This article contains detailed descriptions of almost all major bodyweight triceps workouts that you can do at home without any equipment, that focus on the triceps muscles.
Triceps brachii, or simply triceps, are a three-headed muscle opposite of the biceps and are responsible for 2/3 of upper arm mass.
So, it’s essential to focus on and work the three tricep head muscles for maximum gains. It consists of 3 parts, the medial, lateral, and long head. It begins just below the socket of the shoulder blade and at two distinct areas of the humerus.
When we know about anatomy of triceps, then we can easily and effective train triceps exercises without equipment at home.
- Can you build a bigger Tricep without weights?
- Why At Home Tricep Exercise Is A Great Option
- 7 Best At Home Tricep Workouts Without Equipment
- 1. Knee Diamond push-up
- 2. Bench Dip
- 3. Kneeling bodyweight triceps extension
- 4. Close-grip push-up
- 5. Plank to Push up
- 6. Hindu push up
- 7. Pike Push Up
- Know More About Tricep Training
- Most Effective Bodyweight TRICEP EXERCISES At Home (NO EQUIPMENT)
Can you build a bigger Tricep without weights?
Building big tricep muscles is a common goal with strengthening them. In the early stages of your fitness journey, you will build some tricep muscles with these exercises.
You can progress them by adding more volume and repetition.
However, as you progress, these exercises will become too easy, and you will need external resistance to continue challenging them enough to stimulate muscle growth.
If your goal is to develop muscular arms, you will need to include exercises beyond bodyweight arm exercises. These exercises will help you build your tricep size when you can’t get to the gym.
Why At Home Tricep Exercise Is A Great Option
There are dozens of exercises you can do for your triceps, but we love doing tricep bodyweight exercises at home in particular for a few reasons.
- They can be done anywhere, at any time. No equipment or set-up means they’re super easy to fit in during your busy day.
- Bodyweight tricep exercises will improve muscular endurance and strengthen both muscles and bones.
- Bodyweight movement works. While we love using dumbbells and other equipment, using the weight of your body gives you a great challenge.
- At home, bodyweight tricep exercises require more balance that can lead to greater muscle fiber recruitment.
- Bodyweight exercises are easy to modify.
Using dumbbells to train your triceps is wonderful, and we’ve got tons of weighted arm workouts for you to try, too.
But if you wonder, how can I build triceps at home or how to build triceps without weights – we got you? Read on to get the 7 best Tricep workout at home without equipment.
These 7 tricep exercises require no equipment and will effectively strengthen and build the backs of your upper arms. We are confident that these are the best bodyweight exercises for your triceps muscles.
7 Best At Home Tricep Workouts Without Equipment
Here are the 7 best Bodyweight triceps workout that help you do at home without equipment to build stronger and bigger triceps
1. Knee Diamond push-up
If you’re looking for a straightforward bodyweight tricep workout to add to in your home workout routine, knee diamond push-up, is a great staple exercise to get you started without equipments.
The diamond push-up on the knees is a brilliant beginner exercise for the development of the triceps brachii. Practice diamond push-ups on the knee by bringing your hands close together to form a diamond or triangle shape below your chest and by putting the knee on the floor.
Once the diamond push-up on knees becomes easy, graduate to performing the exercise on your hands and forefeet. If you’re looking for a simple and good bodyweight movement to train and work your triceps, then diamond push-ups on knees is the best option for a Beginner.
How To Do Knee Diamond Push Up
- Get into a push-up position, supporting your body on your hands and knees instead of on your hands and forefeet.
- Your hands should be positioned in such a way as to create a diamond shape with your thumbs and index fingers.
- Keeping your body straight and rigid and your elbows close to your body, inhale as you lower your chest to the floor.
- 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.
2. 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 body exercise, must add this bodyweight triceps exercises in your workout regime.
How To Do Bench Dip
- 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.
- Only your heels should be on the floor and your legs should be straight. Keep your knees and hips bent.
- Your arms should be fully extended with just your palms on the bench.
- Bend your elbows to lower your body down until your elbows reach 90 degrees.
- 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.
3. Kneeling bodyweight triceps extension
Kneeling bodyweight triceps extension is one of the best triceps exercises to isolate your triceps brachii in the absence of dumbbells, barbells, and weight machines. This at home tricep workout does not require any equipment. It’s an ideal beginner’s exercise for those who have limited upper body strength, and it can be used to build both muscle and strength progressively.
To make the kneeling bodyweight triceps extension exercise more difficult, either move your knees backward or lean forward so that more of your body weight is over your hands.
How To Do Kneeling Bodyweight Triceps Extension
- Get on all fours with your hands together under your chest
- Lower your elbows to the floor, shoulder-width apart.
- 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.
- 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. Close-grip push-up
The close-grip push-up is a variation of the push-up that focuses on hitting the triceps. This workout is another great option that will help you to target the tricep and grow your arms at home without equipment.
If facing difficulty while doing a close grip push up, feel free to perform the push-up on your knees as you work on developing 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. Your spine should still be in a neutral position, and your core should be engaged.
How To Do Close grip push-up
- Come into a plank position with your wrists underneath your shoulder.
- Keep elbows tucked into sides. Lower body until your chest almost touches the ground.
- Pause, and then push back up to the starting position without locking your elbows out.
- Repeated the desired number of reps and sets.
- Be sure to keep elbows tucked into the sides during the entire push-up.
- Do not sag hips. Keep the entire body in a straight line from head to toe.
- Exhale when pushing up
5. 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.
How To Do Plank to Push-up
- 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.
- Start to get in a push-up position, bend your elbows and rest your weight on your forearms instead of on your hands.
- 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.
- 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.
- 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
- Squeeze your abs and glutes throughout the movement for stability.
6. Hindu push up
The Hindu push up is a traditional Indian-style exercise practiced by wrestlers. Each repetition includes going from a downward dog position to a cobra pose, swooping by holding the head and body close to the ground.
The arms would be straight at the beginning and the end of the exercise. This variety of pushups has existed for centuries among Indian martial artists. It works on core strength, shoulders, hips, and triceps.
How To Do Hindu push up
- Start in a downward dog pose, with your hands shoulder-width apart, your body in a V shape, and your feet hip-width apart.
- Bend your elbows and lower your chest until it’s just above the floor, going into low plank pose.
- In a scooping motion, scoop your head upward while arching your lower and upper back and go into cobra pose.
- 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.
7. Pike Push Up
Pike Push-ups aka shoulder push-up is a variation of the pushups 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.
How To Do Pike Push Up
- Start in a standard push-up position with your hands slightly wider than shoulder-width apart and elbows completely locked out.
- Lift the hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
- Slowly lower the top of your head towards the ground. Once your head is about to contact the ground, pause for a second.
- Then slowly push back 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.
Can you build your triceps without weights?
Achieving defined and muscular triceps does not require spending hours in the gym lifting weights. The secret to building this muscle is using exercises that target all three heads. Effective bodyweight triceps exercises can strengthen the muscle’s power, strength, and tone—no equipment required. And because at home tricep exercises are so convenient, it’s easier to stick to your routine. Consistency is key to muscle building.
For anyone, who is interested in building triceps muscles and gaining strength, these bodyweight triceps exercises are highly recommended.
The exercises in this article are an excellent starting point and progression for your equipment-free tricep workout program.
It not only allows for targeted muscle development, but also provides overall triceps and upper body development. It is easy to do and requires no more scientific details. If done consistently, the results will speak by themselves.
Thanks for reading, enjoy your bodyweight triceps exercises!
Know More About Tricep Training
Most Effective Bodyweight TRICEP EXERCISES At Home (NO EQUIPMENT)
Manish brings over 10 years of hands-on experience in weight lifting and fat loss to fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.