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.
Contents
1. 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. Ensure your core is engaged and your body forms a straight line from head to heels.
2. 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 your index fingers and thumbs close together under your chest, then perform push-ups while maintaining the hand position. Slowly lower your body and then push back up.
3. 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. Keep your core engaged and lift your hips as you return to the starting position.
4. 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. Make sure your upper arms are parallel to the ground at the lowest point.
Also Read: Best Bodyweight Shoulder Exercise
5. Feet Elevated Bench Dip:
Objective: Increases resistance for a 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. Ensure your upper arms are parallel to the ground and extend your arms fully at the top.
6. 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. Keep your core engaged and maintain a straight line from your head to your feet.
7. 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. Slowly lower your body and then push back up.
Also Read: Best Workout Apps
8. Bodyweight Skull Crushers:
Objective: Mimics traditional skull crusher movement without equipment.
How To Do Bodyweight 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. Keep your core engaged and ensure your body forms a straight line.
9. 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. Make sure your core is engaged and your body stays in a straight line.
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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