24 body weight exercises to train your triceps

Training your triceps is a critical part of building and defining your arms. Whether you are a seasoned workout veteran or starting your first training plan, the workouts below will help you meet your fitness goals.

triceps stretch

To perform the triceps stretch, start by standing tall with your feet hip-width apart. 1. Lift your right arm straight up overhead, palm facing inwards towards your body. 2. Bend your right elbow so that your right hand is reaching towards the middle of your back, palm facing your back. Your right elbow should be pointing towards the ceiling. 3. Take your left hand and gently hold just above your right elbow, applying slight pressure to deepen the stretch. 4. Hold this position for about 20-30 seconds, feeling a stretch in your right tricep. 5. Release and switch to the other side, repeating the same steps with your left arm. Remember to keep your spine straight and your shoulders relaxed throughout the exercise. Avoid pulling too hard on your elbow, as this can cause strain. This exercise can be repeated 2-3 times on each side.

triceps press

To perform the triceps press exercise, start by sitting on the floor with your legs extended in front of you and your hands resting on the floor behind you, fingers pointing towards your feet. Push through your hands to lift your hips off the ground, keeping your chest up and your back straight. This is your starting position. Bend your elbows to lower your body towards the floor until your arms form a 90-degree angle. Make sure to keep your elbows close to your body and your shoulders down as you lower. Push your body back up to the starting position by straightening your arms, focusing on using your triceps to lift your body. Repeat this movement for your desired number of repetitions. Remember to keep your core engaged throughout the exercise to help maintain proper form and protect your lower back. This exercise can be modified to make it easier by bending your knees and keeping your feet on the floor. To make it more challenging, you can lift one leg off the floor as you perform the exercise.

triceps dips floor

1. Start by sitting on the floor with your knees bent and feet flat on the ground. Place your hands behind you, fingers pointing towards your feet. Your arms should be shoulder-width apart. 2. Push your body up by fully extending your arms while keeping your feet and hands in their initial position. This is your starting position. 3. Lower your body towards the floor by bending your elbows until they form a 90-degree angle. Keep your back close to your hands and ensure your shoulders are down, not hunched up near your ears. 4. Push your body back up to the starting position by extending your elbows and using your triceps to lift your body. 5. Repeat this movement for your desired number of repetitions. Remember to keep your core engaged and your body straight throughout the exercise to maximize its effectiveness. 6. For an added challenge, you can straighten your legs out in front of you instead of keeping them bent. This will make the exercise more difficult and engage your triceps more intensely. Remember to breathe in as you lower your body and breathe out as you push yourself back up. This exercise can be done in sets of 10-15 repetitions, depending on your fitness level.

triceps dip (between benches)

1. Position two benches parallel to each other, about shoulder-width apart. Ensure they are sturdy and can support your body weight. 2. Stand between the benches. Place your hands on the edge of one bench, fingers pointing towards your body. Extend your legs and place your heels on the edge of the other bench. 3. Keep your body close to the bench and maintain a straight back. This is your starting position. 4. Slowly lower your body by bending your elbows until they form a 90-degree angle. Keep your elbows close to your body throughout the movement to ensure your triceps are doing the work. 5. Pause for a moment at the bottom of the movement, then push your body back up to the starting position by extending your elbows and using your triceps to lift your body. 6. Repeat this movement for the desired number of repetitions. Remember to keep your movements slow and controlled, focusing on the muscle contraction and not on the weights. 7. Ensure you maintain proper form throughout the exercise. Avoid locking your elbows at the top of the movement and keep your shoulders down and back. 8. Breathe in as you lower your body and breathe out as you push your body back up. Remember, the key to this exercise is control, not speed. It's better to do fewer repetitions with good form than more with poor form.

triceps dip (bench leg)

1. Start by positioning yourself in front of a bench or a sturdy, elevated platform. Your back should be facing the bench. 2. Place your hands shoulder-width apart on the bench, fingers pointing towards your feet. Extend your legs out in front of you. Your weight should be supported by your hands and the heels of your feet. 3. Slowly lower your body by bending your elbows until they form a 90-degree angle. Keep your back close to the bench and ensure your shoulders are down, not hunched up near your ears. 4. Push your body back up using your triceps to bring your body back to the starting position. This is one rep. 5. Repeat this movement for your desired number of repetitions. Ensure to keep your core engaged throughout the exercise to maintain balance and stability. 6. Remember to breathe in as you lower your body and breathe out as you push yourself back up. 7. For beginners, you can modify this exercise by bending your knees at a 90-degree angle. As you get stronger, you can increase the difficulty by straightening your legs or elevating your feet. Remember, the key to this exercise is to focus on your triceps doing the work. Avoid using your shoulders or lower back to lift your body.

triceps dip

1. Start by positioning yourself in front of a secure bench or step. Your back should be to the bench. 2. Place your hands shoulder-width apart on the bench or step. Extend your legs out in front of you. Your heels should be touching the ground, and your body should be close to the bench. 3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. 4. Slowly bend your elbows to lower your body towards the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench. 5. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep. 6. Keep your shoulders down as you lower and raise your body. You can adjust your feet position to increase or decrease resistance. 7. Aim for 3 sets of 10-15 reps, or as many as you can do with good form. Remember to always keep your body close to the bench and your back straight. This will ensure you're using your triceps to lift and lower your body, not your shoulders or lower back.

three bench dip

1. Start by positioning yourself in front of a bench or a sturdy chair. Your back should be facing the bench. 2. Place your hands on the edge of the bench, shoulder-width apart. Your fingers should be pointing towards your feet. 3. Extend your legs out in front of you. Your heels should be touching the ground, and your legs should be straight. 4. Slowly lower your body towards the floor by bending your elbows. Keep your back close to the bench and ensure your elbows are directly under your shoulders when you lower your body. 5. Lower yourself until your elbows form a 90-degree angle. Make sure to keep your body close to the bench. 6. Push your body back up using your triceps to bring your body back to the starting position. This completes one rep. 7. Repeat this movement for your desired number of repetitions. Remember to keep your movements slow and controlled, focusing on the muscle contraction and not on the weights.

stalder press

To perform the Stalder Press, follow these steps: 1. Start by sitting on the floor with your legs extended in front of you, slightly wider than hip-width apart. Place your hands on the floor between your legs, fingers pointing towards your feet. 2. Lean forward and press your palms into the floor, lifting your hips off the ground. This is your starting position. 3. Engage your triceps and core as you begin to lift your legs off the floor. Keep your legs straight and try to lift them as high as possible. 4. Once your legs are as high as you can get them, start to lean your torso back, keeping your legs lifted. Your body should form a straight line from your hands to your feet. 5. Hold this position for a moment, then slowly lower your legs and torso back to the starting position. 6. Repeat this exercise for the desired number of repetitions. Remember to keep your core engaged throughout the entire exercise and to use your triceps to lift your body. Avoid using momentum to lift your legs and instead focus on using your muscles to perform the movement. This exercise can be challenging, so start with a few repetitions and gradually increase as your strength improves.

side push-up

To perform the side push-up, start by lying on your right side. Stack your legs one on top of the other and place your right arm comfortably on your side. Your right hand should be resting on your left shoulder. Place your left hand on the floor in front of you, fingers pointing towards your feet. This is your starting position. Engage your core and push through your left hand, lifting your upper body off the floor. Extend your left arm fully, but be careful not to lock your elbow. Lower your body back down to the starting position in a controlled manner. This completes one rep. Perform your desired number of reps on this side, then switch to your left side and repeat the exercise with your right hand on the floor. Remember to keep your body straight and your core engaged throughout the exercise. This exercise primarily targets your triceps, but also works your shoulders and core. No equipment is needed for this exercise, as it uses your own body weight for resistance.

ring dips

To perform ring dips, you'll need a set of gymnastic rings suspended at a height where your feet won't touch the ground when you're at the bottom of the dip. 1. Start by grabbing the rings and jumping up so that your arms are straight and your body is suspended. This is your starting position. 2. Lower your body by bending your elbows until your shoulders are below your elbows at the bottom. Keep your elbows close to your body throughout the movement. 3. Push your body back up to the starting position by straightening your arms. 4. Repeat the movement for the desired number of repetitions. Remember to keep your core engaged and your body straight throughout the exercise. Avoid using your legs or body momentum to push yourself up; the force should come from your triceps. If you're new to this exercise, you may want to have a spotter nearby to help you maintain balance. Ring dips are a challenging exercise that target your triceps, but they also work your shoulders, chest, and core. As with any exercise, start with a weight and number of repetitions that are challenging but manageable, and gradually increase as your strength improves.

reverse dip

To perform the reverse dip exercise, follow these steps: 1. Start by sitting on the edge of a sturdy bench or chair. Place your hands next to your hips, fingers pointing forward. Your feet should be flat on the floor, knees bent at a 90-degree angle. 2. Slide your buttocks off the bench, while keeping your hands firmly on the edge. This is your starting position. 3. Lower your body by bending your elbows until they're at about a 90-degree angle. Ensure your back is close to the bench. 4. Push your body back up using your triceps to bring your body back to the starting position. 5. Repeat this movement for your desired number of repetitions. Remember to keep your shoulders down and your core engaged throughout the exercise. Also, ensure your elbows are pointing back during the dip and not flaring out to the sides. This exercise can be made more challenging by straightening your legs out in front of you.

push-up on lower arms

Begin by getting into a standard push-up position. Your body should form a straight line from your shoulders to your ankles. Instead of placing your hands flat on the ground, lower yourself onto your forearms. Your elbows should be directly beneath your shoulders and your forearms should be facing forward. This is your starting position. Lower your body until your chest nearly touches the floor. Keep your body rigid and avoid any sagging or arching in your lower back. Push your body away from the floor and extend your elbows, returning to the starting position. Keep your forearms flat on the ground throughout the entire movement. Ensure your body remains straight and rigid throughout the entire movement. Repeat this movement for your desired number of repetitions. Remember to breathe in as you lower your body and breathe out as you push yourself back up. This exercise primarily targets your triceps, but also works your chest and core. No equipment is necessary as you are using your own body weight for resistance.

overhead triceps stretch

To perform the overhead triceps stretch, start by standing tall with your feet hip-width apart. 1. Lift your right arm straight up overhead, keeping your spine straight and your shoulders relaxed. 2. Bend your right elbow so that your right hand is reaching towards the middle of your back, palm facing your back. Your right elbow should be pointing towards the ceiling. 3. Take your left hand and gently hold just above your right elbow, applying slight pressure to deepen the stretch. 4. Hold this position for about 20-30 seconds, feeling a stretch in your right tricep and shoulder. 5. Release your arms and shake them out a bit before repeating the stretch on your left side. Remember to keep your spine straight and your shoulders relaxed throughout the exercise. Avoid pulling too hard on your elbow, as this can cause strain. This exercise can be repeated 2-3 times on each side.

one arm dip

To perform the one arm dip exercise, start by sitting on the ground with your legs extended in front of you. Place your palms on the ground behind you, fingers pointing towards your feet. Now, remove one hand from the ground and place it on your opposite shoulder. This is your starting position. Press down into the ground with your remaining hand, lifting your hips off the ground. As you do this, keep your abs engaged and your back straight. Lower your body back down until your butt is just above the ground, but not touching. This completes one rep. Remember to keep your elbow close to your body throughout the movement. Do not let it flare out to the side. Perform the desired number of reps, then switch arms and repeat the exercise. This exercise primarily targets your triceps, but also works your shoulders and core. No equipment is needed other than your own body weight.

incline close-grip push-up

To perform the incline close-grip push-up, start by finding an elevated surface such as a bench, step, or even a wall. The higher the surface, the easier the exercise will be. Stand facing the bench. Place your hands on the edge of the bench, slightly narrower than shoulder-width apart. This is your starting position. Step back to a plank position, keeping your body in a straight line from your head to your heels. Your feet should be hip-width apart. Lower your body towards the bench by bending your elbows, keeping them close to your body. Make sure to keep your body straight and your core engaged. Push your body away from the bench, extending your arms back to the starting position. This completes one rep. Remember to breathe in as you lower your body and breathe out as you push back up. Aim for 3 sets of 10-15 reps, or as many as you can do with good form. This exercise primarily targets your triceps, but also works your chest and core. Make sure to keep your elbows close to your body throughout the movement to ensure your triceps are doing the work.

impossible dips

To perform the Impossible Dips exercise, follow these steps: 1. Stand between two parallel bars that are about shoulder-width apart. 2. Grab the bars with your palms facing inward and your arms fully extended. This is your starting position. 3. Lower your body by bending your elbows while leaning your torso slightly forward. Continue down until your shoulders are below your elbows at the bottom of the movement. 4. Push your body back up using your triceps to bring your body back to the starting position. 5. Repeat this movement for the desired number of repetitions. Remember to keep your elbows close to your body throughout the movement. Also, ensure to maintain control and not drop down too fast, as this could lead to injury. This exercise is quite advanced and requires a good amount of upper body strength, so it's recommended to start with regular dips or assisted dips before attempting the impossible dips.

handstand push-up

To perform a handstand push-up, start by finding a clear space near a wall. Stand facing the wall, about a foot away. Place your hands on the floor shoulder-width apart and kick your legs up so that you are in a handstand position against the wall. Your body should be straight and your feet should be touching the wall. Once you're in the handstand position, slowly lower your body by bending your elbows until your head nearly touches the floor. Make sure to keep your elbows tucked in close to your body throughout the movement to engage your triceps. After your head nearly touches the floor, push your body back up to the starting position by extending your elbows and using your triceps to lift your body. Remember to keep your body as straight as possible throughout the exercise. This will help to engage your core and maintain balance. Repeat the exercise for the desired number of repetitions. If you're a beginner, you may want to start with a few reps and gradually increase as you get stronger. Please note that this is an advanced exercise and should be attempted with caution. If you're new to handstand push-ups, you may want to start with a modified version or have a spotter nearby to assist you. Always prioritize form and safety over the number of repetitions.

handstand

To perform a handstand, start by finding a clear, open space near a wall for safety. Stand about a foot away from the wall, facing it. Next, place your hands on the ground shoulder-width apart, fingers spread wide for balance. Your hands should be about a foot away from the wall. Kick up one foot, followed by the other, using the wall for support. Your body should be in a straight line, with your head between your arms and looking slightly forward. Engage your core and squeeze your glutes to maintain balance. Keep your arms straight and push through your shoulders, engaging your triceps. Hold this position for as long as you can, aiming for at least 30 seconds. To come down, slowly lower one leg at a time, maintaining control. Remember to breathe throughout the exercise and to warm up before attempting a handstand. This exercise can be challenging, so don't be discouraged if you can't hold it for long at first. With practice, your balance and strength will improve. Please note: Handstands are an advanced exercise and should be attempted with caution. If you're new to handstands, consider having a spotter or practicing against a wall until you feel comfortable.

elbow dips

To perform elbow dips, start by sitting on the edge of a sturdy bench or chair. Place your hands on either side of your hips, fingers pointing towards your feet. Move your buttocks off the bench, supporting your weight with your hands. Your legs should be extended out in front of you, heels touching the ground. This is your starting position. Slowly lower your body towards the floor by bending your elbows until they form a 90-degree angle. Ensure your back is close to the bench during this movement. Push your body back up using your triceps to bring your body back to the starting position. This is one rep. Ensure you keep your shoulders down and your abdominal muscles engaged throughout the exercise. Perform this exercise for the desired number of repetitions. Remember to breathe in as you lower your body and breathe out as you push yourself back up. Elbow dips are a great exercise for targeting the triceps using just your body weight.

diamond push-up

To perform a diamond push-up, start by getting into a standard push-up position. Your hands should be directly under your shoulders and your body should form a straight line from your head to your heels. Next, move your hands together so your thumbs and index fingers touch, forming a diamond shape. This is the starting position. Lower your body towards the floor by bending your elbows, keeping your core tight and your back flat. Your elbows should be tucked close to your body. Push your body back up to the starting position by straightening your arms, squeezing your triceps at the top of the movement. Ensure your body remains in a straight line throughout the exercise and your hips don't sag. Repeat the movement for your desired number of repetitions. Remember, this is a more advanced push-up variation. If it's too challenging, you can modify the exercise by performing it on your knees instead of your toes. No equipment is needed for this exercise, just your body weight.

close-grip push-up (on knees)

Begin by kneeling on the floor. Place your hands on the floor in front of you, slightly narrower than shoulder-width apart. This is your starting position. Lower your body towards the floor by bending your elbows, keeping your body straight and your elbows close to your sides. Continue lowering yourself until your chest is about an inch from the floor. Push your body back up to the starting position by straightening your arms, still keeping your elbows close to your sides. This completes one repetition. Ensure that you keep your core engaged and your back straight throughout the exercise. Your body should form a straight line from your head to your knees. Remember to breathe in as you lower your body and breathe out as you push yourself back up. Repeat this exercise for the desired number of repetitions.

close-grip push-up

Start by getting into a high plank position, placing your hands directly under your shoulders. Your body should form a straight line from your head to your heels. This is your starting position. Now, adjust your hands to be closer together, about shoulder-width apart. This close grip will target your triceps more than a traditional push-up. Lower your body until your chest nearly touches the floor. Keep your elbows close to your body as you do this. Your elbows should be pointing towards your feet, not out to the sides. Pause for a moment at the bottom of the movement, then push your body back up to the starting position. Keep your core engaged and your body straight throughout the movement. Repeat this movement for your desired number of repetitions. Remember to breathe in as you lower your body and breathe out as you push back up to the starting position. Ensure to maintain proper form throughout the exercise to avoid injury and maximize the effectiveness of the exercise. If you find it too challenging, you can modify the exercise by performing it on your knees instead of your toes.

bodyweight kneeling triceps extension

To perform the bodyweight kneeling triceps extension, follow these steps: 1. Start by kneeling on the floor. Your knees should be hip-width apart. 2. Lean forward from your hips and place your hands on the floor in front of you. Your hands should be shoulder-width apart and your fingers should be pointing forward. 3. Extend your arms fully so that your body forms a straight line from your head to your knees. This is your starting position. 4. Slowly bend your elbows and lower your body towards the floor. Keep your elbows close to your body and do not let them flare out to the sides. 5. Lower your body until your elbows form a 90-degree angle. Your forearms should be parallel to the floor. 6. Push your body back up to the starting position by extending your elbows and using your triceps to lift your body. 7. Repeat this movement for the desired number of repetitions. Remember to keep your core engaged and your back straight throughout the exercise. Also, ensure that your head is in a neutral position and your gaze is fixed on the floor in front of you. This exercise should be performed in a slow and controlled manner to maximize the engagement of the triceps.

body-up

To perform the Body-Up exercise, start by sitting on the ground with your legs extended in front of you. Place your hands on the ground behind you, fingers pointing towards your feet. Press down into your hands and lift your hips off the ground, coming into a reverse plank position. This is your starting position. Bend your elbows and lower your body towards the ground, keeping your hips lifted and your body in a straight line from your head to your heels. Press back up to the starting position, fully extending your arms and squeezing your triceps at the top. Ensure your core is engaged throughout the exercise and your body remains in a straight line. Repeat this movement for the desired number of repetitions. Remember to breathe throughout the exercise, inhaling as you lower your body and exhaling as you press back up to the starting position. This exercise can be modified by bending your knees and keeping your feet on the ground if needed. Always ensure to warm up before starting the exercise and cool down afterwards.

bench dip on floor

1. Start by sitting on the floor with your knees bent and feet flat on the ground. Place your hands behind you, fingers pointing towards your feet. Your hands should be shoulder-width apart. 2. Push your body up by extending your arms and lifting your hips off the floor. This is your starting position. 3. Slowly lower your body towards the floor by bending your elbows until they form a 90-degree angle. Keep your back close to your hands and your shoulders down as you lower your body. 4. Push your body back up to the starting position by extending your elbows and using your triceps to lift your body. 5. Repeat this movement for the desired number of repetitions. Remember to keep your core engaged throughout the exercise and avoid using your legs to lift your body. The focus should be on using your triceps to push your body up and down.

bench dip (knees bent)

To perform the bench dip with knees bent, start by sitting on the edge of a sturdy bench or chair. Place your hands on the edge of the bench on either side of your hips, fingers pointing towards your feet. Move your feet a few steps away from the bench. Keep your knees bent at a 90-degree angle, feet flat on the floor. This is your starting position. Slowly lower your body by bending your elbows until they're at about a 90-degree angle. Keep your back close to the bench. Your elbows should point directly behind you, not out to the sides. Push your body back up using your palms to the starting position. This is one rep. Ensure your shoulders are down, not creeping up toward your ears. Your hips should remain level throughout the movement. Perform 3 sets of 10-15 reps, or as many as you can manage with good form. Remember to breathe in as you lower your body, and breathe out as you push up. This exercise targets your triceps, but also works your shoulders and chest. Be sure to keep your core engaged throughout the exercise for stability.
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