Do you know that your triceps make up nearly two-thirds of your upper arm? Yet, most people focus on biceps curls, leaving triceps undertrained. That’s like putting a cherry on top of a cake without baking the cake itself!
Here’s the kicker: You don’t need fancy gym equipment to build impressive triceps. Your own body weight is a powerful tool—capable of sculpting lean, toned arms, increasing strength, and enhancing your overall fitness.
Whether you’re at home, on the road, or in the gym, these top 10 bodyweight tricep exercises will help you build those horseshoe-shaped muscles you’ve always wanted.
In this guide, I’ll break down how to perform each exercise, common mistakes to avoid, and why they work, so you can start seeing results without dumbbells or machines. Ready? Let’s crush some myths and unlock your tricep potential!
Table of Contents
What Can Happen After 30 Days of Bodyweight Tricep Training
| Positive Changes | What to Expect |
|---|---|
| Increased Tricep Definition | Visible toning and muscle shape, especially in the arms |
| Improved Upper Body Strength | Easier push-ups, dips, and daily lifting tasks |
| Better Joint Stability | Stronger elbows and shoulder joints from compound moves |
| Enhanced Muscle Endurance | Perform more reps without early fatigue |
| Boosted Metabolism | Muscle gain helps burn more calories even at rest |
| Improved Posture | Stronger arms and core support better upper body alignment |
| Higher Confidence | Leaner arms and strength improvements elevate self-image |
| Stronger Mind-Muscle Connection | Better control and awareness during workouts |
| Establishment of a Fitness Habit | Regular training becomes easier and more enjoyable |
| Motivation to Progress to Harder Variations | Ready for diamond push-ups, close-grip holds, or ring dips |
Dos and Don’ts for Bodyweight Tricep Exercises
| Dos | Don’ts |
|---|---|
| Warm up properly before starting | Skip warm-up or jump straight into hard sets |
| Keep elbows tucked in close to your body | Let elbows flare out (reduces tricep tension) |
| Maintain a straight body alignment | Arch your back or sag your hips |
| Perform movements in a slow, controlled form | Rush through reps without control |
| Engage your core throughout the exercises | Forget core engagement (leads to instability) |
| Progress gradually with reps and difficulty | Attempt advanced variations too soon |
| Prioritize good form over quantity | Focus on high reps with poor technique |
| Listen to your body and rest if needed | Ignore discomfort or push through pain |
| Stay consistent with training | Train sporadically without a routine |
| Stretch and cool down after the workout | Skip stretching and recovery |
1. Diamond Push-Ups
Did You Know?
Diamond push-ups aren’t just a tricep blaster—they also challenge your core and chest more than regular push-ups.
How to Do It:
- Start in a high plank.
- Place your hands under your chest, forming a diamond shape with your thumbs and index fingers.
- Lower your body while keeping your elbows tucked.
- Push back up.
✅ Tips: Keep your core tight and elbows close to maximize tricep engagement.
❌ Avoid: Letting elbows flare out or sagging hips.
2. Tricep Dips (On a Chair or Bench)
Why It Works:
Dips isolate the triceps by placing most of the load on the back of your arms.
How to Do It:
- Sit on a sturdy chair or bench.
- Place hands beside hips and extend legs forward.
- Slide your hips off the seat and lower your body until your elbows are bent at 90 degrees.
- Push up to the starting position.
✅ Tips: Keep elbows pointing backward, not out.
❌ Avoid: Dropping too low, which strains shoulders.
3. Close-Grip Push-Ups
Myth Buster:
Many think close-grip push-ups only work the chest, but they’re a hidden gem for triceps.
How to Do It:
- Start in a push-up position with hands closer than shoulder-width.
- Lower yourself slowly, elbows tucked in.
- Push back up.
✅ Tips: Focus on a controlled descent to maximize tricep activation.
❌ Avoid: Rushing the movement.
4. Pike Push-Ups
Fun Fact:
This variation primarily targets shoulders, but leaning forward shifts focus to the triceps.
How to Do It:
- Start in a downward dog position.
- Bend your elbows, lowering your head toward the floor.
- Push back up.
✅ Tips: Engage your triceps by shifting your weight forward.
❌ Avoid: Arching your back.
5. Bodyweight Skull Crushers (Floor Version)
Why It Works:
Skull crushers are typically done with weights, but this bodyweight version is equally effective.
How to Do It:
- Get into a forearm plank.
- Lower your forearms to the ground by bending elbows, then push back up.
✅ Tips: Maintain a straight line from head to heels.
❌ Avoid: Letting hips drop or using momentum.
6. Bench or Couch Dips (L-Sit Variation)
Did You Know?
L-sit dips increase tricep activation by forcing your core and shoulders to stabilize.
How to Do It:
- Sit on a bench or couch edge with legs extended.
- Lift your hips off and hold your legs straight (L-sit position).
- Dip by bending your elbows and push back up.
✅ Tips: Keep shoulders down and chest open.
❌ Avoid: Hunching forward.
7. Incline Push-Ups
Why It Works:
Changing the angle shifts the focus to your triceps while making it a bit easier than floor push-ups.
How to Do It:
- Place hands on an elevated surface (bench or step).
- Perform push-ups with elbows tucked in.
✅ Tips: Lower yourself slowly to control the movement.
❌ Avoid: Letting elbows flare out.
8. Pseudo Planche Push-Ups
Fun Fact:
This move mimics advanced planche training but with easier access, engaging triceps intensely.
How to Do It:
- Start in a high plank with hands turned slightly outward near your hips.
- Lean your shoulders forward over your hands.
- Lower your chest toward the ground and push back up.
✅ Tips: Engage core and lean forward as far as comfortable.
❌ Avoid: Dropping hips.
9. Wall Push-Ups (Close-Grip)
Why It Works:
Perfect for beginners, wall push-ups with a close grip isolate the triceps while being joint-friendly.
How to Do It:
- Stand a few feet from a wall.
- Place hands shoulder-width or closer to the wall.
- Bend your elbows, bringing your face close to the wall.
- Push back.
✅ Tips: Keep elbows close and control the descent.
❌ Avoid: Arching lower back.
10. Side-Lying Tricep Extensions
Did You Know?
This lesser-known bodyweight move isolates the triceps unilaterally (one side at a time).
How to Do It:
- Lie on your side with your bottom arm hugging your torso.
- Place your top hand flat on the ground near your chest.
- Push your upper body up using only the top arm’s triceps.
✅ Tips: Perform slowly to feel the burn.
❌ Avoid: Using momentum.
Wrap-Up: Unleash Your Tricep Power
Now you know the top 10 bodyweight tricep exercises—each one a powerful tool to build strength, tone, and definition. Remember, consistency beats intensity. Incorporate these exercises into your routine, master proper form, and your triceps will thank you with sculpted, functional strength.
Try a circuit: Combine 3–4 of these moves for 3 rounds, or sprinkle them into your workout routine.
Keep progressing: As you get stronger, increase reps, slow down movements, or combine variations for greater challenge.
Here’s a Challenge:
Try performing 5 diamond push-ups, 8 tricep dips, 10 close-grip push-ups, and 12 wall push-ups—3 rounds. Let’s see how those arms feel!
Frequently Asked Questions (FAQs)
Can I build big triceps with bodyweight exercises only?
Absolutely! While adding weights can accelerate growth, consistent bodyweight training can effectively build strength, size, and definition in your triceps. The key lies in progressive overload—by increasing reps, adding variations, or slowing down movements to challenge the muscles.
How often should I train triceps using bodyweight exercises?
For optimal results, aim for 2–3 tricep sessions per week. Allow at least one day of rest between workouts to let muscles recover and grow.
How long will it take to see results?
This depends on your starting point, consistency, and intensity. Typically, with proper form and routine, visible results can appear in 4–6 weeks, including improved tone and strength.
Can beginners do these exercises?
Yes! Many of the listed exercises (like wall push-ups, incline push-ups, and dips) are beginner-friendly. Start with fewer reps, focus on form, and progress over time.
Do bodyweight tricep exercises also work other muscles?
Definitely. Many bodyweight tricep exercises also engage chest, shoulders, and core muscles, making them efficient compound movements for overall upper-body strength.
Is there a difference between dips and diamond push-ups?
Yes. Dips primarily target the triceps and shoulders, while diamond push-ups work the triceps with a stronger emphasis on the chest and core stability.
What if I experience wrist pain during push-ups or dips?
Wrist discomfort can stem from tightness or incorrect form. Try using push-up bars, adjusting hand placement, or performing variations (like wall push-ups or floor-based skull crushers) to reduce strain. Consider stretching and strengthening your wrists over time.
