Do you want to build bigger arms or just tone your upper arm, then bodyweight triceps exercises are the way to go. Most of the people think that the only way to work triceps muscles is using weights. But I have to say calisthenics exercises are as efficient and if you want to develop muscle mass and strength than they are even better.
I’m a good example. I do calisthenics for developing strength and muscles, and I only do bodyweight training for my triceps. Many people have asked me how the hell I have been able to build such big and strong arms. And when I say just by using my own weight they do not believe.
In this list, I have collected the most beneficial bodyweight triceps exercises you can do to tone and build your muscles. At the bottom of the post, you can find calisthenics workouts as well.Recommended: Do you want to have efficient calisthenics workouts at home? Check out what are the best equipment for home.
1. Pushups for triceps mass
There is no doubt that pushup is one of the best upper body exercises that is usually done for chest development. However, it is as good for triceps.
The best variations are the diamond push up, forearm to tricep extension push up and the one arm push up. The closer or more behind your chest your arms are, the more your muscles are worked. They are excellent for home workout.Recommended: 100+ Push-Up Variations
Tutorial how to do diamond push ups.
2. Parallel dip and its variations
I believe this is the best exercise for big triceps. It boosts the strength and works chest and shoulders as well. It is a must if you do calisthenics. It is the exercise that makes me arms that are proud of. It must be in your calisthenics workout plan for mass. If you are at a higher level you can use gymnastic rings or ropes.
Tutorial how to do the dip correctly.
If you are a beginner or you have not got a dip station, you can also do bench dips. It is also a great move for girls.
Here is how to do it.
3. Bodyweight tricep extensions
I did this exercise about four days ago, and I still feel the pain in my upper arm. It is a very efficient movement for toning, although it only works if you do it correctly. You should focus on your upper arm and less on your chest and shoulders. If you are at a lower fitness level, do the extension moves at the wall first.
The video below starts with the tutorial of it.
It is an activity for abs, but it works the triceps as well since you should keep the balance of you body. It seems to be easy but it is not at all.
Here is how to do it.
5. Handstand Push Ups
I believe it is the best bodyweight exercise for shoulders, but it trains triceps muscles efficiently as well. However, it is for those who are on intermediate and advanced level.
Here is how to do it and many variations.
Calisthenics Triceps Workout Plans
Finally, here are some workout programs. I think, these are the best bodyweight workouts for triceps. As in bodybuilding triceps are usually worked with other muscles groups, and it is true for calisthenics as well. (Thanks for madbarz.com for the great workouts!)
If you work only one muscle group on a day these medium and beginner routines are for you.
Many people work arms muscles on the same day. This routine is a good example. You can find the best bicep bodyweight exercises here.
Finally, here is a combo routine for chest and triceps. It is for newbies, but if you increase the reps and have less rest, it is going to be difficult.
As you see above there is no need to go to the gym for triceps training, most of the moves above do not require any equipment at all. These moves build strength and endurance efficiently.
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