HomeHome Triceps Focus
A 20-minute beginner home triceps session for men. Knee close-grip push-ups build pressing strength at a manageable load, bodyweight triceps extensions and kneeling extensions isolate the back of the arm, and triceps presses finish with 20 reps of tension work. No equipment.
Home Triceps Focus at a glance
- Level
- Beginner
- Duration
- 20 minutes
- Exercises
- 4
- Estimated burn
- ~170 kcal
- Equipment
- None — floor space only
- Muscles worked
- Triceps, Chest
- Category
- Home
- Made for
- Men
- Price
- Free
4 exercises in Home Triceps Focus
- 3 × 12
- 2Bodyweight triceps extension3 × 15
- 3 × 15
- 3 × 20
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Triceps Focus
Keep the elbows tucked close to the ribs on every push-up rep — that is what shifts the load from the chest to the triceps. Rest 45 seconds. Progress by moving from knees to feet on the push-ups before adding sets anywhere else.
Home Triceps Focus — questions
How long does Home Triceps Focus take?
About 20 minutes from the first set to the last. The session contains 4 exercises and burns roughly 170 kcal for an average trainee.
What equipment do you need for Home Triceps Focus?
None — floor space only. The session is built around Close-grip Push-up (on Knees), Bodyweight triceps extension, Bodyweight kneeling triceps extension and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Triceps Focus suitable for beginners?
Yes. Home Triceps Focus is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Home Triceps Focus work?
Triceps, Chest. 4 exercises, starting with Close-grip Push-up (on Knees), Bodyweight triceps extension, Bodyweight kneeling triceps extension.
Is Home Triceps Focus free?
Yes. Home Triceps Focus is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Home Triceps Focus into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
Similar free workouts
Browse all 260 free plans in the GymiaFit workout library, or read training guides on the blog.