Triceps are one of the three muscles that make up the upper arm, along with the biceps and brachialis. Strong triceps not only help in lifting heavy objects but also in performing everyday activities like pushing, pulling, and lifting. However, strengthening your triceps does not always require expensive gym memberships or weights. Bodyweight exercises are a great option for anyone who wants to tone their triceps without any equipment. In fact, bodyweight exercises can be just as effective as traditional weightlifting if done correctly. Here are seven of the best bodyweight exercises for strong triceps:
1. Diamond Push-Ups
Diamond push-ups are an excellent triceps exercise that can be done anywhere. To perform them, place your hands close together under your chest in a diamond shape. Lower your body until your chest almost touches your hands, then push back up. Diamond push-ups target the triceps more intensely than standard push-ups, making them a great addition to any triceps workout routine.
2. Triceps Dips
Triceps dips are a classic exercise that can be done on a chair, bench, or even the floor. To do them, sit on the edge of the surface with your hands behind you and your fingers pointing forward. Lower your body until your elbows are at a 90-degree angle, then push back up. Triceps dips are a great way to isolate the triceps and build upper body strength.
3. Close-Grip Bench Press
The close-grip bench press is a compound exercise that works your triceps, chest, and shoulders. Lie on a bench and grip the barbell with your hands close together. Lower the bar to your chest, then push it back up. Close-grip bench press is an effective exercise for building triceps strength and mass, as well as overall upper body strength.
4. Triceps Extension
Triceps extensions can be done with a resistance band or dumbbell. Stand with your feet shoulder-width apart and extend your arms overhead, holding the band or weight. Lower your hands behind your head, then extend your arms back up. Triceps extensions are a great exercise to isolate the triceps and build upper arm strength.
5. Inverted Rows
Inverted rows are a challenging exercise that target your triceps, back, and biceps. Lie under a bar or table and pull yourself up towards it, keeping your elbows close to your body. Inverted rows are a great exercise to build upper body strength and increase muscle definition in the triceps, back, and biceps.
6. Plank to Push-Up
The plank to push-up is a full-body exercise that targets your triceps, chest, shoulders, and core. Start in a plank position, then lower your body down into a push-up. Push back up to the plank position. Plank to push-up is a great exercise to build core strength and upper body strength, including the triceps.
7. Pike Push-Ups
Pike push-ups are a difficult exercise that target your shoulders and triceps. Start in a downward dog yoga pose and lower your head towards the ground by bending your elbows. Push back up to the starting position. Pike push-ups are a great exercise to build upper body strength and increase muscle definition in the shoulders and triceps.
FAQs
Q: Can I do these exercises every day?
A: It’s best to give your muscles a rest day in between workouts to prevent injury and promote muscle growth. While bodyweight exercises are generally safer than weightlifting, overexerting yourself can still lead to injury.
Q: How many reps and sets should I do?
A: Aim for 3-4 sets of 8-12 reps for each exercise. This rep range is ideal for building muscle and strength without overexerting your muscles.
Q: Should I supplement these exercises with weightlifting?
A: Incorporating weightlifting into your workout routine can help you see faster results, but it’s not necessary to strengthen your triceps with bodyweight exercises alone. If you do choose to supplement with weightlifting, be sure to use proper form and gradually increase the weight to prevent injury.
Incorporating these seven bodyweight exercises into your workout routine can help you achieve strong, toned triceps without needing any equipment. Remember to always use proper form, gradually increase the intensity, and take rest days to prevent injury and promote muscle growth. With consistency and dedication, you can achieve your triceps goals and improve your overall upper body strength.
