Bodyweight triceps training

Strong triceps will complement your arms and well developed triceps can represent almost 65% of the arms mass. Contrary to the belief that the biceps are the king, the triceps contribute a lot to the outlook and functionality of the arms. All pressing movements from dips to handstand push-ups rely strongly on the triceps to get the arm straight at the lockout position.

There are good bodyweight exercises that help you to get most out of your triceps and that way most out of your pressing movements. You can use ordinary household items or gymnastic rings to perform the following exercises.

Homemade suspension trainers don't last forever. These are good for triceps extension since they rotate in the straps. Had to replace the inner pipe.

Tricep push-ups - Compound exercises for triceps 

Tricep push-up is a compound exercise that also works the chest and the front delts. Closest equivalent barbell exercise would be the close grip bench press which is also a great tricep builder. But doing close grip bench press is not an option for most of us since we don’t have a bench and a rack with safety bars at home.

1. Close grip incline or kneeling push-up

https://www.youtube.com/watch?v=It4JeHJO8Bc

https://www.youtube.com/watch?v=5MZEFxilPUk

Close grip push-up is just like the standard push-up but instead of having your arms at a 45 degree angle in relation to your body you place your arms close to your body with elbows pointing downwards.

Work up to at least 12reps before moving to the next exercise

2. Close grip push-up

https://www.youtube.com/watch?v=IcWPQo1i0k4

Same as the incline close grip push-up but performed on the floor.

Work up to at least 12reps before moving to the next exercise

3. Diamond push-up

https://www.youtube.com/watch?v=J0DnG1_S92I

By bringing your palms around chest height and beneath your body you challenge the triceps more and get less support from the chest compared to the close grip push-up.

Work up to at least 12reps before moving to the next exercise

4. Tricep extension push-up

https://www.youtube.com/watch?v=faSq4ZzBndU

The hand position in the tricep extension push-up is slightly different compared to the previous push-ups. Now we are doing a narrow grip push-up with palms placed at the eye level instead of upper chest. This puts a lot more emphasis on the triceps.

Work up to at least 12reps before moving to the next exercise

5. Decline diamond push-up

https://www.youtube.com/watch?v=81vQwElw3SI

Lift your legs up on a bench and do a diamond push-up. 

5.1 Weighted tricep extension push-up

https://www.youtube.com/watch?v=fBLQbcppzzM

Use a backpack or weight vest to load this exercise. This is a good option if you find the decline diamond push-up too difficult.

Tricep extensions - Isolation exercises for the triceps 

Tricep extension will help you to isolate the triceps. Closest equal barbell exercise would be the overhead tricep extension which also works the tricep in the stretched position. When performing the tricep extensions you should keep your shoulder joint as still as possible and all the movement should come from the elbow joint. This way you engage your triceps more. Obviously the shoulder joint has to move a bit in order to do these exercises but try to keep the form strict.

1. Wall tricep extension

https://www.youtube.com/watch?v=KQUjYIgpoFw

Start with the wall tricep extension to get the feel for this movement. Range of motion is limited so don't be afraid to touch the wall with your forehead. Start from chest height and move lower as you get stronger. Make sure your feet are not sliding on the floor. 

When you can do wall tricep extension for 12reps at waist height move on to the next exercise which will give you a better range of motion.

2. Table height tricep extension

https://www.youtube.com/watch?v=7aor_Dr3wUc

Use a table or rings set up at table height for this one. Make sure that the table is sturdy enough so you can lean to it with your body. Get a good stretch at the bottom portion of the movement.

Work up to at least 12reps before moving to the next exercise

3. Chair height tricep extension

https://www.youtube.com/watch?v=_SfkLhvmSy8

https://www.youtube.com/watch?v=34wTrE0w-ow

Use a chair or rings set up a chair seat height. Place the chair against a wall so it does not slide. Now do the same exercise as above.

Work up to at least 12reps before moving to the next exercise

4. Feet elevated tricep extension

https://www.youtube.com/watch?v=gOvZyN_jTBs

You can make this exercise more challenging by elevating your legs. Make sure that the chair or the foot support does not slide on the floor. That's why I prefer the weighted tricep extension over this one since it's more stable and safe. 

4.1 Weighted tricep extension

https://www.youtube.com/watch?v=Hc3Ql4ktt7I

Use a backpack or weight vest to load this exercise. Set the rings at chair seat height.

Workouts

Triceps get a lot of indirect work from all the pressing movements. But in order to make them grow bigger and stronger you need to do some direct work. 6sets is usually enough to make progress if your routine consists of at least 12 total weekly sets of chest push-ups/dips (8sets) and overhead pressing (4sets). In case you do more isolation work for the chest and shoulders you can increase direct triceps work up to 9sets a week.

If you train twice a week

Workout A Isolation 10-12 reps

3x Table height tricep extension

Workout B Compound 6-8reps

3x Tricep extension push-up

If your routine has a push day

3x Weighted tricep extension push-up 6-8reps

3x Table height tricep extension 10-12reps

If you just want to train your arms or triceps on a separate training session

3x Weighted tricep extension push-up 6-8reps

3x Diamond push-ups 8-12reps

3x Table height tricep extension 10-15reps

Check out my workout planner here:

https://docs.google.com/spreadsheets/d/1tdm2q44E_76uyHKVzAvN4P3-I0ZanqRp4GoB8eUh5Aw/edit#gid=0

This should get your pushing movements moving faster!

Interested in Bodyweight Strength Training?

This one is for those who are interested in practical information in one small package.

Get Guide to Bodyweight Strength Training at Amazon.com

I did my best to gather all the information between these covers so that you can make the best progress possible. It is a textbook with some math. But you can skip the math part and read the best parts. I don't mind!