The problem that many people face when it comes to working out their triceps is that they don’t have access to weights or a gym. Or maybe they just prefer to exercise at home without any equipment.
That’s where bodyweight exercises for the triceps come in handy. They use your own body weight as resistance to build strength and muscle in your triceps.
In this article, I’ll be discussing some effective bodyweight exercises that you can do to strengthen and tone your triceps. So, let’s get started!
Benefits of Tricep Bodyweight Exercises
It’s important to know that bodyweight exercises for the triceps have a number of great benefits to offer. These exercises can help you build triceps strength and muscle without using any equipment or joining a gym.
Moreover, you can do them anywhere, anytime, so you don’t have to worry about missing a workout. You can also improve your upper body strength with bodyweight tricep exercises by regularly practicing them.
Bodyweight Tricep Exercises Tips
1. Eat Clean
Strength train your triceps 2-3 times a week with exercises like tricep dips and push-ups as part of your bodyweight exercises to build strong triceps.
2. Add Regular Cardiovascular Exercise
Your triceps training will benefit from activities such as running, cycling, and swimming through fat burning and improved overall fitness.
3. Strength Train Your Triceps
Perform tricep dips, push-ups, and diamond push-ups 2-3 times per week to build strength and muscle in your triceps without any equipment. As you gain strength, increase the intensity and number of reps.
15 Simple Yet Effective Triceps Exercises Using Your Own Weight
1. Tricep Floor Dips
How To
- Sit on the floor with your legs extended and hands behind you, fingers facing forward.
- Lift your hips off the floor and bend your elbows, lowering your body towards the floor.
- Straighten your arms to return to the starting position.
Pros
- Easy to do at home, targets triceps and core muscles.
Cons
- May strain wrists, which is difficult for those with shoulder or lower back pain.
2. Tricep Chair Dips
How To
- Sit on the edge of a sturdy chair, hands gripping the edge.
- Slide your hips forward and bend your elbows, lowering your body towards the floor.
- Straighten your arms to return to the starting position.
Pros
- Easy to do anywhere with a chair, targets triceps and chest muscles.
Cons
- May strain wrists, which is difficult for those with shoulder or elbow pain.
3. Triceps & Chest Chair Dips
This is one of the best bodyweight exercises for the chest and triceps.
How To?
- Put your hands on the backrests of the two chairs as you stand between them. While maintaining a small knee bend, keep your back straight and your body upright.
- Bring your feet up, bend them behind you, and balance yourself on your fully extended arms.
- Bend your arms gradually until your elbows are at a 90-degree angle and your upper arms are parallel to the ground. Maintain a straight back and tuck your elbows into your sides.
- Straighten your arms to the fullest extent and lift your body. Repeat.
Pros
- Targets triceps and chest muscles, easy to increase difficulty.
Cons
- May strain wrists, which is difficult for those with shoulder or elbow pain.
4. Up And Down Plank
How To?
- Start in a high plank position, then lower one forearm to the ground, followed by the other.
- Push back up to the high plank position, one arm at a time.
Pros
- Targets triceps, chest, and core muscles increase shoulder stability.
Cons
- Requires good shoulder and core strength, which may be difficult for beginners.
5. One-Armed Triceps Dips
How To
- Sit on the floor with one hand behind you, fingers facing forward.
- Lift your hips off the floor and bend your elbow, lowering your body towards the floor.
- Straighten your arm to return to the starting position.
Pros
- Targets one tricep at a time, easy to do at home.
Cons
- It may strain the wrist, which is difficult for those with shoulder or elbow pain.
6. Triceps Extensions
How To
- Stand with feet hip-width apart, arms raised overhead, elbows bent.
- Straighten your arms, lowering your hands behind your head.
- Return to the starting position.
Pros
- Targets triceps, easy to do at home or in the gym.
Cons
- May require weights for added resistance, which is difficult for those with shoulder or elbow pain.
7. Diamond Push-Up
How To
- Start in a high plank position with hands close together, forming a diamond shape with your index fingers and thumbs.
- Bend your elbows and lower your body towards the floor.
- Push back up to the starting position.
Pros
- Targets triceps and chest muscles to increase core stability.
Cons
- May be difficult for beginners or those with shoulder pain.
8. Push-Ups
How To
- Start in a high plank position with hands shoulder-width apart. Bend your elbows and lower your body towards the floor. Push back up to the starting position.
Pros
- Targets the triceps, chest, and shoulder muscles and is easy to modify for beginners.
Cons
- May be difficult for those with shoulder or wrist pain and requires good core strength.
9. Narrow Push-Ups
How To
- Perform the same as regular push-ups, but with hands close together.
Pros
- Targets triceps and chest muscles increase shoulder stability.
Cons
- May be difficult for those with shoulder or wrist pain, and requires good core strength.
10. Hand Elevated Narrow Push-Ups
How To
- Start in a plank position with your hands placed close together, directly under your shoulders.
- Place your feet on a raised surface, like a bench or step.
- Lower your body down towards the ground, keeping your elbows close to your body.
- Push back up to the starting position.
Pros
- This exercise targets the triceps, chest, and shoulders.
Cons
- It may be difficult to maintain proper form, especially if you’re a beginner.
11. Pike Push-Up
How to?
- Start in a downward dog yoga pose, with your hands and feet on the ground and your hips lifted high.
- Walk your feet in towards your hands, keeping your legs straight until your hips are directly above your shoulders.
- Slowly lower your head towards the ground, keeping your elbows close to your body until your head touches the ground or you reach a comfortable depth.
- Push back up to the starting position, using your shoulder and arm muscles to lift your body back up.
Pros
- The pike push-up is a great exercise for building shoulder strength and definition.
Cons
- If you have limited shoulder mobility, the pike push-up may be uncomfortable or difficult to perform.
12. Bench Dip
How To
- Sit on the edge of a bench or chair with your hands placed next to your hips.
- Walk your feet out a few steps and lower your body down toward the ground.
- Keep your elbows close to your body and your shoulders down.
- Push back up to the starting position.
Pros
- It can easily be modified to make it more or less challenging, depending on your fitness level.
Cons
- If you have shoulder or wrist issues, this exercise may be uncomfortable.
13. Kneeling Bodyweight Tricep Extension
How To
- Kneel on the ground with your toes touching the floor.
- Place your hands behind your head with your elbows pointing straight up.
- Lower your elbows down towards the ground, keeping them close to your head.
- Push back up to the starting position.
Pros
- This exercise targets the triceps, making it great for building arm strength.
Cons
- This exercise may be too easy for those with more advanced fitness levels.
14. Close Grip Incline Push-Up
How To
- Start in a plank position with your hands placed close together on an elevated surface, like a bench or step.
- Lower your body down towards the ground, keeping your elbows close to your body. Push back up to the starting position.
Pros
- This exercise targets the triceps and chest muscles, making it great for building upper body strength.
Cons
- It may be difficult to maintain proper form, especially if you’re a beginner.
15. Side-Lying Push-Up
How To
- Lie on your side with your bottom arm extended out straight and your top hand placed on the ground in front of your chest.
- Push your top hand down into the ground to lift your upper body off the ground.
- Lower back down to the starting position.
Pros
- This exercise targets the triceps and shoulders, making it great for building upper body strength.
Cons
- It may be difficult to maintain proper form, especially if you’re a beginner.
FAQs
1) What Are The Best Tricep Exercises For Beginners?
The best tricep exercises for beginners include bench dips, push-ups, and tricep extensions.
2) How Can I Train My Triceps Without Weights?
Triceps can be trained without weights by doing bodyweight exercises such as push-ups, dips, and extensions, as well as using household items like chairs or resistance bands.
Conclusion
These are the best bodyweight tricep exercises for the triceps that you can do at home without any gym equipment. I’ve also told you the right way to do these exercises, along with their pros and cons.
I hope that now it will be easier for you to train your triceps.
