Tricep Workout Routine

A Tricep Workout Routine That Doesn't Require Any Weights

Only 5 Minutes for the Entire Tricep Workout

Whether it be a tricep workout routine, or any type of workout in general, people want to see the best results in the shortest amount of time.  They don't want to spend an hour in the gym every day, they want something that's effective but can also be done quickly.  That's why I've created a 5 minute tricep workout routine.  It's for those people who want to target their triceps, but don't want to dedicate a long workout to do so.

If you're looking to gain a large amount of muscle mass, then this 5 minute tricep workout routine probably isn't for you.  This is a quick workout that targets the triceps for those who are short on time, or don't really enjoy strength training.  If your goal is to put on a lot of muscle mass in the triceps area, then you should focus on doing more tricep exercises that use heavy weights and a low number of repetitions.  

My 5 minute tricep workout routine relies mostly on your own bodyweight, instead of using dumbbells or other free weights.  That's because you'll be performing the exercises one right after the other, for a total of 5 minutes.  It'll take more time to transition between each exercise in the tricep workout routine if you're constantly switching weights.

As I mentioned earlier, this tricep workout routine features 5 exercises that each last 1 minute, for a total of 5 minutes.  Do one tricep exercise right after the other, until you have completed the entire circuit.  If you feel that the 5 minute tricep workout routine isn't quite enough, or if you have some extra time, you can go through it as many times as you want.

5 Minute Tricep Workout Routine
Tricep Exercise #1
*Chair Dips

Please refer to this article if you are not familiar with Chair Dips.  

Tricep Exercise #2
*Tricep Dips

Begin by sitting on the ground, with your knees bent in front of you and your arms behind you.  Your fingertips should be pointed toward your feet, and your arms should be shoulder width apart.  Once you're in this position, push yourself up, so you're butt is off the ground.  Lower yourself down toward the ground, then push yourself back up.  Your triceps really become engaged when you push yourself back up to the starting position.  This is also a core exercise, because you're using your quadriceps and abs to maintain the correct form.  

Tricep Exercise #3
*Side Tri Rise - Left Side

To  be honest, I learned about this exercise from one of the p90x workouts and decided to include it in my tricep workout routine.  Begin by laying on your left side, with your legs stacked on top of each other, your right hand on the ground by your armpit, and place your left hand on your right shoulder.  Use your right hand, which is on the ground, to push your body up until your right arm is fully extended.  Lower yourself back, push yourself back up, and continue this for 1 minute.  

Tricep Exercise #4
*Side Tri Rise - Right Side

This is the same as the tricep exercise listed above, except for you switch to your right side.

Tricep Exercise #5
*Diamond Pushups

Diamond pushups are a chest and tricep workout, which means you'll burn even more calories because you're targeting multiple muscle groups.  Start in a regular pushup position, then move your hands close together, so your index fingers and thumbs form a diamond.  Also, make sure your feet are spread wide apart and keep your elbows out when doing this exercise.  Then you just simply do pushups in this position for one minute.  This is the final exercise in my tricep workout routine, so make sure to give it everything you've got!  

Well there you have it, a 5 minute tricep workout routine that anyone can do.  This tricep workout doesn't include any weights, the only piece of equipment you need is a chair for the first exercise in the circuit.  Since there aren't any weights required in this tricep workout routine, it really can be done anywhere.  All you need is a little space and your own body, which I think makes this tricep workout routine very convenient.