Supersize Your Biggest Arm Muscles @ Home

While you’re self-isolating, isolate your tris too

Gym? Who needs a gym? While the coronavirus pandemic may be keeping you away from the house of pain for the minute that doesn’t mean your pursuit of mirror muscles has to suffer.

And if you want to build mirror muscles your triceps are the place to start. Your tris make up a whopping 60 per cent of your upper arm, so working them will go along way towards supersizing your arms.

This tricep isolation workout replicates a lot of barbell moves you’ll be familiar with, such as skull-crushers, with their bodyweight alternatives, and it can be done on a bench, a chair or if you’re still venturing outside it can even be done on a park bench.

Triceps Isolation Workout

Complete the following three exercises as a circuit, which means you take no rest between them. At the end of set 1 take a 2 minute rest before repeating the circuit. Do 4 sets.

Skull-crusher, Head Below Bench

How: Place your hands on your bench or chair at shoulder’s width, and keep your elbows tucked into your body. You need to be positioned far enough away from the bench so your head can dip below it comfortably. Once you’re in position bend from the elbow, until your head is underneath the bench. Once your elbows are at a ninety-degree angle, push back up using only your triceps.

Reps: 8 to 10

Skull-cusher, Head to Bench

How: Again, place your hands on the bench or chair at shoulder’s width, and keep your elbows tucked into your body. This time you should be positioned close enough to the bench that your head is able to touch it. Once you’re positioned above the bench, bend at the elbows until your head touches it, then push back up to the top of the movement.

Reps: 8 to 10

Triceps Press-up

How: For this one, your hands should be directly below your shoulders and on the bench. On the descent, keep your elbows pinned to your sides and your upper arms straight back. Lower down until your chest reaches the bench, and then explode back up.

Reps: As many as possible


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