{"id":46653,"date":"2022-10-06T11:28:37","date_gmt":"2022-10-06T11:28:37","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46653"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"bodyweight-tricep-exercises","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/","title":{"rendered":"12 Of The Best Bodyweight Tricep Exercises"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#Triceps_Anatomy_And_Functions\" >Triceps Anatomy And Functions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#Best_Tricep_Bodyweight_Exercises\" >Best Tricep Bodyweight Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#1_Classic_Push-Ups\" >1. Classic Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#2_Diamond_Push-Ups\" >2. Diamond Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#3_Close_Grip_Push-Ups\" >3. Close Grip Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#4_One-Arm_Push-Ups\" >4. One-Arm Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#5_Incline_Push-Ups\" >5. Incline Push-Ups\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#6_Pike_Push-Ups\" >6. Pike Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#7_Tricep_Dip\" >7. Tricep Dip\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#8_Bench_Dip\" >8. Bench Dip\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#9_Elevated_Feet_Bench_Dip\" >9. Elevated Feet Bench Dip\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#10_L-Sit_Dip\" >10. L-Sit Dip\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#11_Bodyweight_Tricep_Extensions\" >11. Bodyweight Tricep Extensions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#12_One-Arm_Bodyweight_Tricep_Extension\" >12. One-Arm Bodyweight Tricep Extension\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#Good_Equipment_For_Tricep_Exercises_At_Home\" >Good Equipment For Tricep Exercises At Home<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#Resistance_Bands\" >Resistance Bands\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#Suspension_Trainers\" >Suspension Trainers\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#Free_Weights\" >Free Weights\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#Weighted_Dip_Belt\" >Weighted Dip Belt\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#Tips_For_An_Effective_Tricep_Workout\" >Tips For An Effective Tricep Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#Control_The_Eccentric_Phase\" >Control The Eccentric Phase\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#Use_A_Full_Range_Of_Motion\" >Use A Full Range Of Motion\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#Increase_The_Difficulty_Gradually\" >Increase The Difficulty Gradually\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#Include_Other_Types_Of_Exercises\" >Include Other Types Of Exercises\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#Focus_On_Quality_Over_Quantity\" >Focus On Quality Over Quantity\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#Warm_Up_Stretch_And_Cool_Down\" >Warm Up, Stretch, And Cool Down<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A common myth is that bodyweight exercises can\u2019t be effective for building muscle. This couldn\u2019t be further from the truth. <\/span><span style=\"font-weight: 400;\">In fact, bodyweight exercises are some of the most effective exercises you can do for building muscle and strength \u2013 especially in your upper body. <\/span><span style=\"font-weight: 400;\">This is because they allow you to use a greater range of motion, which recruits more muscle fibers. They\u2019re also great for building explosive power and improving your overall athletic performance (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise#:~:text=It's%20good%20for%20your%20health,level%2C%20and%20improve%20your%20sleep.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). I<\/span><span style=\"font-weight: 400;\">n this article, we\u2019re 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&#8217;ll get into the triceps anatomy and functions so you know what you&#8217;re working with.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Of_The_Best_Bodyweight_Tricep_Exercises\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Of_The_Best_Bodyweight_Tricep_Exercises\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Triceps_Anatomy_And_Functions\"><\/span><b>Triceps Anatomy And Functions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The triceps brachii, or simply the triceps, is a large muscle group located at the back of your <a href=\"https:\/\/betterme.world\/articles\/flabby-arms-challenge\/\">upper arm<\/a>. It\u2019s made up of three heads: the lateral head, medial head, and long head.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The three heads come together at a common tendon, which inserts into the olecranon process of the ulna (the bony point of your elbow).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strengthening your triceps can help improve your <a href=\"https:\/\/betterme.world\/articles\/best-ab-workouts-for-women\/\">overall upper body strength<\/a> 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\u2019s Elbow (medial epicondylitis).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now that you know a little bit more about the triceps, let\u2019s get into the exercises.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/tricep-cable-workouts\/\"><i>Tricep Cable Workouts \u2013 Strong Muscles Are Guaranteed<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Of_The_Best_Bodyweight_Tricep_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-29394 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/1-1-1024x576.png\" alt=\"bodyweight tricep exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/1-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/1-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/1-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/1-1.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Best_Tricep_Bodyweight_Exercises\"><\/span><b>Best Tricep Bodyweight Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To effectively work your triceps, you need to do <a href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/\">exercises<\/a> that involve all three heads of the muscle. This means doing exercises that involve elbow extension, adduction, and internal rotation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following exercises provide a great mix of all three movements. They don&#8217;t require any equipment, so you can do them anywhere.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Classic_Push-Ups\"><\/span><b>1. Classic Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a great exercise for targeting all three heads of the triceps. It also works your chest, shoulders, and core.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a Push-Up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position with your hands directly beneath your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and lower your body down until your chest is just above the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Diamond_Push-Ups\"><\/span><b>2. Diamond Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Diamond push-ups are a great variation of the <a href=\"https:\/\/betterme.world\/articles\/what-do-lateral-raises-work\/\">classic push-up<\/a>. They place more emphasis on your triceps, but they also work your chest and shoulders.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a Diamond Push-Up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position with your hands close together beneath your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Form a diamond shape with your index fingers and thumbs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At first, you might not be able to get your hands close enough together\u2013 and that\u2019s okay! As you get stronger, you\u2019ll be able to move them closer together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Bend your elbows and lower your body down until your chest touches the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Push back up to the starting position.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"3_Close_Grip_Push-Ups\"><\/span><b>3. Close Grip Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If the diamond push-up is too difficult, you can try a close grip push-up. This exercise also targets the triceps, but it\u2019s a little easier than the diamond push-up.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a Close Grip Push-Up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position with your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and lower your body down until your chest is just above the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows close to your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<\/ol>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Of_The_Best_Bodyweight_Tricep_Exercises\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Of_The_Best_Bodyweight_Tricep_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-29396 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/7-1-1024x576.png\" alt=\"bodyweight tricep exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/7-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/7-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/7-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/7-1.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_One-Arm_Push-Ups\"><\/span><b>4. One-Arm Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One-arm push-ups are a great way to progress from the close grip push-up. They\u2019re more challenging because they require you to balance on one arm. They also work your core and shoulder stabilizer <a href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/\">muscles<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a One-Arm Push-Up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position with your feet shoulder-width apart and your hands directly beneath your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one hand off the ground and reach it out in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and lower your body down until your chest is just above the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine\/\">starting position<\/a>.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"5_Incline_Push-Ups\"><\/span><b>5. Incline Push-Ups\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">An incline shifts the focus of a push-up from your chest to your triceps. It\u2019s a great exercise for beginners as well as people who are trying to work their triceps without overloading their shoulders.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do an Incline Push-Up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on an elevated surface, such as a bench, chair, or couch. The higher the surface, the easier the exercise will be.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and lower your body down until your chest is just above the surface.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"6_Pike_Push-Ups\"><\/span><b>6. Pike Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a Pike Push-Up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position with your hands directly beneath your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk your feet forward until your hips are in the air and your body forms an upside-down \u201cV\u201d.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and lower your head down toward the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Of_The_Best_Bodyweight_Tricep_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-29334 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-3-1024x576.png\" alt=\"fitness\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-3-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-3-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Tricep_Dip\"><\/span><b>7. Tricep Dip\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">At the most basic level, dips work your triceps. But they also work your chest and shoulders. You&#8217;ll need access to a dip station or something similar to do this <a href=\"https:\/\/betterme.world\/articles\/burpee-workout-routine\/\">exercise<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a Tricep Dip using parallel bars on a dip station:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your palms on the bars and your body suspended in the air.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and lower your body down until your elbows are at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"8_Bench_Dip\"><\/span><b>8. Bench Dip\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The bench dip is a great tricep exercise for people who don\u2019t have access to a dip station. It\u2019s also a good option if you\u2019re new to dips and want to start with an easier <a href=\"https:\/\/betterme.world\/articles\/bodyweight-bicep-exercise\/\">variation<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a Bench Dip:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your palms on the edge of a bench or chair and extend your legs out in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and lower your body down until your elbows are at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/\"><i>Back And Tricep Workout For A Killer Body<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Of_The_Best_Bodyweight_Tricep_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-29322 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-1024x576.jpg\" alt=\"bodyweight tricep exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Elevated_Feet_Bench_Dip\"><\/span><b>9. Elevated Feet Bench Dip\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do an Elevated Feet Bench Dip:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and lower your body down until your elbows are at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"10_L-Sit_Dip\"><\/span><b>10. L-Sit Dip\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re out in the park and don&#8217;t have any equipment with you, this is a great tricep exercise to try. It&#8217;s also a good option if you&#8217;re looking for a more challenging variation of the dip.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do an L-sit Dip:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in an L-sit position with your palms on the ground. Your legs should be out in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips off the ground, balancing on your palms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and lower your body down until your elbows are at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">To make this exercise easier, you can bend your knees.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"11_Bodyweight_Tricep_Extensions\"><\/span><b>11. Bodyweight Tricep Extensions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Extending your arms overhead is a great way to work on your triceps. This exercise also works your shoulders and core. You&#8217;ll need a surface such as a kitchen countertop, the back of a couch, or a park bench to do this exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a Bodyweight Tricep Extension:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your palms on the edge of the surface and extend your legs out behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and lower your head down toward the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Of_The_Best_Bodyweight_Tricep_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-29307 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/9-1-1024x576.png\" alt=\"bodyweight tricep exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/9-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/9-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/9-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/9-1.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"12_One-Arm_Bodyweight_Tricep_Extension\"><\/span><b>12. One-Arm Bodyweight Tricep Extension\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a great exercise to do if you want to work one arm at a time. It&#8217;s also a good way to make the bodyweight tricep extension more challenging.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a One-Arm Bodyweight Tricep Extension:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one palm on the edge of the surface and extend your legs out behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbow and lower your head down toward the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the other arm.<\/span><\/li>\n<\/ol>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Of_The_Best_Bodyweight_Tricep_Exercises\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Good_Equipment_For_Tricep_Exercises_At_Home\"><\/span><b>Good Equipment For Tricep Exercises At Home<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Including some of the tricep bodyweight exercises in your routine is a great way to challenge your muscles. However, if you&#8217;re looking for a more comprehensive workout, challenging yourself with weighted exercises is a good option.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few pieces of equipment that can help you get started:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Resistance_Bands\"><\/span><b>Resistance Bands\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Resistance bands are a great way to add resistance to bodyweight exercises. They&#8217;re also portable, so you can take them with you when you travel. When choosing a resistance band, it&#8217;s important to pick one that provides enough resistance for your level.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Suspension_Trainers\"><\/span><b>Suspension Trainers\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Suspension trainers are a type of exercise equipment that uses your body weight for resistance. They&#8217;re also great for a full-body workout and are relatively affordable. Note that you&#8217;ll need a door or something else to anchor the trainer.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Free_Weights\"><\/span><b>Free Weights\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weighted_Dip_Belt\"><\/span><b>Weighted Dip Belt\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Of_The_Best_Bodyweight_Tricep_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-29303 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/3-1-1024x576.png\" alt=\"bodyweight tricep exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/3-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/3-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/3-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/3-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/3-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_An_Effective_Tricep_Workout\"><\/span><b>Tips For An Effective Tricep Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are a few tips to help you get the most out of your tricep workout:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Control_The_Eccentric_Phase\"><\/span><b>Control The Eccentric Phase\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The eccentric phase is the lowering portion of the exercise. Focusing on this phase can help you build muscle and strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_A_Full_Range_Of_Motion\"><\/span><b>Use A Full Range Of Motion\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When doing tricep exercises, it&#8217;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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increase_The_Difficulty_Gradually\"><\/span><b>Increase The Difficulty Gradually\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you first start doing tricep exercises, you may be able to do them with ease. But as your muscles get stronger, you&#8217;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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Include_Other_Types_Of_Exercises\"><\/span><b>Include Other Types Of Exercises\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Focus_On_Quality_Over_Quantity\"><\/span><b>Focus On Quality Over Quantity\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When doing tricep exercises, it&#8217;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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm_Up_Stretch_And_Cool_Down\"><\/span><b>Warm Up, Stretch, And Cool Down<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5999142\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). A simple warm-up and cool-down routine could include light cardio and dynamic stretches.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Equipment-free tricep exercises are a great way to work your arms at home or when you&#8217;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.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Of_The_Best_Bodyweight_Tricep_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>A common myth is that bodyweight exercises can\u2019t be effective for building muscle. This couldn\u2019t be further from the truth. In fact, bodyweight exercises are some of the most effective exercises you can do for building muscle and strength \u2013 especially in your upper body. This is because they allow you to use a greater [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":46654,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[57],"tags":[],"coauthors":[117],"class_list":["post-46653","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-arm-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>12 Of The Best Bodyweight Tricep Exercises - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for a challenging tricep workout? These \u2605 12 BODYWEIGHT TRICEP EXERCISES \u27a4 will help you build muscle and strength without weights or other equipment.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"12 Of The Best Bodyweight Tricep Exercises\" \/>\n<meta property=\"og:description\" content=\"Looking for a challenging tricep workout? These \u2605 12 BODYWEIGHT TRICEP EXERCISES \u27a4 will help you build muscle and strength without weights or other equipment.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2029339013-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/fe5358c03c2853164f0b413b54e769e6\"},\"headline\":\"12 Of The Best Bodyweight Tricep Exercises\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/\"},\"wordCount\":2308,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2029339013-scaled.jpg\",\"articleSection\":[\"Arm Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A common myth is that bodyweight exercises can\u2019t be effective for building muscle. This couldn\u2019t be further from the truth. <\/span><span style=\\\"font-weight: 400;\\\">In fact, bodyweight exercises are some of the most effective exercises you can do for building muscle and strength \u2013 especially in your upper body. <\/span><span style=\\\"font-weight: 400;\\\">This is because they allow you to use a greater range of motion, which recruits more muscle fibers. They\u2019re also great for building explosive power and improving your overall athletic performance (<\/span><a href=\\\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise#:~:text=It's%20good%20for%20your%20health,level%2C%20and%20improve%20your%20sleep.\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). I<\/span><span style=\\\"font-weight: 400;\\\">n this article, we\u2019re 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.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Triceps Anatomy And Functions<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The triceps brachii, or simply the triceps, is a large muscle group located at the back of your <a href=\\\"https:\/\/betterme.world\/articles\/flabby-arms-challenge\/\\\">upper arm<\/a>. It\u2019s made up of three heads: the lateral head, medial head, and long head.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The three heads come together at a common tendon, which inserts into the olecranon process of the ulna (the bony point of your elbow).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The lateral head is the largest and most superficial head of the triceps. 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This couldn\u2019t be further from the truth. <\/span><span style=\"font-weight: 400;\">In fact, bodyweight exercises are some of the most effective exercises you can do for building muscle and strength \u2013 especially in your upper body. <\/span><span style=\"font-weight: 400;\">This is because they allow you to use a greater range of motion, which recruits more muscle fibers. They\u2019re also great for building explosive power and improving your overall athletic performance (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise#:~:text=It's%20good%20for%20your%20health,level%2C%20and%20improve%20your%20sleep.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). I<\/span><span style=\"font-weight: 400;\">n this article, we\u2019re 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.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>Triceps Anatomy And Functions<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The triceps brachii, or simply the triceps, is a large muscle group located at the back of your <a href=\"https:\/\/betterme.world\/articles\/flabby-arms-challenge\/\">upper arm<\/a>. It\u2019s made up of three heads: the lateral head, medial head, and long head.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The three heads come together at a common tendon, which inserts into the olecranon process of the ulna (the bony point of your elbow).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The lateral head is the largest and most superficial head of the triceps. 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