June 20, 2024


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Bodyweight triceps exercises

Bodyweight triceps exercises

Bodyweight triceps exercises

     The good news is that you don’t need heavy weights to strengthen and define your triceps; in fact, you don’t need any weight at all. There are various bodyweight exercises that will work your arms and neck muscles while still engaging your core and other upper-body muscles.

Narrow-Grip Modified Narrow-Grip Pushups Push-ups 

Lower your body slowly down to the ground for about three seconds in a push-up position with your elbows close to your sides, then explode up by raising your hands off the ground and returning to a narrow-grip push-up position. Make sure your elbows aren’t flaring out and are kept tight to your sides.

Extension of the Triceps Using Your Weight

        Two strength endurance exercises should be performed after the power exercise. Use a racked barbell at the height of 3-4 feet off the stage. Get into a plank stance with your body straight and your heart engaged by gripping the bar overhand. Bend your elbows in and duck your head under the bar while keeping your elbows in. Pressure your body back to the starting position and straighten your knees, then repeat with your head under the bar.

Bench dips

     Sit on a bench, a comfortable chair, or a low table with your legs out in front of you, bent (easier) or straight (harder). Grip the end of the surface with your elbows close to your sides and your hands pointing forward. Slowly lower your body to the ground, bending your elbows straight back to about 90 degrees. Lower for two seconds, then drive yourself back up to the top, locking out your elbows, and repeat. Keep your body close to your partner and avoid going too far, as this will injure your shoulder.

Push-up to Plank

     Drive your forearms into the ground and push with your triceps to get onto your palms of hands when in a plank posture with your forearms under your shoulders. Then return to your forearms and repeat the process.

Pike Pushups

     Flare your elbows out slightly and bend them to lower your head to the ground while in a downward dog position with your hips up. Then, by straightening your knees, push back through your sides, and repeat.


     Drive your hands into the ground and begin to straighten your arms, lifting your upper body in a cobra pose on your stomach and hands with your hips down. Tension in the triceps should be maintained without fully straightening them. Then, by lowering the upper body and repeating, return to the starting point.

 Bar dips

     Place your arms about shoulder-width apart on a dip bar (or two secure bars and of equal height).                             Begin by keeping your elbows straight and lifting your feet off the ground. Allow your elbows to flare straight back as you slowly lower your body. Allow your feet to come into contact with the ground only if necessary, and bend them if necessary. Stop when your elbows cross 90 degrees, then force yourself back up with your triceps until your elbows are straight, then repeat.