Build Giant Triceps in your Home Gym with These Exercises


Got a home gym and you're wondering what you can do to build up the back of those puny arms of yours?  Perfect.  Let's start here.

This is a quick and effective way of blasting through those triceps in a quick and efficient Giant Set of close grip bench press, bodyweight dips and band extensions.

All you'll need is a bench with Olympic barbell, a dip station or some stools/benches side by side work too and a heavy band that you can attach overhead.

Now, you may have to tone down the speed at which you perform the exercises if you're starting at less than super hero strength, but you can always build up to performing this giant set with more vigor and intensity.

Start off with the main exercise the close grip bench press at a heavy weight you can press for about 5-10 reps.

Then bang out as many bodyweight dips as you can.  If you can't get a lot of dips at first, use your heavy band to help you out (band pinned around the bars and put your knees on top of the band for assistance).

Then transition into the heavy band pressdown to really burn out the triceps fully.

Take a good rest break and then bang out another 2-3 sets for optimal effectiveness and watch those triceps grow in the mirror.

You'll know this is working when co-workers are asking if you've been working out.  Or if you accidentally tear your sleeves off when you pick something up from the floor.


Looking for more great workouts?

Checkout our upcoming Program Vault (launch date 01Jan2019) --the home for all the latest programs to help you burn fat, build muscle and look like "man, you've been working out"!



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Jess Howland

Jesse "Captain Smash" Howland is the owner of SMASH’s Strength Lab, which offers targeted personal training to reach a variety of fitness and physique goals. A natural bodybuilder, competitive powerlifter, certified personal trainer, and nutrition coach, Jesse is often the go-to resource for personal training Ottawa. He studied Exercise Science at Oregon State University and even trained at the world famous Gold's Gym. He's a former US Army Captain with the 86th Infantry Brigade Combat Team, a former blog writer at Veterans Fitness Career College, and former Chief Executive Officer at U.S. Army Forces Command (FORSCOM). His workouts and personal training are army-inspired to help reach your weightloss, athletic, or physique goals.