Tricep Exercises for Home Gym
Overhead Triceps Extension — Seated
Sit on the bench pad with your back to the cable attachment, feet planted, and grab both handles from behind you. Extend your elbows from a starting angle of about 45°, finishing with your arms fully locked out. Pause at the top and bottom of each rep — no swinging.
Overhead Triceps Extension — Lying
Lie flat on the bench pad with the handles behind you, and grab both from above. Keep your upper arm completely still and point your elbows toward the ceiling, moving only your forearm to extend and lock out. Pause and squeeze at the top of each rep.
Side Triceps Extension
Lie flat on the bench pad with the handles behind you, grabbing them with your arms at your sides rather than overhead. Keep your elbows tucked in a neutral position, extending down until locked out. Pause and squeeze at the bottom of each rep.
Triceps Stretch
Sit on the bench pad facing the squat stand with both hands raised overhead. Place one hand on your back and use the other to gently pull that elbow down, stretching the triceps. Hold for 5 seconds, then switch sides.
