Bodyweight Triceps Exercises
13 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Push-Ups - Close Triceps Position
Bodyweight
Triceps lateral headTriceps medial head
Dips - Triceps Version
Bodyweight
Triceps lateral headTriceps medial head
Bench Dips
Bodyweight
Triceps lateral headTriceps medial head
Close-Grip Push-Up off of a Dumbbell
Bodyweight
Triceps lateral headTriceps medial head
Incline Push-Up Close-Grip
Bodyweight
Triceps lateral headTriceps medial head
Body Tricep Press
Bodyweight
Triceps lateral headTriceps medial head
Body-Up
Bodyweight
Triceps lateral headTriceps medial head
Overhead Triceps
Bodyweight
Triceps long head
Standing Towel Triceps Extension
Bodyweight
Triceps long head
Tricep Side Stretch
Bodyweight
Triceps long head
Triceps Stretch
Bodyweight
Triceps long head
Triceps Dip Between Benches
Bodyweight
Triceps
Bodyweight Kneeling Triceps Extension
Bodyweight
Triceps long head
Programs with these exercises
3-Day Mass Building Split
The classic mass split: chest and triceps, back and biceps, legs and shoulders. Each group once a week with plenty of volume.
Intermediate · 3 times a week · GymNo-Equipment Full Body Home WorkoutThree bodyweight sessions a week: squats, push-ups, lunges, bridges, supermans and planks.
Beginner · 3 times a week · HomeDumbbell Arm Workout: Biceps & TricepsAn arm workout with dumbbells in supersets: biceps curls, hammer curls, extensions and close-grip push-ups.
Beginner · once a week · HomePush-Up Progression PlanPush-ups three times a week: incline, standard, close-grip and feet-elevated — and more reps every week.
Beginner · 3 times a week · Home