Triceps, situated at the back of your upper arms, are vital muscles for pushing movements and overall arm strength and definition. While gym equipment can aid in building these muscles, bodyweight exercises provide a versatile, equipment-free method to strengthen and tone your triceps. Here’s an in-depth exploration of some of the best bodyweight exercises for your triceps, encompassing well-known moves and some you might not have attempted yet.
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6 Tricep Exercises Using Body Weight
Push-Ups:
Objective: Push-ups are fundamental to any bodyweight workout routine, primarily targeting the chest and shoulders while engaging the triceps.
How To Do Push Ups: Start in a plank position with hands shoulder-width apart, lower your body by bending your elbows while keeping them close to your body, then push back up to the starting position.
Diamond Push-Ups:
Objective: This advanced variation shifts more workload onto the triceps.
How To Do Diamond Push Ups: Form a diamond shape with your hands by placing them close together under your chest, then perform push-ups while maintaining the hand position.
Also Read: 8 Best Body Weight Chest Exercises
Pike Push-Ups:
Objective: Targets shoulders and significantly engages triceps while enhancing flexibility and core strength.
How To Do Pike Push Ups: Begin in a downward dog position, with hips high in the air, then lower your head towards the ground by bending your elbows while maintaining the inverted V shape.
Bench Dips:
Objective: Focuses exercise on triceps using a stable surface.
How To Do Bench Dips: Sit in front of a bench, place hands behind you on the bench’s edge, extend legs forward, lower body by bending elbows, then push back up.
Also Read: Top 6 Body Weight Exercises For Shoulders
Feet Elevated Bench Dip:
Objective: Increases resistance for more challenging triceps workout.
How to Do Feet Elevated Bench Dip: Perform bench dips with feet elevated on another bench or chair, maintaining proper form throughout.
Tricep Dip:
Objective: Intensely targets triceps for strength and muscle growth.
How to Do Triceps Dip: Use parallel bars or sturdy surfaces, grip bars, hoist body up, lower by bending elbows, then push back up.
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Close-Grip Push-Ups:
Objective: Emphasizes triceps engagement with hand placement.
How To Do Close Grip Push Ups: Perform push-ups with hands closer together than shoulder-width apart, focusing on triceps activation.
Bodyweight Skull Crushers:
Objective: Mimics traditional skull crusher movement without equipment.
How To Do Body Weight Skull Crushers: Face away from a low bar or sturdy surface, grip it with both hands, lean forward, then lower and raise body using triceps.
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Inverted Shoulder Press:
Objective: Advanced exercise targeting shoulders and triceps.
How To Do Inverted Shoulder Press: Start in a handstand position against a wall, bend elbows to lower head towards floor, then push back up.
Incorporating these exercises into your routine can lead to significant improvements in triceps strength and aesthetics. Remember to prioritize proper form to prevent injury and ensure maximum effectiveness. Start with exercises matching your fitness level and gradually progress to more challenging variations. Bodyweight exercises offer the flexibility to train anywhere, facilitating consistency in achieving your fitness goals.
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