The 8 Best Bodyweight Exercises for the Triceps

The 8 Best Bodyweight Exercises for the Triceps

The triceps muscle gets a bad rap. It’s regarded as a showy muscle by both men and women, the means for men to stretch T-shirt sleeves and women to look like Amazon warriors.

But it would be a mistake to dismiss the triceps as all-show and no go. There’s arguably no muscle that’s both so aesthetically pleasing and vital to the movements of sports and everyday life. The triceps allow swimmers to pull their way through the water, basketball players to support their jump shots, and all of us to perform simple daily functions such as signing our names or pushing groceries deep into a pantry.

The triceps is not a typical muscle but rather a three-headed triceps brachii that makes up roughly two-thirds of the mass of your upper arm. That’s why it’s important to spend some time on this three-headed monster, even when you don’t have access to weights. Fortunately, the triceps muscle lends itself to bodyweight training, where studies suggest it’s possible to get results without investing in equipment or a gym membership.

This 8-exercise, two-set circuit will challenge your triceps with only your body as resistance. We’ll alternate pushing and pulling movements so you keep moving without rest, providing an aerobic component to your training as well.

Triceps Stretch

What it does: This not only stretches your triceps, it’s a good barometer of your shoulder mobility.

How to do it: Stand with one hand behind your neck and your elbow pointing up. Use your other hand – or more likely your other hand gently pulling a rope or towel held on both ends – to pull your elbow down. You’ll likely find this easier on one side than the other. Unlike a lot of stretches, you can make relatively quick progress on this one if done daily, to the point where you can forego the towel or rope and gradually grasp hands on both sides.

How many? Hold for 10 seconds on each side.

Diamond Pushups

What it does: By performing pushups from this position, you take a traditional chest/bicep move and turn it into a triceps exercise.

How: Assume a pushup position with index fingers and thumbs touching to form a diamond shape. Push up using the triceps.

How many? 2 sets of 10 reps.

Crab Walks

What it does: This familiar gym class routine – remember crab soccer? – works the glutes, hips, and forearms. But it’s the triceps doing most of the work.

How: Start by sitting on the floor with feet hip-distance apart extended out. Your arms are behind your back with your fingers facing the hips. Lift your hips off the floor and begin “walking” by moving your left hand forward, then the right foot, then the right hand and left foot. Take 10 “steps” with each limb and then 10 steps backward to reach the starting position.

How many? 2 sets of 60 seconds.

Triceps Bodyweight Extension

What it does: Here you use your entire bodyweight to work the triceps.

How to do it: Approach a racked barbell about four feet off the ground. Grip the bar overhand and position yourself in a plank. Bend your elbows and duck your head under the bar. Then push your body back to starting position being careful not to hit your head.

How many? 2 sets of 10 reps.

Plank-to-Pushup

What it does: This is an all-around upper-body move but it’s the triceps doing most of the work.

How to do it: Begin in a forearm plank position. Push from your triceps, placing your right hand on the ground and then your left hand, gradually rising to pushup position. Return to the forearm plank by placing your right forearm down and then your left.

How many? 2 sets of 10 reps.

Press-Ups

What it does: This back-stretching move is driven and supported by the triceps.

How to do it: Assume a cobra position on your stomach and hands. Drive your hands into the floor and straighten your arms to raise your upper body. Maintain the tension in your triceps but don’t straighten yourself completely. Keep your legs and hips on the floor unless you’re looking to add to the degree of difficulty by making it an upward dog yoga move. Lower your body to return to the starting position and repeat.

How many? 2 sets of 10 reps.

Dips

What it does: Perhaps the simplest and most familiar triceps exercise, it’s also one of the most effective and can be done on a bench, chair, or bars – even the floor.

How to do it: Position yourself above and between the bars (or with your back to a bench or chair) grabbing them with an overhand grip. Cross your ankles behind you. Lower yourself slowly and push back up in a controlled manner.

How many? 2 sets of 10 reps.

Pike Pushups

What it does: The triceps do most of the work in this pushup variation, which also provides the back and hamstrings benefits of yoga’s downward dog.

How to do it: Assume the pike/downward dog position. Lower head to floor and raise by using triceps.

How many? 2 sets of 10 reps.

Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today