12 Of The Best Bodyweight Tricep Exercises

A common myth is that bodyweight exercises can’t be effective for building muscle. This couldn’t be further from the truth. In fact, bodyweight exercises are some of the most effective exercises you can do for building muscle and strength – especially in your upper body. This is because they allow you to use a greater range of motion, which recruits more muscle fibers. They’re also great for building explosive power and improving your overall athletic performance (1). In this article, we’re going to share with you 12 of the best bodyweight tricep exercises. These workouts will help you build strong, defined triceps without the need for any equipment. But first, we’ll get into the triceps anatomy and functions so you know what you’re working with.

Triceps Anatomy And Functions

The triceps brachii, or simply the triceps, is a large muscle group located at the back of your upper arm. It’s made up of three heads: the lateral head, medial head, and long head. 

The three heads come together at a common tendon, which inserts into the olecranon process of the ulna (the bony point of your elbow).

The lateral head is the largest and most superficial head of the triceps. It originates from the back of your humerus (upper arm bone) and inserts into the olecranon process.

The medial head is the middle head of the triceps. It originates from the posterior surface of your humerus and inserts into the olecranon process.

The long head is the deepest head of the triceps. It originates from the infraglenoid tubercle of your scapula (shoulder blade) and inserts into the olecranon process.

All three heads of the triceps work together to extend (straighten) your elbow. They also assist in other arm movements, such as adduction (bring your arm down from an overhead position) and internal rotation (rotate your arm inward).

Strengthening your triceps can help improve your overall upper body strength and prevent imbalances between the muscles of your arms. It can also reduce your risk of injuries, such as Tennis Elbow (lateral epicondylitis) and Golfer’s Elbow (medial epicondylitis).

Now that you know a little bit more about the triceps, let’s get into the exercises.

Read More: Tricep Cable Workouts – Strong Muscles Are Guaranteed

Best Tricep Bodyweight Exercises

To effectively work your triceps, you need to do exercises that involve all three heads of the muscle. This means doing exercises that involve elbow extension, adduction, and internal rotation.

The following exercises provide a great mix of all three movements. They don’t require any equipment, so you can do them anywhere.

1. Classic Push-Ups

This is a great exercise for targeting all three heads of the triceps. It also works your chest, shoulders, and core. 

To do a Push-Up:

1. Start in a plank position with your hands directly beneath your shoulders.
2. Bend your elbows and lower your body down until your chest is just above the ground.
3. Push back up to the starting position.

You can make this exercise easier by doing it on your knees instead of your toes. You can also make it harder by elevating your feet on a stability ball or other object.

2. Diamond Push-Ups

Diamond push-ups are a great variation of the classic push-up. They place more emphasis on your triceps, but they also work your chest and shoulders. 

To do a Diamond Push-Up:

1. Start in a plank position with your hands close together beneath your chest.
2. Form a diamond shape with your index fingers and thumbs.
3. At first, you might not be able to get your hands close enough together– and that’s okay! As you get stronger, you’ll be able to move them closer together.
4.  Bend your elbows and lower your body down until your chest touches the ground.
5.  Push back up to the starting position.

3. Close Grip Push-Ups

If the diamond push-up is too difficult, you can try a close grip push-up. This exercise also targets the triceps, but it’s a little easier than the diamond push-up. 

To do a Close Grip Push-Up:

1. Start in a plank position with your hands shoulder-width apart.
2. Bend your elbows and lower your body down until your chest is just above the ground.
3. Keep your elbows close to your sides.
4. Push back up to the starting position.

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4. One-Arm Push-Ups

One-arm push-ups are a great way to progress from the close grip push-up. They’re more challenging because they require you to balance on one arm. They also work your core and shoulder stabilizer muscles. 

To do a One-Arm Push-Up:

1. Start in a plank position with your feet shoulder-width apart and your hands directly beneath your shoulders.
2. Lift one hand off the ground and reach it out in front of you.
3. Bend your elbows and lower your body down until your chest is just above the ground.
4. Push back up to the starting position.

5. Incline Push-Ups 

An incline shifts the focus of a push-up from your chest to your triceps. It’s a great exercise for beginners as well as people who are trying to work their triceps without overloading their shoulders. 

To do an Incline Push-Up:

1. Place your hands on an elevated surface, such as a bench, chair, or couch. The higher the surface, the easier the exercise will be.
2. Bend your elbows and lower your body down until your chest is just above the surface.
3. Push back up to the starting position.

6. Pike Push-Ups

Pike push-ups are a great way to make the incline push-up more challenging. They work the same muscles, but they also require you to engage your core. Doing these will get you ready for more advanced exercises like the handstand push-up. 

To do a Pike Push-Up:

1. Start in a plank position with your hands directly beneath your shoulders.
2. Walk your feet forward until your hips are in the air and your body forms an upside-down “V”.
3. Bend your elbows and lower your head down toward the ground.
4. Push back up to the starting position.

7. Tricep Dip 

At the most basic level, dips work your triceps. But they also work your chest and shoulders. You’ll need access to a dip station or something similar to do this exercise.

Alternative surfaces include the corner of a fence or ledge that allows you to keep your hips, knees, and angles at a 90-degree angle. 

To do a Tricep Dip using parallel bars on a dip station:

1. Start with your palms on the bars and your body suspended in the air.
2. Bend your elbows and lower your body down until your elbows are at a 90-degree angle.
3. Push back up to the starting position.

8. Bench Dip 

The bench dip is a great tricep exercise for people who don’t have access to a dip station. It’s also a good option if you’re new to dips and want to start with an easier variation. 

To do a Bench Dip:

1. Place your palms on the edge of a bench or chair and extend your legs out in front of you.
2. Bend your elbows and lower your body down until your elbows are at a 90-degree angle.
3. Push back up to the starting position.

Read More: Back And Tricep Workout For A Killer Body

9. Elevated Feet Bench Dip 

If the basic bench dip is too easy, you can try this variation with your feet elevated. This increases the range of motion and puts more stress on your triceps. 

To do an Elevated Feet Bench Dip:

1. Place your palms on the edge of a bench or chair and extend your legs out in front of you with your feet on another bench or chair.
2. Bend your elbows and lower your body down until your elbows are at a 90-degree angle.
3. Push back up to the starting position.

10. L-Sit Dip 

If you’re out in the park and don’t have any equipment with you, this is a great tricep exercise to try. It’s also a good option if you’re looking for a more challenging variation of the dip. 

To do an L-sit Dip:

1. Start in an L-sit position with your palms on the ground. Your legs should be out in front of you. 
2. Lift your hips off the ground, balancing on your palms.
3. Bend your elbows and lower your body down until your elbows are at a 90-degree angle.
4. Push back up to the starting position.

To make this exercise easier, you can bend your knees.

11. Bodyweight Tricep Extensions

Extending your arms overhead is a great way to work on your triceps. This exercise also works your shoulders and core. You’ll need a surface such as a kitchen countertop, the back of a couch, or a park bench to do this exercise. 

To do a Bodyweight Tricep Extension:

1. Place your palms on the edge of the surface and extend your legs out behind you.
2. Bend your elbows and lower your head down toward the ground.
3. Push back up to the starting position.

12. One-Arm Bodyweight Tricep Extension 

This is a great exercise to do if you want to work one arm at a time. It’s also a good way to make the bodyweight tricep extension more challenging. 

To do a One-Arm Bodyweight Tricep Extension:

1. Place one palm on the edge of the surface and extend your legs out behind you.
2. Bend your elbow and lower your head down toward the ground.
3. Push back up to the starting position.
4. Repeat with the other arm.

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Good Equipment For Tricep Exercises At Home

Including some of the tricep bodyweight exercises in your routine is a great way to challenge your muscles. However, if you’re looking for a more comprehensive workout, challenging yourself with weighted exercises is a good option.

Here are a few pieces of equipment that can help you get started:

Resistance Bands 

Resistance bands are a great way to add resistance to bodyweight exercises. They’re also portable, so you can take them with you when you travel. When choosing a resistance band, it’s important to pick one that provides enough resistance for your level.

Suspension Trainers 

Suspension trainers are a type of exercise equipment that uses your body weight for resistance. They’re also great for a full-body workout and are relatively affordable. Note that you’ll need a door or something else to anchor the trainer.

Free Weights 

If you have access to a gym, free weights are a great option for working your triceps. You can try exercises like the overhead press, tricep kickbacks, and French presses.

Weighted Dip Belt 

A weighted dip belt is a great way to add resistance to bodyweight exercises like dips and chin-ups. These belts typically have a chain that you can add weight to.

Tips For An Effective Tricep Workout

Here are a few tips to help you get the most out of your tricep workout:

Control The Eccentric Phase 

The eccentric phase is the lowering portion of the exercise. Focusing on this phase can help you build muscle and strength.

In most cases, you should take two to three times longer to lower the weight than you do to lift it. This applies to both free weights and bodyweight exercises.

Use A Full Range Of Motion 

When doing tricep exercises, it’s important to use a full range of motion. This means going all the way down on exercises like dips and kickbacks. Not only will this help you build muscle, but it can also help prevent injury.

Increase The Difficulty Gradually 

When you first start doing tricep exercises, you may be able to do them with ease. But as your muscles get stronger, you’ll need to increase the difficulty to keep seeing results. This can mean adding weight, using a harder variation of the exercise, or doing more reps.

Include Other Types Of Exercises 

In addition to tricep exercises, you should also include other types of exercises that target your upper body. This can help create a well-rounded routine and prevent imbalances. Some exercises to consider are overhead presses, pull-ups, and rows.

Focus On Quality Over Quantity 

When doing tricep exercises, it’s important to focus on quality over quantity. This means choosing a few exercises, then doing each rep with proper form and taking a rest when you need it. Not only will this help you get better results, but it can also prevent injury.

Warm Up, Stretch, And Cool Down

Your muscles will be more prepared for a workout if you take the time to warm up and stretch beforehand. And cooling down afterward can help reduce soreness and prevent injury (1). A simple warm-up and cool-down routine could include light cardio and dynamic stretches.

The Bottom Line 

Equipment-free tricep exercises are a great way to work your arms at home or when you’re traveling. They can also be done at the gym as part of a circuit training routine. So, try incorporating some of these exercises into your next workout.