Anyone who wants to have pumped up arms should pay attention not only to the biceps, but also to the triceps. Your triceps are made up of three heads: the long head, the lateral head, and the medial head. When your triceps are tight, it limits your strength, endurance, and mobility. So, after doing your exercises, stretch the muscles well. Many arm exercises require lifting weights. However, if you don’t have any dumbbells at home, don’t worry! You can use tin cans, bags of rice, water bottles, or heavy books. You can even use a plastic bottle of liquid laundry detergent, as it has a handle that’s easy to hold onto. Let’s get started! Other videos you might be interested in: 5-Minute Home Workout That Will Help You Build Bigger Chest Muscles • 5-Minute Home Workout That Will... ; Do This 8-Minute Workout Before Bed In a Month, The Results Will Amaze You • Do This 8-Minute Workout Over... ; This 8-Minute Workout in a Week Will Get Rid of Excess Weight • This 8-Minute Workout in a Week And... ; Timestamps: Diamond Push-Ups 0:54 Bent-Over Triceps Extensions 2:07 Chair Push-Ups 3:03 Close-Grip Bench Press 3:59 Reverse Rows 5:21 Arm Rotations 6:03 Towel Curls 6:34 #biceps #pumpeduparms #strongmuscles Music by Epidemic Sound https://www.epidemicsound.com/ Summary: Any push-up is good for your triceps, but the diamond close-grip variation is especially effective. This exercise strengthens your arms and elbows. If you can do diamond push-ups, you’ll find bent-over triceps extensions incredibly easy. And yet, they work all three heads of the triceps very well. It’s important to keep your upper arm still throughout the exercise. If you’re having trouble doing them yet, try lowering the weight of the dumbbell to avoid pulling your elbow. Chair push-ups are an easier alternative to dips. And as you might have guessed from the name, you’ll need a chair to do them. They work our target muscle group very well. Close-grip bench presses are a great exercise because they help your muscles gain mass and strength at the same time. Reverse rows can be done almost anywhere. Lie down on the floor and grab a heavy chair, table, or any other object that you can use to pull yourself up. Rotating your arms, first in a small circle and then in a larger one, will help you work your biceps, triceps, and shoulders. Just like the reverse row, the secret here is in the number of repetitions. To perform this biceps curl, you will need a towel and a heavy bag. You can do it at home, at work, or in a hotel room during a business trip. Take a towel and thread it through the straps of your bag or backpack. Grab it with both hands and lift it. Fill your bag or backpack with something heavy for extra weight. Subscribe to AdMe: http://goo.gl/DgUonf ---------------------------------------------------------------------------------------- This is life! on YouTube: https://bit.ly/2tKobHX Take and do Kids https://bit.ly/2H5MVlY --------------------------------------------------------------------------------------- More great articles and videos on http://adme.ru/