Lie comfortably on the floor with the dumbells in your hands next to your body. Now bring the weights to the ground with your arms bent upwards.
Raise the dumbells above your face and slowly lower them to the floor above your head.
You can do this exercise with one weight by lifting the weight from above your head with two hands above your face. Make sets of three times ten times.
If you want to lower the weight further, you can lie down on a bench or, for example, across the bed. This way you have room to lower your hands further with the dumbells.
Triceps train with a barbell
You can also do this exercise with a barbell. While lying down, hold the barbell with two hands and bring the weight from above your head to above your face.
The heavier the weight, the heavier the exercise.
With the barbell or dumbbell you can also train your triceps when you do the bench press. Then keep your hands closer together and express the weight of the bar above your shoulders.
Do not use too much weight and do not try to put your hands together in the middle of the bar because of the balance.
Triceps sitting at home exercising with weight
Sit on a bench and lay your left arm over your left leg while you bend over. In your right arm you have the weight of, for example, a dumbbell or a bottle of water.
By stretching your right arm straight back you tighten the triceps.
Then bring the weight back to an arm angle of ninety degrees and repeat the stretch ten times. Now change your arm and do the exercise for the triceps with your left arm.
You can also do this exercise by placing one knee on a bench or chair while remaining on the floor with your other leg.
Place your left knee on the chair for training your right arm and vice versa for training your left arm.
Again, bend forward again and tighten your abdominal muscles well. You can lean with your free arm by placing your hand in front of the knee.
Hold the weight of the dumbbell next to your body and then extend your arm backwards. Then let the weight return to next to your body.
Repeat the exercise for the triceps three times ten times with a small break of two minutes in between. Shake your arms loose during the break.
To get muscular upper arms you can always spend two thirds of the training on your triceps and one third on your biceps. Also read the article about bicep training .
Use a weight with which you can complete the exercise and if your muscles have become stronger you can train harder.
Do the exercise for stronger triceps twice a week and only if you no longer have muscle pain.
