Building stronger, more defined arms doesn’t have to mean lifting heavy weights. Bodyweight tricep exercises are a simple yet powerful way to strengthen and shape your arms using only body weight.
Working on your triceps doesn’t just enhance your arm shape. Strong triceps make everyday movements easier, whether you’re lifting, pushing, or carrying items. Best of all, bodyweight exercises can be done anytime, anywhere with no need for a gym or equipment.
They’re effective for all fitness levels, offering modifications for beginners and challenges for those with more experience.
In this article, you’ll find eight bodyweight exercises targeting the triceps, helping you build lean muscle and improve overall arm strength. With consistency, you’ll notice improved tone, strength, and endurance. Let’s dive in and start with these effective exercises for stronger, sculpted arms!
8 Tricep Bodyweight Exercises
Here are some of the best tricep bodyweight exercises to build strength and definition:
- Wall tricep press.
- Forearm push-up.
- Knee diamond push-up.
- Knee close-grip push-up.
- Crab walk.
- Side-lying tricep press.
- Chair tricep dip.
- Diamond push-up.
These exercises target various areas of the triceps, improving overall muscle strength, control, and endurance without equipment.
8 Bodyweight Tricep Exercises
Now, here are eight effective bodyweight exercises that target your triceps, helping you build strength, endurance, and definition.
Wall Tricep Press
The wall tricep press is a simple, effective exercise that targets your triceps, building strength and tone without straining joints. It’s especially helpful for beginners, as it uses the wall for support.
This move focuses on your triceps while also engaging your shoulders and core, promoting stability and alignment in these areas. Wall push-up exercises in general are known to improve shoulder health, making this variation suitable for all fitness levels.
If you’re looking to build arm strength gradually, the wall tricep press is a great choice. You’ll feel your triceps working with each press, helping you build muscle endurance and definition. It’s also gentle on the wrists, supporting healthy shoulder mechanics and making it an excellent alternative to traditional push-ups.
How To Do
- Stand about one to two feet away from the wall, with feet hip-width apart.
- Place your palms flat on the wall, at shoulder height, and slightly closer than shoulder width.
- Lean into the wall by bending your elbows, keeping them close to your body.
- Press back to straighten your arms, squeezing your triceps.
Tips
- Keep your elbows tucked in close to your body.
- Maintain a straight line from head to heels.
- Exhale as you press away from the wall for more power.
- Go slower for more tension on the triceps.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Forearm Push-Up
The forearm push-up primarily works your triceps while engaging the core, shoulders, and back muscles. This exercise challenges your stability, requiring balance and control, which makes it unique among tricep exercises.
The forearm position keeps the wrists neutral, reducing strain, so it’s ideal if you’re avoiding wrist pressure. By focusing on balance and tricep strength, the forearm push-up helps develop upper body endurance and core stability.
The forearm push-up also builds core strength, which supports posture during the exercise and enhances overall stability. It’s an excellent choice to increase muscle endurance in the arms and core while boosting control and balance.
How To Do
- Begin in a forearm plank with elbows directly under shoulders and forearms parallel to the ground.
- Extend legs behind, keeping feet hip-width apart and body straight.
- Press through your forearms, lifting your torso slightly to engage the triceps.
- Lower back to the forearm plank position.
Tips
- Keep your body in a straight line, avoiding hip lifts or drops.
- Tighten your core for stability and balance.
- Breathe out as you lift for added power.
- Try the exercise on your knees as a modification if you’re new to forearm push-ups.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Knee Diamond Push-Up
The knee diamond push-up targets the triceps, using a unique hand position to focus on the back of the arms. By placing your hands in a diamond shape beneath your chest, you create a narrow push-up that maximizes tricep engagement. This variation is ideal for those who are already comfortable with knee push-ups and want to isolate the triceps further.
The diamond push-up is shown to significantly activate the triceps more than other push-up styles. It reduces the load on the chest and shoulders, allowing you to concentrate entirely on the triceps. This makes it an excellent choice if you’re looking to strengthen and define the triceps specifically. The knee variation provides slightly reduced weight, allowing you to build strength progressively.
How To Do
- Begin on your knees with your hands on the floor, forming a diamond shape by touching your thumbs and index fingers together.
- Position your hands directly under your chest for proper alignment.
- Keep your body straight from head to knees, engaging your core for stability.
- Slowly bend your elbows, lowering your chest toward your hands while keeping elbows close to your sides.
- Pause briefly at the bottom to intensify muscle activation.
- Push through your palms to return to the starting position.
Tips
- Keep elbows close to your body throughout to maximize tricep engagement.
- Lower your body slowly to increase tension on the triceps.
- Maintain a straight line from head to knees for stability.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Knee Close-Grip Push-Up
The knee close-grip push-up is an effective tricep-focused exercise that requires placing your hands closer than in a regular push-up. This position shifts the emphasis to the triceps while still engaging the chest and shoulders.
The close-grip push-up is a great choice for those aiming to strengthen their upper arms and improve arm definition. Performing this push-up from a kneeling position reduces the intensity, which can protect the shoulder joint while activating the stabilizing muscles. It’s slightly less intense than a full close-grip push-up, making it accessible while still providing a challenge.
The close-grip hand placement creates greater resistance to the triceps, helping develop muscle tone and endurance in the arms. This variation is ideal for building tricep strength without the wrist strain that can occur in other push-up styles.
How To Do
- Begin on your knees with your body in a straight line from head to knees.
- Place your hands on the floor just below your shoulders, keeping them closer than shoulder-width apart.
- Engage your core and keep your elbows tucked close to your sides.
- Lower your chest toward the floor, bending your elbows directly back.
- Pause briefly when your chest is close to the floor for extra tension.
- Press back up to the starting position by straightening your arms.
Tips
- Keep elbows close to your sides throughout for tricep activation.
- Avoid flaring elbows outward to protect your shoulders.
- Tighten your core to maintain stability and form.
- Exhale as you press up to improve strength control.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Crab Walk
The crab walk is a fun, challenging exercise targeting the triceps while also activating the shoulders, core, and lower body. Holding your hips up as you move combines strength and coordination, giving your muscles a dynamic workout.
This exercise is especially useful for people in sports requiring body control and multidirectional movement, like soccer, basketball, and dance. It enhances coordination, strengthens stabilizing muscles, and improves balance and control.
The crab walk also benefits those looking to boost shoulder stability and core strength. By combining lifting, holding, and movement, it strengthens key muscles without adding wrist pressure.
How To Do
- Start seated on the ground, with feet flat and hands placed behind you, fingers pointing forward.
- Lift your hips off the ground, creating a tabletop position.
- Move your right hand and left foot forward, then your left hand and right foot.
- Continue alternating as you walk forward, keeping your hips lifted.
- Reverse and walk backward, maintaining control.
- Lower your hips to the ground to finish.
Tips
- Keep hips elevated to engage glutes and core throughout.
- Move with slow, controlled steps for better muscle activation.
- Align wrists under shoulders to avoid strain.
- Breathe steadily to help maintain rhythm and balance.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Chair Tricep Dip
The chair tricep dip is a bodyweight exercise targeting the triceps, shoulders, and chest for upper body strength. Using a sturdy chair or bench, this exercise lowers and lifts body weight, isolating the triceps and building arm tone. It’s an accessible option for strengthening your arms without the need for complex equipment.
Chair dips are also adaptable. Moving your feet closer to the chair reduces intensity while extending your legs adds challenge. This makes it suitable for all fitness levels. Similar exercises, like the bench dip, can improve performance in activities that require upper-body power and endurance, such as swimming.
By strengthening the triceps and shoulders, chair dips also help improve shoulder stability, promoting joint strength and resilience.
How To Do
- Sit on the edge of a sturdy chair with your hands gripping the edge, fingers facing forward.
- Slide your hips off the chair, keeping your arms straight and legs bent at a 90-degree angle.
- Slowly bend your elbows, lowering your body toward the floor until your arms form a 90-degree angle.
- Press through your palms to lift back up to the starting position.
Tips
- Keep your elbows pointing straight back, not out to the sides.
- Avoid lowering too far to prevent shoulder strain.
- Press through your palms to fully activate the triceps.
- For more intensity, extend your legs straight out in front of you.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Side-Lying Tricep Press
The side-lying tricep press is an effective isolation exercise that targets the triceps with minimal shoulder or wrist strain. This unilateral movement lets you focus on one arm at a time, helping address imbalances and build strength evenly. Lying on your side, press through one arm to lift your upper body, placing the workload directly on the triceps.
This exercise is ideal for strengthening the triceps without stressing the shoulders or wrists. It’s a good alternative to traditional push-ups. The side-lying tricep press builds endurance and stability in the arms, encouraging greater control and awareness of smaller, targeted muscles. Since it’s bodyweight-only, this movement fits easily into any routine and is accessible to all fitness levels.
How To Do
- Lie on your right side, legs stacked and knees slightly bent for stability.
- Place your right arm on your left shoulder for support.
- Position your left palm flat on the floor in front of your chest.
- Press through your left hand to lift your upper body, extending your left arm.
- Lower back down slowly, using control.
Tips
- Keep your core engaged to avoid rolling forward or back.
- Focus on slow, controlled movements for maximum tricep activation.
- Avoid locking your elbow fully at the top to protect the joint.
- Exhale as you press up for added power.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Diamond Push-Up
Diamond push-ups are an advanced progression from regular push-ups and a challenging variation of tricep push-ups. This variation requires a close hand placement, forming a diamond shape under your chest, which shifts the focus directly onto the triceps.
Using a close grip significantly increases tricep activation by up to 116% compared to wider push-up positions. This makes diamond push-ups especially effective for targeted tricep strength and endurance.
The diamond push-up setup also activates stabilizing muscles in the shoulders and core, enhancing balance and control. For anyone looking to advance their push-up routine, diamond push-ups are an ideal choice. They deliver targeted results and support upper-body resilience, while also improving stability and control in multiple muscle groups.
How To Do
- Start in a high plank position with your hands together under your chest, forming a diamond shape with your thumbs and index fingers.
- Keep your body straight from head to heels and engage your core.
- Lower your chest toward your hands, keeping your elbows close to your sides.
- Stop when your chest is near the diamond shape created by your hands.
- Press back up to the starting position by straightening your arms.
Tips
- Keep elbows tucked in to maximize tricep activation.
- Move slowly to maintain control throughout the exercise.
- Avoid locking your elbows at the top for joint protection.
- If it’s too challenging, try a modified version by dropping your knees.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Best Bodyweight Tricep Workout Routine
This bodyweight tricep workout routine combines effective exercises for targeting, strengthening, and defining your triceps without equipment. These exercises will engage your triceps from various angles to improve upper body strength, endurance, and stability.
Follow this routine to gradually build muscle and control over time. Adjust reps and sets as needed to match your fitness level, and remember to maintain proper form for each movement.
Exercise | Sets x Reps | Rest |
|---|---|---|
| Wall Tricep Press | 3 x 12–15 | 30–45 seconds |
| Forearm Push-Up | 3 x 10–12 | 45 seconds |
| Knee Close-Grip Push-Up | 3 x 10–15 | 30–45 seconds |
| Side-Lying Tricep Press | 3 x 10–12 | 30–45 seconds |
| Diamond Push-Up | 3 x 8–10 | 60 seconds |
Anatomy Of The Triceps
The triceps, or triceps brachii, are the large muscles located at the back of the upper arm. This muscle group is primarily responsible for extending the elbow joint, which allows you to straighten your arm. The triceps play a key role in pushing movements and help stabilize the shoulder during upper-body exercises.
The triceps are composed of three distinct heads:
- Long Head: This part of the triceps originates from the shoulder blade (scapula) and runs down the back of the arm. It’s involved in both elbow and shoulder extension, making it important for multi-joint movements.
- Lateral Head: Located on the outer side of the upper arm, the lateral head contributes to the visible definition of the triceps. It activates most during movements that require heavy pushing, like dips and tricep push-ups.
- Medial Head: Found beneath the long and lateral heads, the medial head is crucial for everyday pushing movements. It activates at lower resistance levels, helping stabilize the arm during lighter tasks and fine-tuning strength during controlled exercises.
Triceps Lateral Heads
Muscles located on the back of your arm between your shoulder and elbow.
Triceps Medial Heads
Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.
Triceps Long Heads
Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.
Benefits Of Tricep Bodyweight Exercises
Tricep bodyweight exercises offer numerous advantages beyond just arm strength. They allow you to build muscle, stability, and control without needing any equipment. Here are three key benefits:
Improves Functional Strength
Tricep bodyweight exercises help strengthen muscles essential for everyday tasks. Strong triceps support better control in pushing, lifting, and stabilizing movements.
Functional training, like tricep bodyweight exercises, enhances physical fitness by improving muscular strength, power, and control. With stronger triceps, activities like opening doors or lifting heavy objects become easier and safer.
By focusing on functional strength, these exercises prepare your upper body for practical use. Building strength in this way makes daily movements feel more effortless and helps protect your joints.
Improves Muscle Endurance And Stability
Bodyweight tricep exercises build muscle endurance and improve joint stability over time. Increased endurance allows your triceps to handle repetitive movements without tiring quickly. This is beneficial for sports and daily activities that require continuous arm use.
Push-ups are not only effective at building endurance but also commonly used to assess upper body strength. Exercises like tricep push-ups and close-grip push-ups also activate stabilizing muscles in the shoulders, improving control and reducing injury risk.
Over time, they build balanced upper-body strength, supporting joint health and keeping shoulders and elbows strong.
Convenient And Versatile Workouts
Bodyweight tricep exercises are convenient and versatile, allowing you to work out anywhere. Home-based, equipment-free programs make it easier to overcome common exercise barriers, like limited facility access or discomfort in gym settings.
With no need for equipment, exercises like diamond push-ups, chair dips, or wall tricep presses are easy to fit into any routine. You can vary intensity and reps to match your fitness level or progress gradually.
This flexibility lets you exercise on your schedule and in limited space. It keeps you consistent and helps you meet your fitness goals, whether at home or on the go.
Training Tips To Keep In Mind
- Focus On Form: Proper form is crucial for maximizing the benefits of tricep exercises and preventing injury. Keep your elbows close to your body during push-ups and dips to target the triceps effectively. Avoid locking your elbows at the top of each movement to protect your joints.
- Start With A Warm-Up: Prepare your muscles by warming up before jumping into tricep exercises. A few minutes of dynamic stretches or arm circles increases blood flow to the muscles, reducing the risk of strain.
- Control Your Movements: Moving slowly and with control helps engage the triceps fully. Rushing through exercises can shift the focus away from the triceps and reduce effectiveness. Aim for a steady pace to maximize muscle activation.
- Adjust Intensity As Needed: Tailor the exercises to your fitness level by modifying reps or sets. Beginners can start with fewer reps, using tricep workouts for beginners like wall presses, and increase reps as strength improves. Progress gradually by trying advanced variations as you get stronger.
Conclusion
Bodyweight tricep exercises offer a powerful way to build strength, endurance, and stability without equipment. From beginner-friendly moves like the wall tricep press to advanced diamond push-ups, these exercises target the triceps from various angles.
They enhance upper-body control, improve functional strength, and fit seamlessly into any workout routine. With consistency, you’ll notice stronger, more defined arms and improved performance in daily tasks. For added variety, triceps workouts with dumbbells can be integrated over time.
Focus on form, adjust intensity as needed, and remember to rest for optimal results. Enjoy the versatility and convenience of bodyweight tricep training anywhere, anytime!
Frequently Asked Questions
You can use exercises like diamond push-ups, chair dips, and wall tricep presses. These moves isolate the triceps, building strength and endurance with just your body weight.
Yes, five exercises can effectively target all parts of the triceps. Focus on proper form and control in each exercise to maximize muscle activation and growth.
Tricep bodyweight exercises are suitable for all fitness levels. They’re ideal for beginners, those without equipment, or anyone looking to build upper-body strength without weights.
It’s best to allow at least 48 hours of rest between tricep workouts. Muscles need time to recover and grow stronger. Training too frequently can increase injury risk and slow progress.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Cristian Ortega, PT Certified Personal Trainer
