Effective Bodyweight Triceps Exercises
Effective Bodyweight Triceps Exercises

Effective Bodyweight Triceps Exercises
When it comes to building upper body strength, the triceps are often overlooked. However, they play a crucial role in various pushing movements and overall arm aesthetics. Bodyweight exercises are a fantastic way to develop tricep strength without the need for equipment. In this article, we will explore four effective bodyweight triceps exercises: narrow grip push-ups, dips, diamond push-ups, and plank to push-up.
Understanding the Triceps
The triceps brachii, commonly referred to as the triceps, is a three-headed muscle located on the back of the upper arm. It comprises:
- Long Head: This head runs along the back of the arm and contributes to shoulder stability and extension.
- Lateral Head: Located on the outer side, this head is visible when the arm is flexed.
- Medial Head: This head is situated underneath the other two and plays a significant role in arm stability.
Together, these heads work to extend the elbow and contribute to shoulder movements. Strengthening your triceps not only improves your performance in various sports and activities but also enhances the overall appearance of your arms.
1. Narrow Grip Push-Ups
Benefits
Narrow grip push-ups are an excellent way to target the triceps while also engaging the chest and shoulders. By positioning your hands closer together, you place more emphasis on the triceps.
How to Perform
- Start Position: Begin in a plank position with your hands placed directly under your shoulders, or closer together, forming a diamond shape with your thumbs and index fingers.
- Lowering Phase: Keeping your body straight from head to heels, lower yourself down while maintaining the close hand position. Keep your elbows tucked in to your sides.
- Pushing Phase: Push back up to the starting position by extending your elbows, focusing on using your triceps.
Tips
- Keep your core engaged to maintain a straight body line.
- Avoid flaring your elbows out; this can place unnecessary strain on your shoulders.
- Aim for 3 sets of 8-12 reps, adjusting as needed based on your fitness level.
2. Dips
Benefits
Dips are a highly effective bodyweight exercise that targets the triceps while also working the chest and shoulders. They can be performed using a bench, chair, or parallel bars.
How to Perform
- Start Position: Position yourself on a bench or parallel bars with your arms straight and shoulders above your hands.
- Lowering Phase: Bend your elbows to lower your body toward the ground. Keep your elbows close to your body and your legs extended in front of you.
- Pushing Phase: Push yourself back up to the starting position by straightening your arms.
Tips
- To increase difficulty, elevate your feet on another bench or platform.
- Maintain a controlled motion; avoid bouncing at the bottom.
- Aim for 3 sets of 8-15 reps, adjusting the depth of your dip for your comfort level.
3. Diamond Push-Ups
Benefits
Diamond push-ups are a variation of the standard push-up that significantly targets the triceps. The hand placement resembles a diamond shape, which shifts the focus from the chest to the triceps.
How to Perform
- Start Position: Begin in a plank position, placing your hands close together under your chest to form a diamond shape with your thumbs and index fingers.
- Lowering Phase: Lower your body toward the ground while keeping your elbows close to your sides.
- Pushing Phase: Push back up to the starting position, focusing on using your triceps.
Tips
- If you're struggling with the movement, you can perform it on your knees to reduce the load.
- Maintain a steady breathing pattern, inhaling as you lower and exhaling as you push up.
- Aim for 3 sets of 6-12 reps, depending on your strength level.
4. Plank to Push-Up
Benefits
The plank to push-up is a dynamic movement that not only works the triceps but also engages the core and shoulders. This exercise improves stability and functional strength.
How to Perform
- Start Position: Begin in a forearm plank position, with your elbows directly under your shoulders and body in a straight line.
- Transition to Push-Up Position: One arm at a time, push up from your forearms to your hands, getting into a high plank position.
- Lowering Phase: After reaching the push-up position, lower back down one arm at a time to return to the forearm plank.
- Repeat: Continue alternating arms for a set number of reps or time.
Tips
- Keep your hips stable; avoid rocking side to side.
- Focus on quality over quantity. It’s better to perform fewer reps with good form.
- Aim for 3 sets of 6-10 reps, or perform for 30 seconds to 1 minute.
Conclusion
Incorporating bodyweight exercises into your routine is a fantastic way to build tricep strength without needing a gym. Narrow grip push-ups, dips, diamond push-ups, and plank to push-up variations not only target the triceps but also enhance overall upper body strength and stability.
Programming Your Workouts
For a balanced upper body workout, consider pairing these tricep exercises with complementary movements that target the chest, shoulders, and back. Here’s a sample upper body workout:
- Warm-Up: 5-10 minutes of dynamic stretches or light cardio.
- Narrow Grip Push-Ups: 3 sets of 8-12 reps.
- Dips: 3 sets of 8-15 reps.
- Diamond Push-Ups: 3 sets of 6-12 reps.
- Plank to Push-Up: 3 sets of 6-10 reps.
- Cool Down: Stretching focusing on the arms, shoulders, and chest.
Final Thoughts
The triceps are vital for a well-rounded upper body strength program. By utilizing these four bodyweight exercises, you can effectively target and develop your triceps, enhancing both performance and appearance. Whether you’re a beginner or an advanced athlete, these movements can be adjusted to suit your fitness level, making them accessible and effective for everyone. So, next time you’re looking to torch your triceps, give these exercises a try!