Calisthenics is an effective type of workout for all fitness enthusiasts with unique goals and experience levels. This type of training uses only body weight resistance at a high intensity to maximize muscle activation for the best results.
The triceps are often overlooked in favor of the biceps during upper-body lifts because they are smaller and less noticeable. However, strengthening these muscles is essential for achieving your desired arm physique and a balanced upper body. Additionally, they are prime movers in many functional tasks involving lifting, pulling, and carrying.
This article discusses seven versatile and accessible tricep calisthenics exercises for toning and developing the upper arms. These calisthenics workouts increase training volume to stimulate muscle hypertrophy and functional strength improvements. We provide descriptive instructions on executing each exercise, including tips on muscle engagement and activation.
7 Calisthenics Tricep Workouts
Read on for details on seven tricep calisthenics to enhance your arm routine. We provide details on programming, benefits, and muscle activation for the following exercises:
7 Best Tricep Calisthenics Workouts
The following are some of the best tricep workouts to elevate your upper-body routine using high volume and low resistance. You can perform them as listed or in the order of your preference.
Tricep Dip On Bench
The tricep dip on bench is a classic tricep strengthener and is popular with fitness gurus of all levels. It mainly targets the triceps, back, shoulders, and chest. This movement also improves spinal stabilization and functional strength in daily activities like lifting boxes and carrying groceries.
The tricep dip on bench is easily customizable to fit your routine and experience level. For example, you can try a modified version by bringing your feet closer to the bench for increased lower back support.
How To Do
- Begin standing in front of a sturdy bench at about knee height.
- Sit on the bench with your palms flat on either side of you (fingers pointing forward). Your legs should be extended out in front of you, with your heels down for support.
- Inhale as you engage your core and lower your upper body until your elbows are at a 90-degree angle.
- Keep your back straight and core engaged throughout.
- Exhale as you push back up, fully extending the arms back to the starting position.
Tips
- Keep your spine straight and strong and engage your core throughout the movement.
- Focus on squeezing the triceps and chest muscles to enhance your routine for optimal results.
- To modify, you can perform with your knees bent until you gain strength to extend your legs. Prioritize using proper form before progressing the movement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Chair Tricep Dip
Chair tricep dips are another compound tricep strengthener that builds the triceps, back, shoulders, and chest. Similar to tricep dips on a bench, they improve functional upper-body strength and spinal stabilization which enhances posture. They are a great option for all fitness gurus as they are versatile and can be performed anywhere.
Studies show the triceps can reach 40%–50% of maximum activation when extending against resistance. This provides an idea of how hard the muscle works during the pushing-up phase of this movement.
How To Do
- Begin by standing in front of a chair at about knee height.
- Sit on the edge of the chair with your palms flat on either side of you. Your fingers should be facing out to either side. Your knees should be bent at 90 degrees, with your heels down for support.
- Inhale as you engage your core and lower your upper body until your elbows are at a 90-degree angle.
- Keep your back straight and core engaged throughout.
- Exhale as you push back up, fully extending the arms back to the starting position.
Tips
- This can be performed using any flat, sturdy surface, increasing the versatility of the exercise.
- Ensure that your core and spinal muscles are engaged throughout the movement.
- Use stable and controlled movements and avoid swinging or using momentum through the range of motion.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Crab Walk
The crab walk is a great calisthenics workout that targets your triceps as well as your core, glutes, quads, and hamstrings. Its dynamic movement pattern effectively improves full-body strength and spinal mobility.
It also improves coordination as you focus on keeping your torso steady while walking backward with your hips lifted. It activates your hip and spinal stabilizers and challenges your balance to remain upright and in control. This supports a stable posture and helps prevent lower back strain.
How To Do
- Sit on the ground with your knees bent in front of you and your feet flat on the floor. Your palms should be flat on the ground beneath your shoulders, with fingers facing out to the sides.
- Inhale to engage and lift your hips off the ground.
- Exhale as you begin the exercise by stepping back with one foot and the opposite hand.
- Continue this movement pattern, alternating each foot and hand to walk yourself backward. Focus on engaging your glutes, core, and triceps.
Tips
- Maintain a neutral spine with your core engaged to stabilize the trunk.
- Concentrate on targeting the triceps, glutes, and hamstrings, strengthening the mind-muscle connection. Squeeze these muscles for maximum activation.
- Keep your body low to the ground. Don’t let your hips sag or lift too high, which can strain the lower back.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Knee Diamond Push-Up
The knee diamond push-up is a calisthenics exercise that targets multiple upper-body muscles including the triceps, chest, and shoulders. It follows a similar movement to the traditional pushup, with an increased focus on the triceps due to the hand placement.
This exercise has multiple benefits including toning and strengthening the upper body using only body weight. It also improves the core stability and strength required to keep your spine straight and strong. It is customizable and can be performed as instructed from the knees or with knees lifted for a greater challenge.
How To Do
- Begin in a kneeling plank position. Your hands should be placed beside each other with your thumbs and index fingers forming a diamond under your chest.
- Your feet should be lifted slightly behind you with your knees on the ground. Your spine should be straight and strong forming a straight line from your head to your knees.
- Inhale to engage your core.
- Exhale as you slowly bend your elbows, tucking them into your body. Lower your chest to just above your hands.
- Hold at the bottom for a count and engage your triceps.
- Inhale to push back up, extending your arms fully to the starting position.
Tips
- Keep your core engaged throughout, and avoid letting your hips drop or raise out of alignment. This can potentially contribute to lower back issues.
- Concentrate on squeezing your triceps and core throughout the movement to maximize engagement and stability.
- As mentioned, for a greater challenge, you can start in the traditional push-up position with your knees lifted. Ensure you have the strength to hold the proper form before attempting this variation.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Knee Close-Grip Push-Up
The knee close-grip push-up follows a similar movement pattern to the classic push-up but the arm position increases tricep activation. This places a greater load on the upper arms and encourages tricep engagement.
The knee close-grip push-up has multiple benefits including building strength and enhancing core and postural stability. It is a straightforward and efficient exercise that can be added to any calisthenics workout at home to maximize results.
How To Do
- Begin in a kneeling plank position with your arms extended. Your hands should be palms down on the ground beneath your chest slightly narrower than shoulder-width apart.
- Your knees should be down with your feet slightly raised behind you. Your torso should form a straight line from your head to your knees.
- Inhale to engage your core.
- Slowly lower your chest down to the ground, fully flexing your elbows.
- Hold this position for a count, focusing on squeezing your triceps and chest to maximize engagement.
- Exhale to push back up to the starting position.
Tips
- Avoid tucking your neck at any point and keep your back flat. This ensures your shoulders and core remain engaged to avoid straining the neck or upper spine.
- Keep your upper arms steady throughout. Only your forearms should move to flex the elbows during the lowering phase.
- Concentrate on squeezing the triceps and keeping your elbows tucked in close to your body as you lower down. This will allow you to maintain proper form and enhance your results.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 4–6 | 1–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 12+ |
| Power Training | 3–5 | 1–5 (Explosive) |
Forearm Push-Up
The forearm push-up targets the triceps in a similar way to the close-grip knee push-up. However, it increases the challenge as you perform it from the full plank position instead of your knees. This stimulates greater core engagement required to keep your back straight and avoid letting your hips drop.
Similar to the close-grip knee push-up, you keep your hands close together beneath your chest with your elbows tucked in. You will be sure to feel your triceps burning after performing this push-up variation!
How To Do
- Begin in a plank position with your arms extended. Your hands should be palms down on the ground beneath your chest slightly narrower than shoulder-width apart.
- Your legs should be extended behind you. Your body should form a straight line from your head to your feet.
- Inhale to engage your core.
- Slowly lower your chest down to the ground, fully flexing your elbows.
- Hold this position for a count, focusing on squeezing your triceps and core to maximize engagement and maintain stability.
- Exhale to push back up to the starting position.
Tips
- Make sure your core stays engaged to support the spine and prevent your hips from dropping out of alignment.
- Focus on your breathing technique. Inhale to engage and lower down, exhale to push up, and inhale to reset before starting again.
- Keep your gaze on the floor in front of you. Don’t tuck or strain the neck as this can cause pain or injury to the upper spine.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Wall Tricep Press
The wall tricep press is a simple yet effective exercise for targeting the triceps. It only involves pushing yourself up against a wall while standing. This makes it accessible for anyone to perform without requiring extensive instruction or complicated equipment.
While it primarily targets the triceps, the wall tricep press also engages the shoulders and chest for support. This makes it a beneficial movement for improving upper-body hypertrophy.
How To Do
- Stand facing a wall slightly further than arm’s length away from you. Your feet should be together.
- Lean forward and place your hands flat on the wall in front of you.
- Inhale and engage your core.
- Slowly bend your elbows to bring your face towards the wall. Keep your back straight and strong with your core engaged.
- Hold this position for a count, feeling the tension in your triceps.
- Exhale as you push yourself away from the wall, lengthening your elbows until your arms are fully extended.
Tips
- Ensure you are close enough to the wall to support your upper body without diminishing tricep activation.
- Don’t rush through the exercise. Use slow and controlled movement to optimally engage the target muscles without using momentum.
- Individuals with elbow issues should consult a physical therapist before performing this exercise to avoid exacerbating an existing condition.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 2–5 | 8–12 |
| Hypertrophy | 3–5 | 8–12 |
| Endurance Training | 2–4 | 15–25 |
| Power Training | 2–5 | 3–6 (Explosive) |
Best Calisthenics Triceps Workout Routine
The following routine includes a selection of the exercises discussed above to help you achieve your goals. You can perform them as listed or in the order of your choice.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Tricep Dip On Bench | 3–4 sets | 8–12 reps | 60 seconds |
| Knee Diamond Push-Up | 3–4 sets | 8–12 reps | 60 seconds |
| Crab Walk | 3–4 sets | 8–12 reps | 60 seconds |
| Forearm Push-Up | 3–4 sets | 8–12 reps | 60 seconds |
| Wall Tricep Press | 3–4 sets | 8–12 reps | 60 seconds |
Anatomy Of The Triceps
The triceps brachii are a large muscle group on the back side of the upper arm, located between your shoulders and forearms. They consist of three heads — the triceps long head, triceps medial head, and triceps lateral head.
The primary function of the triceps is extending the elbow, making them essential in all upper body strength and functional activities. They also support shoulder and elbow stability in many upper-body functional activities involving lifting, carrying, and pushing.
As the triceps are smaller arm muscles compared to the biceps, they are sometimes overlooked during upper-body workouts. However, they are essential for achieving optimally toned and developed arms. Therefore, dedicating time and energy to strengthening and building this muscle group will deliver maximum results for your overall routine.
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 Calisthenics Workouts
The following benefits are some key ones you can achieve when adding these tricep calisthenics into your routine. Keep them in mind to maintain motivation and maximize your results.
Builds Tricep Muscle Strength
Muscle strength refers to the action of the muscle working against resistance. When applying resistance against a targeted muscle for a certain duration or intensity, it adapts to become stronger. These calisthenics exercises increase your tricep strength by working them against targeted resistance.
When performing these workouts, use the principle of progressive overload to achieve the maximum benefits. This refers to gradually increasing the intensity or duration as you build strength to continue achieving training gains.
Tones Muscle
Many fitness enthusiasts’ primary goal is to develop a more toned and sculpted physique to improve appearance. This requires a combination of reducing body fat and improving muscle tone.
Strength exercises like these tricep calisthenics contribute to a desirable physique by increasing baseline metabolism, helping to reduce body fat. They place targeted tension on your triceps and surrounding muscles to enhance muscle tone and definition. Together, these factors result in improved overall body composition.
To achieve the best results, focus on squeezing and engaging your triceps during each exercise. This ensures you are applying an adequate stimulus to activate the muscles.
Improves Elbow Joint Stability
These tricep calisthenics exercises promote elbow joint stability by working them through a full range of motion against tension. The joints work to stabilize the forearms against your bodyweight resistance throughout the routines. This can improve joint health when performed using the correct technique.
Improving joint health benefits performance and stability when carrying out everyday tasks involving lifting, pulling, and throwing. This makes these tricep calisthenics exercises beneficial for enhancing quality of life.
Expert Training Tips
- Begin each session with a proper warmup to increase the heart rate and loosen the muscles before the workout. Similarly, finish with a cooldown to lower the heart rate and stretch the muscles and joints to stimulate recovery.
- Develop consistency with your routine, which is necessary for muscle adaptations to occur. Try a 30-day calisthenics challenge to establish a goal for maintaining motivation.
- Use a full range of motion to engage your triceps at their full length and improve muscle hypertrophy.
- Schedule an active recovery or rest day weekly or when you need one. This ensures you do not overwork your body, which can result in injury or burnout.
- Try different combinations of the above exercises each session to challenge your muscles with varying stimuli. This will enhance muscular fatigue by targeting them in different ways.
- If you feel lower back or elbow joint pain at any point, stop exercising immediately. Before resuming the workout, seek the help of a certified fitness professional.
Conclusion
This tricep calisthenics routine will build tricep strength and enhance elbow joint stability and flexibility. They also sculpt your upper body for balanced muscle symmetry and development. Furthermore, they improve performance in daily tasks requiring lifting, carrying, and pulling.
This program is convenient and can be performed anywhere without equipment. It includes a variety of compound workouts that target your triceps and surrounding muscles. The exercises discussed above are some of the best ones to incorporate into your upper-arm routine.
Frequently Asked Questions
Calisthenics are highly effective for building your triceps. The exercises discussed above create targeted resistance to the triceps for toning and strengthening this muscle group.
When focusing on building the triceps, it is important to use the mind-muscle connection to achieve maximum results. This involves squeezing the triceps to isolate them and avoid the larger surrounding muscles from taking over.
Your triceps and biceps both highly influence upper-arm strength and elbow stability. Therefore, they should be equally strong to properly support the elbow joint and assist in daily activities involving lifting and carrying.
Push-ups are very effective at working the triceps with certain versions placing increased emphasis on this muscle. Variations like the forearm push-up and knee diamond push-up are great options for increasing tricep activation.
Resources
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About the Author
Erin Lohrenz, MPH Certified Personal Trainer, Running Coach & Nutrition Specialist
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