No dumbbells? No gym membership? No sweat. You can still get a killer triceps workout at home without any equipment at all. In fact, if you have a couple cans of soup or heavy bottles of water, you can completely shred triceps at home. You triceps are the largest muscle group in your arms, and what many people don’t realize is that the key to getting bigger arms is building your triceps, not your biceps.
Stretching
It’s important that you stretch your triceps before and after you do these exercises. I find that the triceps are one muscle group that can get particularly tight if you don’t stretch them. And, believe me, you don’t want to stiff triceps. You especially don’t want to pull them. I recommend just a little light stretching before you workout your triceps and a bit heavier stretching when you’re finished.
Diamond Pushups
Making a diamond shape with your hands under the center of your chest and doing pushups in this position do Diamond pushups. By placing your hands so close together, you take the stress of the load off your pecs and on to your triceps. Trust me this is a killer triceps exercise.
Tricep Dips
Do you have a chair, couch, bed, bench or coffee table in your house? Of course you do! Which means you can do triceps dips. All you have to do is place your hands on any of the aforementioned objects with your back facing to it and your knees bent at a 90-degree angle. Then lower your body down and push yourself back up with your triceps.
Tricep Extensions
Got those soup cans or water bottles ready? Good. Personally, I recommend a gallon of water or milk for this exercise. Stand up nice and straight with your feet about hip-width apart. Hold the gallon of water behind your head, gripping the handle with both hands. Extend the bottle up over your head until your elbows are straight, and then slowly lower back to the starting position.
Sources:
http://www.mayoclinic.com/health/strength-training/HQ01710
http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/10/muscle/triceps
http://www.bodybuilding.com/fun/triceps.htm
http://www.exrx.net/Muscles/TricepsBrachii.html