Do you dream of having toned and strong triceps that make your arms look amazing?
Are you tired of the same old triceps exercises and want something new to add to your routine?
Yes? Luckily, we’ve got you covered here.
We have brought some of the best bodyweight triceps workouts and exercises which will help you build and define those triceps muscles.
So, are you ready to sculpt those triceps without hitting the gym or using any fancy equipment?
YES PLEASE!!
Best At-Home Bodyweight Exercises & Workouts For Triceps
Listed below are the best triceps workouts you can practically do anywhere using your bodyweight:
1. Narrow Push-Up
Narrow push-ups effectively target your triceps, helping to tone and strengthen these muscles.
They also engage your chest and shoulders while promoting overall upper-body strength and stability.
How to do it?
- Start in a traditional push-up position with your hands placed close together, directly under your shoulders.
- Keep your body in a straight line from head to heels, engaging your core muscles.
- Lower your chest toward the ground by bending your elbows while keeping them close to your body.
- Continue lowering until your chest is just above the ground or as far as your strength allows.
- Push yourself back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
2. Bench Dip
Bench dips are among the best bodyweight exercises for isolating the triceps. They help improve the definition of your arm muscles and increase your pushing strength.
This exercise can be done almost anywhere with an elevated surface.
How to do it?
- Find a stable bench, chair, or elevated surface and sit on the edge.
- Place your hands on the edge of the bench with your fingers pointing forward, and your palms down.
- Slide your hips forward off the bench while keeping your feet flat on the ground.
- Lower your body by bending your elbows until your upper arms are parallel to the ground or at a 90-degree angle.
- Push your body back up by straightening your arms.
- Repeat for the desired number of repetitions.
3. Plank-to-Pushup
Plank-to-pushup combines core stability with triceps and chest engagement.
It enhances both upper body and core strength while working on coordination and endurance as you transition between positions.
How to do it?
- Begin in a plank position with your elbows on the ground and your body in a straight line from head to heels.
- Push up onto your hands one arm at a time, maintaining the plank position with your core engaged.
- Once you're in a push-up position with your arms fully extended, lower yourself back down onto your elbows one arm at a time.
- Alternate between going up to your hands and back down to your elbows for the desired number of repetitions.
4. Press Up
Press-ups, also known as standard push-ups, are a fundamental bodyweight at-home exercise that targets the triceps, chest, and shoulders.
They're excellent for building upper body strength and promoting good posture.
How to do it?
- Start in a standard push-up position with your hands slightly wider than shoulder-width apart.
- Lower your chest to the ground by bending your elbows while keeping them at a 45-degree angle to your body.
- Push yourself back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
5. Monkey Bars
Monkey bars are a fun way to work on your triceps using your bodyweight while also challenging your grip strength and overall upper body endurance.
Swinging and moving across monkey bars can help build functional strength and coordination.
How to do it?
- Find a set of monkey bars or a similar overhead bar structure at a playground or gym.
- Hang from the bar with your palms facing forward and your arms fully extended.
- Engage your triceps and pull your chest up towards the bar by bending your elbows.
- Lower yourself back down to the starting position with control.
- Repeat the motion for the desired number of repetitions, or move across the monkey bars if they are arranged horizontally.
6. Alligator Push-Ups
Alligator push-ups are a variation of traditional push-ups that engage your triceps, chest, and core muscles.
The twisting motion adds an extra challenge and helps improve rotational strength and stability.
How to do it?
- Begin in a push-up position with your hands placed slightly wider than shoulder-width apart.
- Lower your chest to the ground while keeping your body in a straight line.
- As you push yourself back up, shift your weight to one side and raise the opposite knee towards your elbow.
- Alternate sides with each repetition, bringing your knee toward the opposite elbow as you push up.
Final Remarks
Here’s a list of killer bodyweight triceps workout that's both effective and convenient.
No more excuses about not having access to a gym or fancy equipment.
You can now achieve those strong, toned triceps right in the comfort of your own home or while traveling.
Stay motivated, stay dedicated, and watch your triceps become your new favorite feature.
