10 Best Bodyweight Exercises for Triceps

Have you spent hours at the gym trying to get that horseshoe shape in your triceps? To do so, you need to focus on all three heads: the lateral head, the middle head, and the long head.

The good news is that you don’t need heavy weights, or any weight for that matter, to strengthen and define your triceps. There are plenty of bodyweight exercises that are sure to work out your arm muscles—as well as put your core and other upper body muscles, like your chest and shoulders, into action.

Noam Tamir, CSCS, founder and CEO TS Fitness in New York, narrowed it down to the top 10 bodyweight exercises for your triceps.

“These exercises are based on principles of gaining strength, power and muscle tone,” says Tamir.

And, as mentioned, many of these moves will work your entire body — but that doesn’t mean they’re any less effective for your triceps: “Doing pressing movements like pushups has been shown to activate the triceps even more than isolation exercises, ”says Tamir.

Add these moves to your total body workout or use a few of them together as part of a circuit. “Pick four to five of the exercises below and do three sets of 12 to 15 repetitions of each,” says Tamir.

Just don’t forget to warm up. “Doing some breathing, warm-up and lower-body warm-ups before training will help,” he says.

10 Best Bodyweight Exercises for Triceps

1. Plyometric Narrow-Prip Pushups or Modified Narrow-Prip Pushups

How to do it

1. Start in a pushup position with your elbows tight to your sides.
2. Slowly lower your body to the ground for about three seconds and explode.
3. Lift your hands off the ground and return to a close-grip pushup position.
4. Perform 3 sets of 12 to 15 repetitions.

Professional advice

This exercise requires maximum effort. Make sure to keep those elbows close to your sides and not flare.

2. Triceps Bodyweight Extension

How to do it

1. To start, use a grounded bar about 3 to 4 inches off the ground.
2. Grab the bar overhand and get into a plank position so your body is straight and your core is engaged.
3. With elbows in, bend your elbows and dip your head under the bar.
4. Once your head is under the bar, push your body back to the starting position and straighten your elbows.
5. Repeat for 3 sets of 12 to 15 repetitions.

3. Counter sinks

How to do it

1. To begin, sit on a bench, sturdy chair, or low table with your legs bent (easier) or legs straight (harder) in front of you.
2. Starting with elbows tight to sides and hands facing forward, grab the edge of the surface.
3. Slowly lower your body down, bending your elbows straight back until they bend about 90 degrees.
4. Lower for two seconds, then push your body back, locking your elbows at the top, and repeat.
5. Complete 3 sets of 12 to 15 repetitions.

Professional advice

Make sure you keep your body close and don’t go too deep, this can cause injury to your shoulder.

4. Diamond Pushups

How to do it

1. In a pushup position with your arms in a diamond position under your chest and elbows tight to your sides, lower your body to the ground to start.
2. On the way up, push into the ground while trying to screw the hands into the floor.
3. Make sure the elbows don’t swell.
4. Repeat for 3 sets of 12 to 15 repetitions.

5. Plank to Pushup

How to do it

1. Start in a plank position with your forearms under your shoulders.
2. Drive your forearms into the ground and push through your triceps to reach the palms of your hands.
3. Then drop down onto your forearms and repeat for 3 sets of 12 to 15 reps.

6. Pike Pushup

How to do it

1. Start in a downward dog position with your hips up.
2. Open your elbows slightly and bend them to lower your head towards the ground.
3. Then push back through your hands by straightening your elbows.
4. Perform 3 sets of 12 to 15 repetitions.

7. Tap Up

How to do it

1. Start in a cobra position on your stomach and hands with your hips down.
2. Drive your hands into the ground and begin to straighten your arms — lifting your upper body.
3. Maintain tension in the triceps without straightening completely.
4. Then return to the starting position by lowering your upper body.
5. Repeat for 3 sets of 12 to 15 repetitions.

8. Close-Grip Pushup

How to do it

1. To start, get into a pushup position with your hands shoulder-width apart.
2. Keeping your abs tight, lower your body until your chest is just above the floor, then push up.
3. For an advanced workout, use the resistance band by wrapping it around your back and holding one end in each hand.
4. Complete 3 sets of 12 to 15 repetitions.

9. Diving

How to do it

1. Using a dip bar (or two bars that are stable and of equal height) place your hands about shoulder width apart to start.
2. Start with your elbows straight and your feet off the ground.
3. Slowly lower your body and let your elbows flare straight back.
4. Do not let your feet touch the ground (bend them if necessary).
5. Stop when your elbows reach 90 degrees, then, pressing with your triceps, go back until your elbows are straight.
6. Perform 3 sets of 12 to 15 repetitions.

10. Handstand Pushup

How to do it

1. On a straight wall, come into a handstand with your heels against the wall and your face away from the wall to start.
2. Keep your hands a little closer than shoulder width apart.
3. Slowly bend your elbows with a slight flare, then place your hands on the floor, straightening your elbows.
4. Repeat for 3 sets of 12 to 15 repetitions.