Bodyweight Triceps Exercises: 10 Moves for Killer Arms 

Sculpt impressive arms with these 10 killer bodyweight triceps exercises. No equipment is needed – just your body and gravity to build strength and definition.

Quick Summary:

Bodyweight triceps exercises can effectively build arm strength and size. Our top 10 moves:

1) Diamond push-ups

2) Bench dips

3) Triceps extensions

4) Close-grip push-ups

5) Plank tap

6) L-sit hold

7) Tiger bend push-ups

8) Cobra push-ups

9) Wall triceps extensions

10) Handstand holds.

Perform 3 sets of 8-12 reps for each.

Bodyweight Triceps Exercises: Your Ultimate Guide to Sculpted Arms

Are you ready to build impressive arms without touching a single weight? You’re in the right place. As a certified personal trainer with over a decade of experience, I’ve helped countless clients sculpt killer triceps using nothing but their body weight. In this comprehensive guide, I’ll share my top 10 bodyweight triceps exercises that will transform your arms and boost your overall upper body strength.

Why Focus on Bodyweight Triceps Exercises?

Before we explore the moves, let’s quickly discuss why bodyweight triceps exercises are so effective:

1. Accessibility: No gym membership or equipment is required
2. Functional strength: Improves real-world pushing and stabilizing abilities
3. Joint-friendly: Often gentler on elbows compared to heavy lifting
4. Versatility: Easy to modify for all fitness levels
5. Core engagement: Many moves require additional core stabilization

Remember, your triceps make up about 2/3 of your upper arm mass. Developing them is crucial for both aesthetics and functional strength in pushing movements.

The 10 Best Bodyweight Triceps Exercises

Let’s break down each exercise with proper form, variations, and tips from years of coaching.

1. Diamond Push-Ups

Bodyweight triceps exercises It doesn’t get more classic than this.

How to perform:

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1. Begin in a plank position with your hands placed close together, creating a diamond shape using your index fingers and thumbs.
2. Lower your chest towards your hands, ensuring your elbows stay close to your sides.
3. Push yourself back up to the initial position, concentrating on engaging your triceps.

My experience: I’ve found diamond push-ups to be incredibly effective for targeting the triceps. The close-hand position shifts the emphasis away from the chest, making your triceps work overtime. When I first started, I could barely do 5 reps with suitable form. Now, I incorporate sets of 20+ into my routine.

Pro tip: If you’re struggling, elevate your hands on a bench or sturdy chair to reduce the difficulty. As you build strength, gradually lower the elevation until you can perform them on the ground.

2. Bench Dips

How to perform:

1. Sit on a bench or sturdy chair with hands gripping the edge on either side of your hips.
2. Slide your butt off the bench, supporting your weight with your arms.
3. Lower your body by bending your elbows, ensuring they remain pointed directly behind you.
4. Push yourself back up to the starting position, concentrating on contracting your triceps.

My experience: Bench dips were a significant change for my clients who struggled with traditional dips. They offer scalable resistance and isolate the triceps. I’ve seen remarkable progress in arm definition, especially when performed with strict form and a full range of motion.

Pro tip: To increase difficulty, elevate your feet on another bench or chair. For an extra challenge, add a weight plate to your lap (though this technically makes it no longer a bodyweight exercise).

3. Triceps Extensions (Skull Crushers)

How to perform:

1. Lie on your back with your head near the edge of a bench or on the floor.
2. Extend your arms straight up towards the ceiling.
3. Keeping your upper arms stationary, bend at the elbows to lower your hands towards your forehead.
4. Extend your arms back up, focusing on the triceps contraction.

My experience: This move mimics the popular dumbbell skull crusher but uses your body weight as resistance. I love incorporating these towards the end of a bodyweight triceps workout when my arms are already fatigued. The mind-muscle connection you can achieve here is incredible.

Pro tip: To make it harder, scoot your butt further from the bench to increase the lever arm. For an easier version, perform them standing against a wall.

4. Close-Grip Push-Ups

How to perform:

1. Begin in a regular push-up stance, but position your hands closer together, approximately shoulder-width apart.
2. Lower your chest towards the floor, ensuring your elbows stay tucked in close to your sides.
3. Push yourself back up to the starting position, concentrating on engaging your triceps.

My experience: Close-grip push-ups have been a staple in my bodyweight triceps exercises routine for years. They’re less intimidating than diamond push-ups for beginners, but still highly effective. I’ve found they’re excellent for developing the lateral head of the triceps, which contributes significantly to that coveted horseshoe shape.

Pro tip: To increase difficulty, try performing these with your feet elevated on a step or bench. This shifts more of your body weight onto your arms, intensifying the triceps workout.

5. Plank Tap

How to perform:

2. Begin in a high plank stance with your hands aligned directly beneath your shoulders.
3. Keeping your core tight and hips stable, lift your right hand and tap your left shoulder.
4. Return the right hand to the ground, then repeat with the left hand tapping the right shoulder.
5. Continue alternating for the desired number of reps.

My experience: Don’t let the simplicity fool you – plank taps are sneaky bodyweight triceps exercises that also engage your core and shoulders. I often use these as a finisher in my workouts. These are really good for improving triceps endurance and stability, which translates to better performance in other pushing exercises.

Pro tip: Focus on keeping your hips as still as possible throughout the movement. If you find them swaying side to side, slow down and concentrate on stability before speed.

6. L-Sit Hold

How to perform:

1. Sit on the ground with your legs extended in front of you.
2. Place your hands on the ground beside your hips.
3. Press down through your hands, lifting your entire body off the ground.
4. Hold this position, keeping your legs straight and parallel to the ground.

My experience: The L-sit is one of the most challenging bodyweight triceps exercises I’ve encountered, but also one of the most rewarding. It not only targets your triceps but also engages your core, shoulders, and even your lats. When I first attempted this move, I could barely hold it for a few seconds. Now, it’s an integral part of my routine, and I’ve seen significant improvements in my overall upper-body strength.

Pro tip: If a full L-sit is too challenging, start with a tucked version where your knees are bent toward your chest. Gradually work on extending your legs as you build strength.

7. Tiger Bend Push-Ups

How to perform:

1. Begin in a push-up stance with your hands placed slightly wider than shoulder-width apart.
2. Lower your body by bending your elbows outward, similar to a standard push-up.
3. Once your upper arms are parallel to the floor, shift your body forward and bend your elbows backward, as you would in a close-grip push-up.
4. Push yourself back up to the starting position.

My experience: Tiger bend push-ups are a fantastic hybrid movement that I discovered a few years into my fitness journey. They combine the chest engagement of a standard push-up with the triceps focus of a close-grip push-up. This exercise has been particularly effective for my clients looking to break through plateaus in their arm development.

Pro tip: This is an advanced move, so don’t get discouraged if it feels awkward at first. Focus on the transition between the two push-up styles, and you’ll soon feel the intense triceps activation.

8. Cobra Push-Ups

How to perform:

1. Lie face down on the floor with your hands by your lower ribs.
2. Push your upper body up, arching your back and keeping your hips on the ground.
3. Lower back down, touching your nose to the ground.
4. Push yourself back up, concentrating on engaging your triceps.

My experience: Cobra push-ups are one of my favourite bodyweight triceps exercises for targeting the long head of the triceps. The unique angle of this movement provides a stretch to the triceps that you don’t get in standard push-ups. I’ve found this exercise particularly beneficial for improving lockout strength in other pressing movements.

Pro tip: To make this more challenging, hover your hips slightly off the ground throughout the movement. This increases the range of motion and intensifies the triceps engagement.

9. Wall Triceps Extensions

How to perform:

1. Stand facing a wall, about arm’s length away.
2. Place your hands on the wall at about shoulder height, fingers pointing up.
3. Lean forward, bending your elbows to bring your face close to the wall.
4. Push back to the starting position, focusing on extending your arms fully.

My experience: Wall triceps extensions are an excellent modification of the classic bodyweight skull crusher. I often recommend these to clients who are just starting with bodyweight triceps exercises or those recovering from an injury. The wall provides stability and allows for easy adjustment of difficulty by changing your foot position.

Pro tip: To increase difficulty, move your feet further from the wall. For an extra challenge, try performing this one arm at a time.

10. Handstand Holds (Against a Wall)

How to perform:

1. Start in a push-up position with your feet against a wall.
2. Walk your feet up the wall as you walk your hands closer to it.
3. Continue until your body is inverted, with your stomach facing the wall.
4. Hold this position, focusing on keeping your arms straight and core engaged.

My experience: Handstand holds are the ultimate test of triceps strength and endurance. When I first incorporated these into my routine, I was surprised at how quickly they improved my overall upper-body stability. While they might seem intimidating, starting with wall support makes them accessible to most fitness levels.

Pro tip: Start with temporary holds and escalate duration as you build strength. Focus on maintaining a tight core and straight arms throughout the hold.

By incorporating these bodyweight triceps exercises into your routine, you’ll be well on your way to sculpting, powerful arms. Remember, consistency is key, and proper form is crucial for maximizing results and preventing injury.

Now that we’ve covered all 10 exercises, let’s move on to putting together effective workout routines using these movements.

Putting It All Together: Your Killer Bodyweight Triceps Workout

Now that we’ve covered all 10 bodyweight triceps exercises, let’s create a workout routine to put them into action.

Beginner Routine:

1. Diamond Push-Ups: 3 sets of 5-8 reps
2. Bench Dips: 3 sets of 8-10 reps
3. Wall Triceps Extensions: 3 sets of 10-12 reps
4. Plank Taps: 3 sets of 20 seconds

Intermediate Routine:

1. Close-Grip Push-Ups: 3 sets of 10-12 reps
2. Triceps Extensions (on the floor): 3 sets of 12-15 reps
3. Tiger Bend Push-Ups: 3 sets of 8-10 reps
4. L-Sit Hold: 3 sets of 15-20 seconds

Advanced Routine:

1. Diamond Push-Ups: 3 sets of 15-20 reps
2. Handstand Hold (against the wall): 3 sets of 30 seconds
3. Cobra Push-Ups: 3 sets of 10-12 reps
4. Bench Dips (feet elevated): 3 sets of 15-20 reps

Remember to warm up properly and listen to your body. Bodyweight triceps exercises can be deceptively challenging, so Feel free to change it. They are as needed.

Frequently Asked Questions: Bodyweight triceps exercises

 

How to build triceps with body weight?

To build triceps with bodyweight exercises, focus on movements that isolate the triceps and perform them with proper form and adequate volume. Incorporate a variety of the exercises we’ve discussed, progressively increasing difficulty as you get stronger. Consistency and proper nutrition are key to seeing results.

Can you work triceps without weights?

Absolutely! Bodyweight triceps exercises can be incredibly effective for building strength and muscle. The key is to challenge your muscles through various angles and leverages, as demonstrated in the exercises above. Many bodyweight movements can be just as challenging as weighted exercises when performed correctly.

Are 3 exercises enough for the triceps?

While you can certainly get a triceps workout with just 3 exercises, I recommend incorporating a wider variety for optimal results. This ensures you’re targeting the triceps from multiple angles and prevents boredom. Aim for 4-6 different bodyweight triceps exercises per workout for best results.

Are bodyweight triceps extensions effective?

Yes, bodyweight triceps extensions can be highly effective when performed correctly. They isolate the triceps well and allow for a successful mind-muscle connection. Like any exercise, proper form is crucial. Focus on keeping your upper arms stationary and fully extending your arms at the top of each rep for maximum benefit.

Conclusion

Thank you for reading this comprehensive guide to bodyweight triceps exercises. By incorporating these 10 killer moves into your routine, you’ll be well on your way to sculpt, powerful arms – no gym required. Remember, consistency is key, so start at your current fitness level and progressively challenge yourself over time.

Recommended Reading

• Chest Exercises with Dumbbells: A Stronger You Awaits
• 8 Upper Ab Exercises: Sculpt Your Core with These Moves