This triceps workout at home will focus on the backs of the arms but this is also a dumbbell chest workout to increase strength and muscular endurance with super sets combining pressing movements with dumbbells and bodyweight push ups!

For this at home workout, you will need a mat and a pair of dumbbells. For your reference, the dumbbells I am using are 15kg x 2. I have picked 1 pair to stick with just to show you can do a lot with one pair of dumbbells instead of me bringing various dumbbells to use! I drop to 1 x dumbbell for the tricep presses, however, depending on the weights you have access to, you can do 2 x dumbbells for this part!

Once you perform a 30 second press with the dumbbell(s) you will then drop straight away into a complimenting push up variation for 30 seconds, followed by rest of 30 seconds. We perform this combination 4 x in total then onto the next combination. There are 5 different combinations, with the last being slightly different in that it is 30 seconds chest press, 30 seconds abs and another 30 seconds abs, straight into chest again for 4 rounds!!

The push ups will become increasingly difficult to perform so simply take your time, stop when you need to and ensure quality reps are performed! The timer is there as a guide so you do not need to aim to do push ups the entire 30 seconds if your form is being affected.

CHEST PRESS
PUSH UPS

TRICEP PRESS
TRICEP PUSH UPS

TRICEP CLOSE PRESS
TRICEP DIAMOND PUSH UP

SINGLE ARM CHEST PRESS
SAME ARM TRICEP PUSH UP

CHEST PRESSS
STRAIGHT BODY CRUNCH
CRUNCH PULSES

Take it slow and controlled! Just be ready towards end of dumbbell exercise that when the beeper goes we will be going into a push up variation straight away (apart from the last sets where we perform ab exercises)!

Let’s train these triceps and add definition to the arms!

Cx

@Nike

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Disclaimer:

If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.