The complete list of bodyweight exercises for triceps: 20 workouts

Contrary to popular belief, focusing solely on biceps to achieve defined arms is a mistake.

Here’s why: the triceps, a complex muscle with three ‘heads’ – the long, lateral, and medial – make up about two-thirds of the upper arm.

That’s right, it’s this ‘three-headed’ muscle that gives your arms that impressive horseshoe shape.

Now, you might be thinking, ‘But I need weights for effective triceps training, right?’

Not necessarily! I’ve personally found that you can effectively target your triceps without the need for dumbbells, cables, or barbells.

This was a game-changer for me, as I could work out anywhere, anytime.

In this guide, we’re delving into 20 bodyweight exercises specifically designed for triceps development.

Whether you’re at home or on the go, these exercises can be your ticket to more toned arms.

And if you’re still skeptical, just remember: sometimes the simplest methods are the most effective.

So, let’s get started and sculpt those arms!

EXERCISE	MUSCLES	DIFF.
Wall Push Ups	Triceps, Chest	Beg.
Negative Push-Ups	Triceps, Chest	Int.
Chair Dips	Triceps	Beg.
Deep Push-Ups between Chairs	Triceps, Chest	Adv.
Bodyweight Triceps Extension	Triceps	Int.
Triceps with a Towel	Triceps	Beg.
Handstand Push-Up	Shoulders, Triceps	Adv.
Close-Hands Push-Up	Triceps, Chest	Int.
Push-Ups on a Balance Board	Triceps, Core	Adv.
Pike Push-Up	Shoulders, Triceps	Int.
Iguana Push-Up	Core, Triceps	Adv.
TRX Tricep Extension	Triceps	Int.
Side-Lying Triceps Extension	Triceps	Beg.
Elevated Feet Bench Dip	Triceps, Shoulders	Int.
Weighted Bench Dip	Triceps	Adv.
Weighted Tricep Dip	Triceps	Adv.
Ring Dip	Triceps, Chest	Adv.
Negative Dip	Triceps, Chest	Int.
Butterfly Dips	Triceps	Adv.
Single-Arm Kickback with Resistance Bands	Triceps	Int.

Triceps Anatomy

Picture the triceps as a trio of muscles, each with its unique role:

Long Head: Think of it as the anchor, supporting movements that involve both your arm and shoulder.
Lateral Head: This is the part that adds that ‘oomph’ to the shape of your arm, especially noticeable when you flex.
Medial Head: Though less visible, it’s crucial for those finer, detailed movements of the arm.

The triceps might be out of sight at the back of your arm, but their role is crucial.

They help in everything from extending your elbow to rotating your forearm.

Think of them as your arm’s behind-the-scenes support crew.

1. Wall Push Ups

Have you heard of wall push-ups?

They’re perfect for beginners because they reduce resistance.

Here’s how I do them:

Stand facing a wall and place your hands on it.
Lean in until your nose almost touches the wall. Feel the stretch!
Push back while keeping your core tight. It’s crucial for stability.
Always land with soft elbows – it prevents strain

2. Negative Push-Ups

These push-ups are all about control and a slower pace, especially during the descent phase.

Here’s how to perform Negative Push-ups:

Begin in the standard push-up position.
Extend your legs, lifting your knees off the ground to form a plank.
The challenge begins as you lower your body under control, aiming for a five-second descent.
Hold your position when your body touches the floor.

3. Chair Dips

This simple exercise works wonders on the triceps, trapezius of the upper back, and serratus anterior along the ribs.

How to Perform Chair Dips:

Sit on the front edge of a chair with your legs extended in front.
Securely grip the chair’s front corners with your hands.
Lift your body off the chair by pressing down with your arms and leaning forward.
Lower your hips until your arms form a 90-degree angle; no need to go further.
At the bottom of the movement, maximize the stretch in your arms.

4. Deep Push-Ups between two chairs

If you’re looking to widen your push-up stance and develop more muscle mass, deep push-ups between two chairs are a fantastic option.

These provide greater shoulder joint mobility and a wider range of motion.

Here’s how to perform Deep Push-Ups between two chairs:

Place three chairs of the same height in position.
Position your feet on top of one chair and your hands on the other two, slightly wider than shoulder-width apart.
Assume a push-up position, keeping your body straight with engaged abs and glutes.
Elevate yourself off the chairs by pushing down with your arms.

(When descending, aim to go a few inches deeper than you would in regular push-ups, but be cautious not to strain your shoulder joints.)

5. Bodyweight Triceps Extension

For a fantastic triceps workout, consider bodyweight triceps extensions.

This exercise targets your triceps effectively.

Here’s how to perform Bodyweight Triceps Extensions:

Start in a position similar to a push-up, but place your forearms on the ground slightly forward.
Keep your hands closer together than in a standard push-up, with your feet hip-width apart and your body aligned.
Lift your body off the ground with your forearms, bending your elbows in the process.
At full extension, squeeze your triceps tightly.
Lower yourself to the starting position with a controlled descent.

FOR TRICEPS EXTENSION PUSH-UPS WITH A CHAIR OR TABLE:

Find a stable surface like a table.
Encompass the edge of the table with your hands shoulder-width apart.
Step back until your body forms a diagonal line.
Slowly bend your arms until your head nearly touches the table edge, keeping your back straight and elbows close to your body.
Lift yourself using your arms only.

6. Triceps With a Towel

Here’s an excellent exercise that harnesses the power of manual resistance to sculpt your triceps.

How to perform Triceps With a Towel in a standing position with feet hip-width apart:

Begin by draping a towel down your back.
Reach behind your back to grab one end of the towel, the one that will be closest to your feet.
With the other hand behind your head, grab the opposite end. Keep your arm bent, forearm positioned behind your head, and elbow facing upwards.
Extend your upper arm almost fully while the opposite arm resists your movement.
Reverse the motion, slowly pulling the towel back in.

7. Handstand Push-Up

The Handstand Push-Up is an awe-inspiring exercise in Calisthenics, requiring not only strength but also balance and impeccable technique.

Here’s how to master Handstand Push-Ups:

Start with your torso in a vertical position, your head facing the floor and your feet pointing upward.
Lean towards the floor, bringing your head forward and bending your elbows. Be cautious not to strain your shoulders by keeping your elbows close to your torso.
Return to the starting position by fully extending your elbows. Maintain the vertical alignment of your torso throughout the movement.

(Please note that Handstand Push-Ups are advanced and demand a high level of skill and strength. They are not recommended for beginners)

8. Close-Hands Push-Up

For an intense triceps-focused variation of the classic push-up, try the Close-Hands Push-Up.

How to do close-hand push-ups:

Begin in an all-fours position on the floor, with your hands slightly narrower than shoulder-width apart.
Keep your body in a straight line from ankles to shoulders, engaging your abs.
Lower your body until your chest nearly touches the floor.
Push back up to the starting position, ensuring your elbows remain close to your torso throughout.

9. Push-ups on a Balance Board

Push-ups on a balance board provide an excellent triceps workout by engaging stabilizer muscles more intensely.

How to do Push-Ups on a balance board:

Start in a standard Push-Up position but with your hands on a balance board.
Lower your chest toward the board.
Push back up with extended elbows.

(The instability of the board forces your body to work hard to maintain balance, making it an exceptional exercise for building triceps strength.)

10. Pike Push-Up

The Pike Push-Up is an intermediate exercise that bridges the gap between traditional and vertical push-ups.

It targets not only the triceps but also the deltoids, trapezius, and pecs, and requires precise technique and body control.

How to properly perform Pike Push-Ups:

Start with your hands and feet flat on the ground, shoulder-width apart, and your arms forming a straight line with your torso. Your knees should be slightly bent, and your hands turned out.
Create an angle between your torso and legs, about 30 to 45 degrees, forming an inverted V.
Perform the push-ups by lowering diagonally, bringing your head slightly forward. Keep your elbows parallel to your bust line.
Push up slowly, engaging the deltoids and triceps, and maintain balance by keeping your abs tight.

11. Iguana Push-Up

Are you tired of the same old push-ups?

If you’re up for a unique challenge, give the Iguana Push-Up a try!

Here’s how to do it:

Start in a push-up position, aligning your shoulders directly over your hands. Keep your body in a straight line from shoulders to ankles, engaging your core, glutes, and thighs.
Lower your chest toward the ground while simultaneously bringing one knee towards the same-side elbow.
Push back up and repeat the movement on the opposite side.

12. TRX Tricep Extension

The TRX Tricep Extension is far from your typical triceps exercise.

It’s a unique challenge that combines the use of suspension straps with the resistance of your body weight.

While it primarily targets the triceps, it also calls upon your biceps, shoulders, and core muscles.

Here’s how it’s done:

Secure the TRX and adjust the straps to chest height.
Hold the handles with palms facing down.
Lean forward, creating a 50-degree angle with the floor while keeping a straight body line and engaging your core.
Fully extend your arms, then bend your elbows to return to the starting position.

TRX workouts offer a unique way to build strength wherever you go.

13. Side-Lying Triceps Extension

Looking for an effective way to sculpt your triceps?

The Side-Lying Triceps Extension has you covered.

Here’s the technique:

Lie on your side without resting your head on the ground.
Place your upper hand in front of your chest on the ground.
Wrap your lower arm around your upper body and bring your lower hand to your hip.
Lift your body, raising your arm as high as possible without straining your elbow joint.
Push your arm back to the starting position, focusing on the triceps contraction. Perform more reps on one side before switching.

14. Elevated Feet Bench Dip

Looking to challenge your triceps and more?

The Elevated Feet Bench Dip targets all three triceps heads while also engaging the pectorals and anterior deltoids.

This exercise involves both the shoulder and elbow, incorporating flexion and extension movements.

For added difficulty and intensity, consider placing weights on the upper thighs.

Here’s how it’s done:

Position your hands on a bench behind your back, creating a perpendicular alignment to your body with shoulder-width spacing.
Place your feet on another bench in front of you, extending your legs for increased exercise intensity.
Lower your body between the two benches, extending your shoulders to reach a greater range of motion.
Bend your elbows to create a slightly less than 90-degree angle between your upper arm and forearm.
Push back up without excessively widening your elbows from your torso while keeping your shoulder blades stable.

15. Weighted Bench Dip

Get ready for an intense triceps workout that will leave those muscles burning!

The Weighted Bench Dip is a challenging exercise that combines your body weight with added resistance.

Here’s how to tackle it:

Position a bench behind you.
Place your hands on the edges of the bench, shoulder-width apart, with arms fully extended.
Extend your legs slightly in front of you, maintaining a perpendicular torso to the floor.
Have a workout partner assist in loading weight onto your lap.
Gradually lower your body by bending your elbows until you’re as close to the floor as possible.
Powerfully lift your torso using your triceps and return to the starting position while keeping your elbows close to your sides.

16. Weighted Tricep Dip

Supercharge your triceps gains with the Weighted Tricep Dip, a powerful variation that introduces additional weight to intensify triceps growth.

Here’s how to make it happen:

Strap on a dip belt and load it with your preferred weight.
Grip the parallel bars, and elevate your body so that your hands bear your full weight.
Keep your arms extended and your torso slightly leaning forward, with your elbows tucked close.
Engage your core and gradually lower your body until your forearms approach parallel with the floor.
Push back up with determination, using your palms to return to the starting position.

You can adjust your technique to emphasize either the triceps or pecs, depending on your fitness goals.

For triceps focus, keep those elbows close; for pecs, lean forward with wider elbows.

17. Ring Dip

Ready to embrace instability for greater gains?

Ring Dip challenges your body with an extremely unstable apparatus, engaging a network of stabilizing muscles.

This exercise is not only demanding but also exceptionally rewarding compared to standard Dips.

Plus, your joints will thank you as they naturally follow the rings’ rotation.

Here’s how to tackle Ring Dip:

Grasp two loops positioned at chest height with both hands.
Slightly jump to elevate yourself with arms fully extended above the rings, engaging your core and keeping your legs straight for stability.
Flex your elbows until your biceps touch the rings.
Extend your arms to return to the starting position.

18. Negative Dip

Harness the power of negative training to achieve greater gains in size and strength.

Negative training involves lowering the weight slowly, focusing on the eccentric phase, which can lead to exceptional results.

Here’s how to perform a Negative Dip:

Start by taking a small jump to position yourself on parallel bars with your arms fully extended.
Focus on the eccentric phase by lowering your body slowly during the dip.
Place your feet back on the ground and return to the support position with a small leap, all while maintaining a contracted core for optimal stability.

19. Butterfly Dips

Looking for a fresh take on Dips?

Discover Butterfly Dips, a modified version that not only builds triceps and upper body strength but also engages the inner thighs and buttocks, providing a holistic sculpting experience.

Here’s how to perform Butterfly Dips correctly:

Begin by sitting on a mat with your feet together.
Place your hands behind you, fingers pointing forward.
Bend your knees and lift your buttocks off the floor.
Continue lifting until your arms are fully extended.
Bring both knees together.
Now, bend your elbows and lower your hips until your buttocks lightly touch the floor.
Repeat this movement for a comprehensive workout.