Best Bodyweight Exercises for Triceps

If you’re looking to build stronger, toned triceps, you don’t need to spend hours at the gym or invest in fancy gym equipment. Bodyweight exercises for triceps can be just as effective in targeting and building your triceps. 

In this blog, we’ll go over some of the best bodyweight exercises for triceps and how to incorporate them into your workout routine.

Why should I exercise my triceps?

First, let’s talk about why tricep exercises are important.

The triceps make up a large portion of the upper arm and are responsible for many movements, such as reaching overhead and pushing objects.

Strong triceps can improve your posture, reduce the risk of injury, and give you a more defined appearance.

So, why choose bodyweight exercises for triceps?

For starters, they’re convenient. You can do them anywhere, anytime, without the need for equipment.

They’re also effective, as they engage multiple muscle groups, including the triceps, shoulders, and chest.

10 Best Bodyweight Exercises for Triceps

1. Diamond Push-Ups

Diamond push-ups target the triceps and chest. To perform, get into a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.

Lower yourself down and push back up, keeping your elbows close to your body. You can also try variations such as narrow or wide diamond push-ups for a different challenge.

It’s easy to motivate yourself by keeping track of your push-up PR and trying to beat it.

2. Close-Grip Push-Ups

Close-grip push-ups target the triceps and chest. To perform, get into a push-up position with your hands placed closer together than shoulder-width. Lower yourself down and push back up, keeping your elbows close to your body.

You can also try variations such as decline or incline close-grip push-ups for a different challenge.

3. Tricep Dips

Tricep dips target the triceps, shoulders, and chest. To perform, find a sturdy surface such as parallel bars or the edge of a bench. Place your hands on the surface, then lower yourself down and push back up, keeping your elbows close to your body.

You can also try variations such as narrow or wide dips for a different challenge.

4. Tricep Extensions

Tricep extensions target the triceps. To perform, sit on the ground with your legs straight out in front of you. Place your hands behind your hips, then lift your body up and lower it back down, keeping your elbows close to your body.

You can also try variations such as single-leg tricep extensions for a different challenge.

5. Tricep Kickbacks

Tricep kickbacks target the triceps. To perform, get into a lunge position with one foot forward and one foot back. Place your opposite hand on your front thigh for support, then kick the back leg back, keeping your elbow close to your body. Repeat with the other arm.

6. Push-Up Plank Holds

Push-up plank holds target the triceps and core. To perform, get into a push-up position and hold for 30-60 seconds, keeping your body straight and your elbows close to your sides.

7. Overhead Tricep Extensions

Overhead tricep extensions target the triceps. To perform, stand with your feet shoulder-width apart and your arms overhead, holding a water bottle or can of soup. Bend your elbows and lower the weight behind your head, then push back up.

8. Tricep Push-Up to Tuck-Up

Tricep push-up to tuck-up targets the triceps, core, and shoulders. To perform, start in a push-up position. Do a push-up, then bring your knees to your chest and jump your feet under your hips. Repeat the entire sequence.

9. Tricep Pull-Up

Tricep pull-ups target the triceps and back. To perform, find a sturdy bar or tree branch and hang from it with your palms facing each other. Pull yourself up, keeping your elbows close to your sides.

10. Elbow Plank Holds

Elbow plank holds target the triceps and core so you can work on your abs at the same time as your arm muscles. To perform, get into a plank position on your elbows, keeping your body straight. Hold for 30-60 seconds.

Workout Routine for Triceps

Now that you know the exercises, let’s put together a workout plan. 

Start with a 5-minute warm-up to get your muscles ready, such as jumping jacks, jogging, or dynamic stretching. Then, perform each exercise for 3 sets of 8-12 reps, depending on your fitness level. As you progress, aim to increase the number of sets and reps you do.

Here’s a sample workout plan for building strong, toned triceps using only bodyweight exercises:

Warm-Up:

1. Dynamic arm swings: Stand with your feet shoulder-width apart and swing your arms forward and backward for 10-15 reps.
2. Arm Circles: Stand with your feet shoulder-width apart and make small circles with your arms, 10-15 reps forward and backward.

Workout:

1. Push-Up Plank Holds: 3 sets of 30-60 second holds
2. Overhead Tricep Extensions: 3 sets of 10-12 reps
3. Tricep Push-Up to Tuck-Up: 3 sets of 8-10 reps
4. Tricep Pull-Up: 3 sets of 8-10 reps
5. Elbow Plank Holds: 3 sets of 30-60 second holds

Note: Start with one set of each exercise and work your way up to 3 sets. Rest for 30-60 seconds between sets.

Cool-Down:

1. Tricep Stretch: Hold for 30 seconds on each arm.
2. Shoulder Blade Squeeze: Hold for 30 seconds.

Remember to breathe deeply and maintain proper form throughout each exercise. Also, make sure to stay hydrated and listen to your body. If you feel any pain or discomfort, stop and consult with a medical professional.

With this workout plan, you can expect to see improvement in your tricep strength and definition within a few weeks of consistent practice. As with any exercise routine, be sure to progress at your own pace and never push yourself too hard.

Take Your Bodyweight Exercises To The Next Level

Bodyweight exercises without equipment are great, but if you want to exercise regularly and grow your muscles, it could be worth looking at ways to increase the intensity of exercise.

The Total Gym is a unique piece of fitness equipment that utilizes your body weight and gravity to provide resistance for a variety of exercises.

Unlike traditional home gyms that rely on external weights, the Total Gym uses a sliding board and pulley system to challenge your muscles.

The adjustable height of the slide board allows for a customizable workout, as a higher setting will increase the resistance by lifting a higher percentage of your body weight, while a lower setting will decrease the resistance by lifting a smaller percentage of your body weight.

The Total Gym also allows for a full range of motion during exercise; depending on the model, hundreds of exercises can be performed for the arms, legs, and core.

Total Gym has been producing exercise machines for over 30 years and we have reviewed many of them so please check out our Total Gym XLS review, Total Gym FIT review, and Total Gym GTS review

Each model has its own unique features and attachments, but they all utilize the same principle of using your body weight and gravity as resistance.

It’s a great way to exercise and improve your fitness without putting too much strain on your body.

	Total Gym FIT	Total Gym XLS	Total Gym GTS
Exercises	85+	80+	250+
Resistance Levels	12	6	22
Attachments	AbCrunch Leg Pull Upgraded Squat Stand 2-piece Wing Attachment	Leg Pull Ribbed Squat Stand Wing Attachment	Telescoping squat stand Scrunch Retractable dip bars 3 grip pull-up bar + loads more
Weight Capacity	450 lb	400 lb	650 lb
Warranty	Lifetime frame, 2 year parts	Lifetime frame, 6 month parts	5-year Warranty on Frame, 1-year Warranty on Parts
Price	$$$ Check Price Here	$$ Check Price Here	$$$$ Check Price Here

Final Thoughts on Bodyweight Exercises for Triceps

I think you’ll agree that bodyweight exercises are a convenient and effective way to build strong, toned triceps.

If you can incorporate these exercises into your workout routine, you’ll be well on your way to sculpting those triceps in no time! As always, focus on proper form and listen to your body, taking breaks as needed.

You may also like to check out my guide to the best bodyweight exercises for biceps or my post about the best arm machines in the gym