Skip to content
VISIT A SHOWROOM Open your shopping cart
Tonal Coach Tim performs a tricep exercise

At-Home Triceps Workout for Strong, Sculpted Arms

Four powerful, effective ways to target your triceps while also activating your chest, biceps, and shoulders for this unique upper-body blast.

An effective at-home triceps workout is less about chasing statuesque arms and more about building upper-body power and symmetry.

That said, you could consider training your triceps to be one of the more time-efficient ways to improve both arm strength and shape, given how your triceps alone make up roughly two-thirds of all muscle mass in your entire upper arm. (Take that, biceps bros).

This session understands the importance of targeting all three parts of the triceps. More importantly, it puts together compound movements that'll also pull from different muscles and angles — some emphasizing the triceps and chest, others building shared strength with the shoulders or biceps, and so on.

With movements inspired by the thoughtful and coach-led programming found in Tonal’s upper-body collections, this workout stays accessible, compact, and tailored for small spaces. No gym setup required. Just your bodyweight, a resistance band if you have one, and ~30 minutes of focus.

Contents
  1. Example At Home Triceps Workout Routine
  2. Who this workout is most effective for
  3. Warm-Up & Cool-Down Exercises
  4. Workout Frequency
  5. Muscle Groups Targeted
  6. Equipment used for At Home Triceps Workout
  7. Answers to FAQs about At Home Triceps Workout
  8. Concluding words on At Home Triceps Workout

Example At Home Triceps Workout Routine
  • Duration: ~30 minutes
  • Exercises: 4 total
  • Equipment: None required, resistance bands optional

1. Triceps Push-Up (Hands Narrow): 3 sets of 5-10 reps

Triceps Focused

To perform: Place your hands directly under your shoulders or slightly narrower, if you can manage. Begin lowering your body with elbows brushing your ribs, then press back up while keeping your torso steady.

Beginner-friendly modification: Drop to your knees for a beginner-friendly option.

2. Pike Shoulder Press: 3 sets of 8 reps

Triceps + Shoulders Focused

To perform: Start in a pike position with your hips lifted (as if doing the yoga pose downward dog) and weight shifted toward your hands. Bend your elbows to bring the top of your head toward the floor, then press away. Move slowly, keeping your shoulders aligned.

3. Close-Grip Floor Press: 3 sets of 10 reps

Triceps + Chest Focused

To perform: Lie on your back, elbows tight to your ribs, hands hovering above your chest. Press your torso upward by extending your arms, mirroring doing a push-up but in reverse. If using a resistance band, loop it across your back for added challenge.

4. Resistance Band Kickbacks (or Bodyweight Kickbacks): (3 sets of 10 reps per side)

Triceps + Biceps

To perform: Anchor a resistance band under one foot, and take a slight step forward with the other. With a neutral overhead grip, grab the band and pull it up to sit behind your head, "locking" into start when your hands rest right next to your ears, elbows jutting forward and out ~45 degrees. Then, begin straightening your arms slowly, hinging only at the elbows. Ensure both elbows remain still so the movement comes from the triceps, while your biceps help stabilize your arm path.

If you have no resistance band: Perform a slow bodyweight “extension” by pressing your hands together while straightening up and down your arms. Keep pressing to maintain tension throughout the entire movement.

Optional Finisher: 20-30s second Triceps Dip Hold or traditional Triceps Dip using a sturdy chair or step.

Who this workout is most effective for
  • Individuals training at home with limited equipment or little time, who want a balanced upper-body routine without weights.
  • Anyone who feels their arms fatigue before their chest or shoulders, especially during pressing movements or carrying tasks.
  • People training to complete goals around pull-up and pushup progressions, where better triceps stability can support cleaner technique.
  • Recreational athletes in tennis, basketball, boxing, volleyball, or swimming. All are sports that rely heavily on triceps-supported extension.

WARM-UP & COOL DOWN EXERCISES

A quick warm-up prepares your elbows, shoulders, and wrists for the incoming pressing and extending. They're especially important when narrow push-ups are involved. Similarly, cooling down afterward gives your triceps and shoulders time to return to normal, easing any tightness that builds during isometric holds and controlled reps.

Warm-Up (5 minutes):

  • Arm circles (30s each direction)
  • Light shoulder taps (30s)
  • Wrist mobility circles (30s)
  • Modified push-up holds (15–20s)

Cool Down (5 minutes):

  • Overhead triceps stretch (45s)
  • Chest doorway stretch (45s)
  • Wrist flexor stretch (30s per side)
  • Deep breathing in child’s pose (60s)

WORKOUT FREQUENCY

Most people can perform a triceps workout 1x per week, including doing exercises with only their bodyweight or using bands or weights.

Remember, these movements are small but targeted, so they benefit from proper rest between sessions. If your elbows or shoulders feel tender, swapping in a light mobility day before diving into your next workout can help maintain your long-term consistency.

Muscle groups targeted

While focused on developing triceps strength, this routine also supports a wider range of upper-body muscles:

  • Triceps Brachii: Main driver of elbow extension and pushing strength.
  • Anterior Deltoids and Shoulder Stabilizers: Most engaged during pike presses and holds.
  • Chest (Pectorals): Assists in close-grip floor press and narrow push-ups.
  • Biceps (as stabilizers): Helps maintain arm and elbow control during several movements.
  • Core: Balances your body during planks and floor pressing variations.
Diagram of human muscle groups highlighting upper body muscle groups

Equipment used for At Home Triceps Workout

Optional but not mandatory:

  • Resistance band, for triceps extensions.
  • Sturdy chair or step for dip hold finisher.


This at-home triceps workout is designed to be effective with or without equipment. A resistance band is helpful but not required. If you don't have any access to workout gear, there's plenty of swaps you can incorporate, including these extra triceps bodyweight moves loved by Tonal trainers.

Answers to FAQs about At Home Triceps Workout

Yes! Triceps can respond well to bodyweight movements like narrow push-ups, floor presses, and kickbacks, all of which were intentionally chosen for this low- to no-equipment session.

These very exercises challenge your ability to control your body while encountering resistance. Performing each while focused on a slow, even tempo and consistently paced reps helps build strength over time while still staying beginner friendly.

There aren't necessarily "best" triceps exercises perfect for every single person new to training.

There are solid starting points though, including narrow push-ups (traditional or knee-based), triceps dips, and close-grip floor presses. All of these help you practice basic core mechanics like elbow extension and proper arm angles to best target your triceps.

They can also build the foundation needed for more advanced pressing variations down the line, including one using weights.

Strengthening your triceps can support cleaner, more stable push-ups and chest presses. They can also help maintain better overall control during of these exercises' reps and sets.

Do note, however, that improvements to things like movement control, steadiness, and tempo aren't necessarily the same thing as strength. You can "feel" strong while performing push-ups and presses, but that doesn't mean you're using proper form for your anatomy, or that you're even challenging your desired muscles. Be mindful of these differences, and train precisely for your goals.

Many people train triceps and chest together or pair triceps and biceps for a balanced arm session. Light triceps work also fits well into a shoulder-focused routine when using bodyweight or bands.

Ultimately it's your call. If you're working to improve symmetry or muscle imbalances, you may not even want to cross train multiple muscle groups at once, or use triceps more for accessory work.

Concluding words on At Home Triceps Workout

An at-home triceps workout can be surprisingly versatile when you know which movements tap into the power of your upper arms.

Contrary to what you might assume, you don’t need heavy weights to feel your triceps working. Simple bodyweight patterns using push and pull mechanics as well as extension work offers plenty of challenge on their own.

These exercises also scale naturally across fitness levels, giving beginners a safe foundation while still offering enough resistance and precision for more advanced lifters.

And if you want even more variety, Tonal offers several triceps-focused workouts designed for home, the gym, or on-the-go sessions, helping you keep your training fresh while still making steady, meaningful gains.

Free Workout Tips