Triceps Home Workout for Mass | Build Horseshoe Triceps Without a Gym

The triceps make up about 70% of your upper arm size, making them absolutely essential if you want bigger, stronger-looking arms. This workout targets all three tricep heads:

• Long Head (largest — needs overhead movements)
• Lateral Head (outer sweep — width)
• Medial Head (deep, helps with thickness)

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🧠 Anatomy-Based Training

Muscle Head	Best Targeted By
Long Head	Overhead extensions, dips
Lateral Head	Push-ups, kickbacks, pushdowns
Medial Head	Close-grip presses, reverse pushdowns

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🏋️‍♂️ Dumbbell/Resistance Band Triceps Workout (Home)

Exercise	Sets x Reps	Target Head
Overhead Dumbbell Tricep Extensions	4 x 10–12	Long head
Dumbbell Kickbacks or Band Kickbacks	3 x 12–15	Lateral head
Close-Grip Push-Ups	3 x 15–20	All heads
Resistance Band Pushdowns	3 x 15–20	Lateral/medial
One-Arm Overhead Extensions (band/DB)	3 x 10–12 per side	Long head
Bench Dips / Floor Dips	3 x 12–15	Overall burnout

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🏠 Bodyweight-Only Triceps Workout

Exercise	Sets x Reps	Notes
Diamond Push-Ups	4 x 12–20	Inner grip = triceps focus
Triceps Dips (Chair/Bench)	4 x 15–20	Lower slowly, full lockout
Pike Push-Ups	3 x 10–15	Add shoulder + triceps
Isometric Triceps Holds	2–3 x 20–30 sec	Hold push-up mid-position
Close-Grip Incline Push-Ups	3 x 15	Use couch/edge of bed

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🧠 Key Growth Techniques (Use at Home)

• Slow negatives: 3–4 seconds on the way down
• Pause at contraction: 1–2 seconds squeeze
• Supersets: Example: push-ups → dips with no rest
• Add weight: Backpack with books = instant dumbbell

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🗓️ Weekly Sample Tricep Schedule

Day	Workout Focus
Day 1	Heavy dumbbell/band workout
Day 4	High-rep bodyweight triceps burnout

Use progressive overload: add reps, reduce rest, or increase weight weekly.

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❌ Mistakes to Avoid

• Skipping overhead work (neglects long head)
• Not going to full lockout in dips/push-ups
• Relying only on push-ups (no isolation)
• Using poor form in kickbacks (keep elbows locked)

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🏁 Final Thoughts

You don’t need a gym to grow thick, horseshoe triceps — you need smart programming, progressive overload, and high-effort sets. Mix bodyweight + minimal equipment, target all three heads, and watch your arms grow.