Best Bodyweight Triceps Exercises
Looking to build those triceps without stepping foot in a gym? Look no further! Bodyweight exercises can be just as effective as lifting weights, and are perfect for home workouts or when you're traveling.
Here are some of the best bodyweight triceps exercises to get you started:
1. Close-Grip Push-ups
- Target: Triceps, chest, shoulders
- How to: Start in a standard push-up position, but with your hands close together, about shoulder-width apart or slightly narrower. Keep your elbows close to your body as you lower your chest towards the ground, then push back up.
- Variations: Make it harder by elevating your feet on a bench or platform.
2. Diamond Push-ups
- Target: Triceps, chest
- How to: Similar to close-grip push-ups, but with your hands forming a diamond shape on the ground. Keep your elbows tucked in as you lower your chest and push back up.
- Variations: Try doing diamond push-ups on your knees to make it easier.
3. Triceps Dips
- Target: Triceps, chest, shoulders
- How to: Place your hands shoulder-width apart on a bench, chair, or other sturdy surface. Lower your body down by bending your elbows, keeping them close to your sides. Push back up to the starting position.
- Variations: Make it harder by using a lower surface or by adding weight with a weighted vest or backpack.
4. Overhead Triceps Extensions
- Target: Triceps
- How to: Stand with your feet shoulder-width apart and hold your arms straight above your head, with your palms facing each other. Slowly bend your elbows and lower your hands behind your head until your forearms touch your upper back. Push back up to the starting position.
- Variations: You can also do overhead triceps extensions with a resistance band.
5. Reverse Grip Push-ups
- Target: Triceps, chest, shoulders
- How to: Similar to a standard push-up, but with your hands facing your body. Keep your elbows close to your body as you lower your chest and push back up.
- Variations: Make it harder by elevating your feet on a bench or platform.
6. Triceps Kickbacks
- Target: Triceps
- How to: Lean over a bench or chair with one hand on the surface for support. Keep your back straight and your other arm hanging towards the floor. Raise your arm up behind you by bending your elbow, keeping it close to your side.
- Variations: Try doing triceps kickbacks with dumbbells for added resistance.
7. Triceps Pushdowns
- Target: Triceps
- How to: This exercise requires a resistance band. Stand with your feet shoulder-width apart and loop the band around a secure object at shoulder height. Grab the other end of the band with both hands and extend your arms straight down. Bend your elbows and pull the band up to your chest. Slowly lower back to the starting position.
Tips for Success:
- Focus on Form: Maintain proper form throughout each exercise to avoid injury.
- Progressive Overload: Gradually increase the difficulty of your exercises as you get stronger.
- Rest and Recovery: Give your muscles time to rest and recover between workouts.
- Listen to Your Body: Don't push yourself too hard. If you're experiencing pain, stop and rest.
By incorporating these bodyweight triceps exercises into your routine, you can build strong and defined triceps, no matter where you are.
