15 Bodyweight Triceps Exercises: Beginner to Advanced

You are at the right place if you are looking for the best bodyweight triceps exercises for gaining muscle mass and toning your arms.

To strengthen your triceps, you need exercises that work all of the 3 heads of the tricep, which is why doing different exercises for your triceps is so important.

Bodyweight triceps exercises are an effective way to target this muscle group, without the need for any equipment.

This article contains detailed descriptions of almost all major bodyweight triceps exercises that you can do, which focus on the triceps muscles, including the lateral head, long head, and medial head.

We have covered everything you need, from the classic diamond push-up to the dips to bodyweight tricep extension.

Whether you are a beginner or an experienced fitness enthusiast, these exercises will challenge and transform your triceps.

Triceps Brachii Anatomy and It Functions

It’s essential to focus on and work the three tricep head muscles for maximum gains.

When we know about anatomy of triceps, then we can easily and effective train with this bodyweight triceps exercises.

The tricep is consists of 3 parts, the medial, lateral, and long head.

Tricep Anatomy

It begins just below the socket of the shoulder blade and at two distinct areas of the humerus.

  • Long head: The largest part of the tricep that runs along the back of the upper arm.
  • Lateral head: The smallest of the three muscles that is located on the outside of the arm.
  • Medial head: Located right around the middle of the upper arm.

Triceps play an important role in by the following ways:

  • Big triceps make the arms look big, which is contrary to the popularity of big biceps, which are smaller in comparison.
  • Strong triceps help with shoulder stability and improve your range of motion
  • Triceps main responsibilities are extending the elbow joint or simply straightening the arm. 
  • Strong triceps help keep your joints healthy, particularly your elbow joint

Benefits of Bodyweight Triceps Exercises

There are several benefits to incorporating bodyweight triceps exercises into your workout routine, including:

1. Convenient and Accessible

Bodyweight exercises don’t need any equipment or a gym membership, so they can be done anywhere and anytime.

2. Increased Strength and Endurance

Triceps exercises, whether with weights or bodyweight, help to increase the strength and endurance of the triceps muscles, leading to better overall arm definition and tone.

3. Cost-Effective

Bodyweight exercises are a cheaper alternative to weight training because they don’t require any equipment or a gym membership.

4. Versatile

They are an ideal option for those who prefer to exercise at home or on the go because they can be modified and can be performed anywhere.

5. Increased Flexibility

Bodyweight exercises can help to increase flexibility and range of motion in the arms, shoulders, and upper back, leading to improved athletic performance and reduced risk of injury.

6. Better Workout Variation

Bodyweight triceps exercises can be combined with other bodyweight exercises to create a full-body workout, allowing for better workout variation and helping to prevent boredom.

Bodyweight Triceps Exercises

Below you will find the 15 best bodyweight triceps exercises that will help you build stronger and bigger triceps.

1. Bench Dip

A bench dip is a medium-intensity exercise that uses your own bodyweight to strengthen your triceps.

Bench dips are fairly simple to learn and can be done almost anywhere, making them a great exercise for home-workout.

This is one of the simple and best bodyweight exercises, you should add this bodyweight triceps exercises to your workout regime.

Bench Dip

How To Do

  1. Place your hands on the side of a flat bench so that your body is perpendicular to the bench when you place your feet out in front of you.
  2. Only your heels should be on the floor and your legs should be straight. keep your knees and hips bent.
  3. Your arms should be fully extended with just your palms on the bench.
  4. Bend your elbows to lower your body down until your elbows reach 90 degrees.
  5. Now extend your arms to lift your body back to the starting position, flexing your triceps hard at the top.


  • Really squeeze the triceps at the top of the movement to get the most out of this exercise.
  • Do not dip down too low as it places unnecessary strain on the shoulder joints.

2. Diamond push-up on knees

The diamond push-up on knees is an excellent bodyweight triceps exercises for the development of the triceps that can be done at home.

To practice knee diamond push-ups, bring your hands close together to form a diamond or triangle shape below your chest.

Once you can do a diamond push-up on your knees, move on to doing the exercise on your hands and forefeet.

Diamond push-up on knees

How To Do

  1. Get into a push-up position, supporting your body on your hands and knees instead of on your hands and forefeet.
  2. Your hands should be positioned in such a way as to form a diamond shape with your thumbs and index fingers.
  3. Keeping your body straight and rigid and your elbows close to your body, inhale as you lower your chest to the floor.
  4. Exhale as you extend your elbows and push your body back up to the starting position.


  • Keep your elbows tucked in to your body
  • Keep your body straight and rigid.

3. Kneeling bodyweight triceps extension

Kneeling bodyweight triceps extension is one of the best triceps exercises to isolate your triceps in the absence of dumbbells, barbells, and weight machines.

It’s an ideal beginner’s tricep exercise for those who have limited upper body strength, and it can be used to build both muscle and strength progressively.

To make it more difficult, you can either move your knees backward or lean forward so that more of your bodyweight is over your hands

Kneeling bodyweight triceps extension

How To Do

  1. Get on all fours with your hands together under your chest
  2. Lower your elbows to the floor, shoulder-width apart.
  3. Lean forward so that your body weight is supported by your elbows. Exhale as you push your body off the floor by extending your elbows.
  4. Inhale as you lower your elbows to the starting position by flexing your elbows. Repeat the desired number of repetitions.


  • Keep your elbows tucked in to your body. Do not flare them out.
  • Stop the exercise if you feel pain in your wrists

4. Diamond push ups

If you’re looking for a good bodyweight triceps exercise, then diamond pushups are the one movement you should do.

Diamond push-ups, also known as triangle push-ups, are a more advanced variation of the classic push-up.

This is a unique movement because it does a great job of developing the lateral (outermost) tricep head. Doing them contributes to the horseshoe tricep look many trainees aspire for.

Diamond push ups

How To Do

  1. Get on all fours with your hands together under your chest. Position your index fingers and thumbs, so they’re touching, forming a diamond shape, and
  2. Now extend your arms so that your body is elevated and forms a straight line from your head to your feet.
  3. Lower your chest towards your hands, ensuring you don’t flare your elbows out to the sides and keeping your back flat.
  4. Stop just before your chest touches the floor, then push back up to the starting position.


  • Keep your body straight and rigid.
  • To make the diamond push-up easier, do it on your knees.

5. Bench Dip With Elevated Legs

The Bench Dip with elevated legs is a bodyweight exercise that targets the triceps muscles, as well as the shoulders and chest.

The exercise involves using a bench or sturdy surface to support your weight as you perform dips.

The legs are elevated, adding additional resistance to the exercise and challenging the triceps muscles even more.

Elevating the feet brings more chest and shoulder into the movement, and also allows for extra weight on the hips.

Bench Dip With Elevated Legs

How To Do

  1. Place your hands on the side of a flat bench so that your body is perpendicular to the bench when you place your feet out in front of you.
  2. Sit on one bench and place your feet on the edge of the other bench so that your legs are suspended between the two.
  3. Your arms should be fully extended with your palms on the bench.
  4. Bend your elbows to lower your body down until your elbows reach 90 degrees.
  5. Now extend your arms to lift your body back to the starting position, flexing your triceps hard at the top.


  • Really squeeze the triceps at the top of the movement to get the most out of this exercise.
  • Do not dip down too low as it places unnecessary strain on the shoulder joints.

6. Parallel Bar Triceps Dip

Parallel bar triceps dips is one of the most effective compound movements for the upper body pushing muscles in the chest and triceps and anterior deltoid.

It is one of the best bodyweight exercises for building triceps mass when performed on narrow parallel bars with elbows back and your torso upright.

Parallel Bar Triceps Dip

How To Do

  1. Grasp the dip bars with your arms extended and locked.
  2. Keep your body as vertical as possible to keep the emphasis on the triceps and away from the chest.
  3. Keep your elbows as close to your sides as possible as you bend them to lower your body down until your upper arms are about parallel to the floor.
  4.  Press your hands forcefully into the bars to extend your arms and raise your body back up.
  5. Repeat for the recommended number of repetitions.


  • Do not lock out your elbows at the top of the movement.
  • To focus effort on the triceps, keep your body upright and elbows tucked in.

7. One Arm Bench Dip

The one-arm bench dip is a challenging and very effective movement that primarily targets your triceps, but your glutes and quads also get worked secondarily.

Now, this is not a beginner’s exercise or for someone who does not have adequate upper body strength. You could also try bench dip for an easier variation.

One-arm bench dip

How To Do

  1. Place your hands (palms) on the side of a flat bench with your back straight, knees bent, and feet flat on the floor
  2. Slide your buttocks off the bench. Raise your left arm and right leg straight out in front of you. Your bodyweight should be being supported by your right arm and left leg.
  3. Inhale as you flex your elbow to lower your body until you feel a mild stretch in your shoulder.
  4. Exhale as you extend your elbow to push your body back up to the starting position.
  5. Repeat for the desired number of repetitions and repeat the exercise with your left arm.


  • Keep your body upright and your back straight.
  • Keep your elbow close to your body and do not flare out.
  • To make the one-arm bench dip easier, keep both feet on the floor.

8. Close-grip Push Up

The close-grip push-up is a variation of the push-up that focuses on hitting the triceps.

If you are having difficulty doing close grip push-ups, you can perform them with your knees on the ground until you build up your strength.

To perform the close-grip push-up, move your hands in about two inches and tuck your elbows close to your ribs as you lower down to the ground.

Close grip push up

How To Do

  1. Come into a plank position with your wrists underneath your shoulder.
  2. Keep elbows tucked into sides. Lower body until your chest almost touches the ground.
  3. Pause, and then push back up to the starting position without locking your elbows out.
  4. Repeated the desired number of reps and sets.


  • Be sure to keep elbows tucked into the sides during the entire pushups.
  • Keep the entire body in a straight line from head to toe.

9. Plank to Push-up

A Plank to Push-up is a full-body exercise and variation of a plank. The move takes a standard plank to the next level by adding an element of controlled, moving arm work.

Maintaining a plank position, you alternate between a forearm plank and a high plank. This exercise serves as an excellent core and triceps strengthener.

Plank To Pushup

How To Do

  1. Lie face down on an exercise mat with hands should be shoulder-width apart; your knees should be about hip-width apart, your head facing forward, and palms flat on the floor.
  2. Start to get in a push-up position, bend your elbows and rest your weight on your forearms instead of on your hands.
  3. Keep your core, butt, and quads tight, and avoid arching your back. Your body should form a straight line from your shoulders to your ankles.
  4. Brace your core by contracting your abs as if you were about to be punched in the gut. Press your body up into the top position of a push-up by extending your arms one at a time.
  5. Pause, then reverse the movement and return to your elbows. That’s 1 rep.


  • Keep your legs and body straight.
  • Avoid letting your hips sag during the exercise.

10. Hindu Push Up

The Hindu push-up is a variety of pushups has existed for centuries among Indian martial artists. It works on core strength, shoulders, hips, and triceps.

Each repetition includes going from a downward dog position to a cobra pose, swooping by holding the head and body close to the ground.

Hindu pushup

How To Do

  1. Start in a downward dog pose, with your hands shoulder-width apart, your body in a V shape, and your feet hip-width apart.
  2. Bend your elbows and lower your chest until it’s just above the floor, going into low plank pose.
  3. In a scooping motion, scoop your head upward while arching your lower and upper back and go into cobra pose.
  4. To return to the starting position, you do not need to reverse back through the sweeping, arching motion. Simply push back into the starting position.


  • Engage your core, relax the spine and neck, open the shoulders and keep the movement smooth.
  • keep the elbows close to your body.
  • Remember to breathe correctly as you do the push-ups.

11. Stability Ball Push Up

Using a Swiss ball (or exercise ball) can bring an extra element to pushups, giving you an uneven surface to increase the difficulty.

You’ll have to focus on maintaining your balance on the ball, which allows you to work more than you would be performing the standard, floor-bound version of the classic move.

Push-ups with the hands placed on a stability ball significantly increased the activation of triceps brachii.

Stability Ball Push Up

How To Do

  1. Lay with your chest on the stability ball. Place your hands on the ball at the sides of your chest. They will be shoulder-width apart.
  2. Place feet back and lean forward so that your chest is directly over the ball, and you are supported on your toes.
  3. Push your body up until your arms are almost straight (do not lock your elbows). Pause here for a second.
  4. Breathe out and extend your arms to bring your upper body back to starting position. Repeat for the desired number of repetitions.


  • Keep your glutes and core muscles contracted.
  • Your neck should be in line with your body, not tilted up, which could strain the neck.

12. Close Grip Medicine ball push-up

The close-grip medicine ball push-up is an upper body strength exercise that targets the chest, and shoulders, with slightly more of an emphasis on the triceps.

The unstable surface of the ball also helps improve core strength and stability.

Resistance can be reduced by performing push-ups with knees bent on the floor or placing a medicine ball on a higher platform.

Close Grip Medicine ball push-up

How To Do

  1. Get in the standard push-up position with your hands on a medicine ball directly beneath your chest. Your left thumb and forefinger should touch your right thumb and forefinger.
  2. Bend your elbows to lower yourself in a controlled manner. Maintain a rigid core as your chest moves towards the top of the ball.
  3. Hold for one to two seconds before breathing out, extending your arms and pushing your body back to starting position.
  4. Repeat the desired number of repetitions.


  • Focus on maintaining balance during both phases.
  • Your elbows should be tucked at your sides, not flared out.

13. Pike Push Up

Pike Push-ups are a variation of the push-up that increases strength and stability in the shoulders and triceps.

Performing the exercise in a more upright position will target the shoulders more than the chest.

The pike push-up looks like a mash-up of Downward-Facing Dog and Dolphin Pose, and this move can build major strength.

Pike Push Up

How To Do

  1. Start in a standard push-up position with your hands slightly wider than shoulder-width apart and elbows completely locked out.
  2. Lift the hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
  3. Slowly lower the top of your head towards the ground. Once your head is about to make contact with the ground, pause for a second.
  4. Then slowly push back up until your arms are straight, and you’re in the inverted V position.


  • Make sure you maintain control throughout the movement.
  • Keep your glutes and core muscles contracted.

13. Handstand Push Up

The handstand push-up also called the vertical push-up is a type of push-up exercise where the body is positioned in a handstand.

To prepare the strength until one has built adequate balance, the feet are often placed against a wall, held by a partner, or secured in some other way from falling.

Handstand pushups require significant strength, as well as balance and control if performed freestanding.

Handstand Push Up

How To Do

  1. Place hands about 6-12 inches away from the wall and slightly wider than shoulder width apart. Make sure palms are facing forward, or slightly turned out 5-10 degrees.
  2. Kick up into a handstand, with your heels touching the wall. Once you have kicked up, establish a strong, rigid midline position.
  3. While maintaining this position, lower yourself until the top of your head touches the floor/mat. Try to keep your elbows at a 45-degree angle as you lower.
  4. Once your head touches the floor, press up with the same tightness you had lowering yourself, until your elbows reach full extension.


  • Not to arch your back and keep contracting your abs.
  • Do not do this move on consecutive days. Rest for at least 2 days before trying this move again to give your body time to recover.
  • Point your toes, squeeze your glutes, and grip the ground with your fingertips for a better feeling of stability.

15. Weighted Push Up

Weighted push-ups are not just another chest exercise or something you would do at the end of the chest training days to enjoy the pump. They are an important strength building exercise for the triceps.

Weighted pushups can have numerous benefits, such as a massive chest, a stronger core, stronger arms, and improved testosterone naturally. They transform the body into a fat-burning furnace.

Weighted Pushup

How To Do

  1. Get in the standard push-up position with your hands slightly wider than shoulder-width apart and arms fully extended. Have a partner load a weight plate onto your back.
  2. Keeping your core tight, slowly lower your body to the ground. Make sure to keep your elbows tucked in close by your sides, so they make a 45-degree angle with your torso.
  3. Once your chest touches the ground, pause, then press back up to the starting position. Have your partner remove the plate at the end of the set.
  4. Repeat for the desired number of repetitions.


  • Avoid moving hips out of alignment. Instead, keep your core tight and back flat throughout the movement.
  • Perform each rep in the controlled manner.


It’s a good idea to add a variety of exercises to your tricep workout routine to target the muscle from different angles and provide overall muscle growth.

Be smart: don’t limit yourself to bodyweight tricep exercises. Get the benefits they offer and use other tricep exercises to supplement them when needed.

A bodyweight workout can be easily incorporated into any training program and can be particularly effective when used alongside dumbbell, barbell, machines, and cable to build the biggest, strongest tricep possible.

Tips for an effective triceps workout

1. Focus on form

Good form and technique are important for maximizing the effectiveness of your workout and preventing injury.

2. Progress slowly

Start with a lighter weight or fewer reps and sets, and gradually increase the intensity of your workout over time as your muscles get stronger.

3. Warm-up

Take a few minutes before your workout to warm up your muscles with some light cardio and dynamic stretching.

This can help reduce your risk of injury and improve your performance.

4. Rest and recover

Give your muscles time to recover, usually one or two days. This is the time when your muscles grow and strengthen.

5. Listen to your body

Pay attention to your body and adjust your workout accordingly.

If you feel pain, fatigue, or discomfort, take a break or modify your workout.

6. Use A Full Range Of Motion 

It is important to use the full range of motion. This means going all the way down on exercises like dips and push ups.

Besides helping you build muscle, this will also help prevent injury.

Training Volume (Sets And Reps)

The number of repetitions (reps) and sets you perform for bodyweight triceps exercises will depend on your fitness goals and current fitness level.

Here are some general guidelines:


  • Beginners: ~10 sets per week.
  • Intermediate: ~15 sets per week.
  • Advanced: ~20 sets per week.

When a certain amount of volume stops being effective and your progress stalls, you can add sets to increase volume and use that as a driver of renewed progress. 


The best rep ranges and loads to work with.

  • 6-8 reps with heavy load
  • 8-15 reps with moderate load
  • 15-20+ with light load

Training Plan As Per Your Goal

  1. For muscle endurance: Aim for 3-4 sets of 12-15 reps, with a moderate amount of resistance.
  2. For muscle strength: Aim for 3-5 sets of 6-10 reps, with a heavier amount of resistance.
  3. For muscle hypertrophy (increased muscle size): Aim for 3-4 sets of 8-12 reps, with a moderate to heavy amount of resistance.

It is always best to start with a lower number of reps and sets, and then gradually increase as your strength improves.

Furthermore, it is important to allow for adequate rest between sets, typically 60-90 seconds.

Incorporating a mix of bodyweight exercises, cardio, and weight training can help to achieve a balanced and well-rounded workout routine.

Workout Samples For Beginner, Intermediate & Advance

Bodyweight Tricep Workout Routine For Beginner

Here is a beginner bodyweight tricep workout routine that can be done at the home:

Knee Diamond Push-Ups3-48-10
Bodyweight Triceps Extension3-48
Bench Dips 48-10

This workout plan is a starting point and can be adjusted based on individual fitness levels and goals.

Tricep Workout Routine For Intermediate

Here is an intermediate bodyweight tricep workout routine that can be done at the anywhere:

Diamond Push-Ups48-10
Bench Dips with Elevated Legs3-410-12
Parallel Bar Triceps Dip410-12
Plank To Push-Up38-10

Bodyweight Tricep Workout Routine For Advance

Here’s a sample bodyweight tricep workout plan for advanced individuals:

Close-Grip Push-Ups415-20
Tricep Dips3-410-12
Pike Push-Ups48-10
Bodyweight Triceps Extension310-12
Bench Dips with Elevated Legs38-10


For anyone, who is interested in building triceps muscles and gaining strength, these bodyweight triceps exercises are highly recommended.

Exercises such as diamond push-ups, close-grip push-ups, and bench dips with elevated legs can help to improve arm and upper body strength, increase muscle endurance, and achieve a more toned physique.

It is important to keep your form and technique correct, do the right number of repetitions and sets for your fitness goals.

If done consistently, the results will speak by themselves.

Thanks for reading, enjoy your workout !



The information contained in this article is for educational and informational purposes only and is not intended as health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge, before choosing to consume any product or perform any exercise.

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