strength and stability.

How to do it

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Hold the EZ-bar with both hands behind your head, elbows pointing up.
3. Push the EZ-bar overhead by contracting your triceps, keeping elbows steady.
4. Lower the EZ-bar back behind your head slowly, maintaining tension in your triceps.
5. Keep your core tight and back straight throughout the exercise.

The Incline Barbell Skull Crusher is a tricep exercise done on an incline bench. It helps stretch and strengthen the triceps by using a barbell for added stability, allowing for better focus on the movement.

How to do it

1. Lie back on an incline bench set at 45-60 degrees, keeping your shoulder blades tight and heels on the ground.
2. Hold the barbell with a shoulder-width grip, positioned above your shoulders.
3. Keep your upper arms still as you bend your elbows to lower the barbell above your forehead.
4. Exhale and extend your arms to lift the barbell back to the starting position.

The Single Arm Dumbbell Tricep Extension is an exercise that focuses on your triceps using only one arm. This helps improve strength balance between both sides while challenging your stability.

How to do it

1. Sit on a bench with a strong core.
2. Hold a dumbbell in your left hand with your palm facing forward, lifting it over your left shoulder.
3. Keep your upper arm straight up and bend your elbow to lower the dumbbell behind your head.
4. Lower until your forearm touches your bicep, then lift it back to the starting position.
5. Repeat on the opposite side with your right arm.

The Standing Dumbbell Tricep Extension is an exercise that strengthens your triceps while standing, adding a bit of instability to the movement. This variation helps improve overall strength and is great for beginners wanting to enhance their arm strength.

How to do it

1. Hold the head of a dumbbell with both hands, palms facing each other.
2. Stand with feet hip-width apart and slightly bend your knees.
3. Raise the dumbbell behind your head, with palms facing up.
4. Engage your core and keep your back straight.
5. Extend your arms to lift the dumbbell overhead, keeping your wrists straight.
6. Pause for a moment at the top.
7. Slowly lower the dumbbell back behind your head, maintaining tension in your triceps.

The Smith Machine Close-Grip Bench Press is a safe way to strengthen your triceps, chest, and shoulders. This exercise focuses on your triceps, helping to build arm strength and muscle definition, making it great for beginners and experienced lifters alike.

How to do it

1. Lie on a bench and squeeze your shoulder blades together. Keep your heels flat on the floor.
2. Ensure the bench touches your head, shoulders, and butt throughout the exercise.
3. Position the Smith Machine bar over your lower chest and grip it with your hands directly above your shoulders.
4. Brace your core, unhook the bar, and lower it to your chest by bending your elbows.
5. Gently touch your chest with the bar, then exhale and push it back to the starting position.

The Tate Press is a tricep exercise that uses dumbbells to isolate and strengthen your arms. It helps target the triceps effectively, especially the long head, while ensuring even muscle engagement on both sides.

How to do it

1. Lie on a bench with your back flat and shoulder blades squeezed together.
2. Keep your feet flat on the ground beneath your knees.
3. Hold the dumbbells above your shoulders with palms facing each other.
4. Keep your core tight as you lower the dumbbells towards your chest, elbows slightly outward.
5. When the dumbbells touch your chest, exhale and extend your elbows to return to the starting position.