Are you ready to build your triceps and add some power to your workout routine? If so, calisthenics exercises could be the perfect alternative to hit those gains while improving your overall fitness levels.
Calisthenics is an effective way of getting the most out of a simple bodyweight exercise regimen, and with just a few simple exercises, you can target specific muscle groups, including your triceps.
This post will highlight some great calisthenics triceps exercises that will help you get toned arms without ever having to step foot in the gym.
So, what are we waiting for?
Let’s get going:
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- Calisthenics Shoulder Exercises
- Calisthenics Chest Exercises
- Calisthenics Back Exercises
- Calisthenics Core Exercises
- Calisthenics Bicep Exercises
- Best Arm Wrestling Exercises
- Best Calisthenics Arm Exercises
- Best Calisthenics Ab Exercises
- Best Calisthenics Pulling Exercises
No-Equipment Calisthenics Triceps Exercises
Listed below are some of the best calisthenics exercises for triceps that don’t require any equipment whatsoever.
Diamond Push-Ups
This exercise is a mainstay of triceps exercises for a good reason. There is no excuse for anyone not to include it in their fitness routines since it has been demonstrated to be the calisthenics triceps workout that strikes your triceps the hardest.
How To Perform Diamond Push-Ups?
- Kneel down and join your hands into a diamond shape by bringing the fingers and thumbs of each hand together.
- Back your legs up and tense your abs.
- Break at the elbows and lower your chest to the floor.
- Till your chest meets the ground, descend.
- Press yourself back up by firmly pressing your hands into the ground and extending your elbows.
- As your elbows extend fully, flex your triceps.
- Do somewhere between 8 and 30 repetitions per set and repeat for 3-5 sets.
Triceps Dip
If you are eager to build the triceps of dreams, make sure you make use of triceps dips. It is one of the workouts that have to be on your list of “Best Calisthenics Triceps Exercises.”
How To Perform Triceps Dip?
- Your toes should be pointed up at the ceiling as you sit on the floor with your knees bent at a 90-degree angle.
- Place your hands on the ground just behind your glutes with your fingers pointing forward.
- To begin, raise your hips off the ground and straighten your elbows.
- Lower your hips to the ground while bending your elbows straight back.
- Straighten your elbows once more to elevate back to the starting position before your glutes touch the floor.
- Keep your elbows pointing back behind you and avoid allowing them to flare outward if you want to target your triceps.
Declined Wall Push-Ups
Declined wall push-ups are among the complex calisthenics moves that stimulate the triceps more effectively the higher your feet are placed on the wall and the closer your elbows are to your torso.
How To Perform Declined Wall Push-Ups?
- Start in a plank position with your back on the wall and your feet flat on the ground.
- Keeping your toes firmly on the wall, climb the wall with your feet until you are at a comfortable height.
- Keep your eyes on the ground in front of you as you lower your head towards the floor while bending your elbows.
- As you lower your head, let your toes roll to your tippy-toes; as you raise your head back up, let them roll back to the balls of your feet.
Calisthenics Triceps Exercises To Do At Home
If you hate going to the gym, hold your horses because we have brought some result-oriented triceps calisthenics exercises and workouts for you:
Bench Dips
The fact that your feet are on the ground reduces the burden you are lifting, making behind-the-back bench dips a wonderful calisthenics workout for triceps that will isolate your triceps without having to raise your entire body weight.
How To Perform Bench Dips?
- Place your back against a chair, sofa, or weight bench as you sit on the ground.
- Your elbows should be tucked into your side while you position your hands and fingers on the surface's edge.
- Make sure your back is straight, and extend your legs in front of you.
- Bending your elbows will help you lower your hips to the ground.
- Avoid going too far since a wide range of motion can damage the shoulder joint. Instead, descend until you feel a strain in your triceps (usually when your elbow joint reaches a 90-degree angle).
- Put your hands on the bench and extend your elbows to reverse the motion.
- 3–5 sets of 10–30 reps should be done.
Ring Triceps Extension
The ring extension is one of the most advanced calisthenics triceps workouts that can be performed using only your body weight.
You can modify the intensity of your workout by adjusting the height of the rings, which can range from minimally challenging to extremely challenging, depending on your goals.
How To Perform Ring Triceps Extension?
- With an overhand grip and tucked elbows, take hold of the rings.
- Make sure your spine is straight by engaging your core.
- Put more of your weight on your hands than your feet (you can still pivot on the balls of your feet, just not your heels).
- Once your head is in front of the rings, lower your head between them (you should feel a strong triceps stretch).
- You can reverse the motion by inserting your hands into the rings. When your elbows are totally locked out, keep pushing.
- Complete 3-5 sets of 8–15 repetitions.
Close Grip Bar Dips
One of the most difficult calisthenics triceps exercises is probably parallel bar dips. It’s because, with your feet raised off the ground, you are exerting a significant amount of your body weight as resistance.
How To Perform Close Grip Bar Dips?
- Lift your feet off the ground and take a neutral hold on a set of dipping handles.
- Lower your hips gradually towards the floor while keeping your elbows tucked in and your torso upright.
- Put your hands on the grips once your elbows have reached a 90-degree angle to help you stand back up.
- As you extend your elbows fully, squeeze your triceps.
- 3–5 sets of 6–15 reps should be repeated.
Final Thoughts
As you can see, there are many different triceps calisthenics exercises that you can do with just your body weight.
These exercises are great for toning and strengthening your triceps, but they also have the added benefit of working other muscles in your arms and upper body as well.
So. if you’re looking for a workout that will give you bang for your buck, consider adding some of these calisthenics triceps exercises to your routine.
