You may all Know that the triceps muscle makes up 60% of your upper arm . The tricep muscles are at the back of the upper arm. Big triceps make your arms look better, even with adequate biceps muscles. There are three different parts of Tricep – Lateral Head , Medical Head , Long Head . The principal functions of the triceps are stabilising the shoulder joint and elbow extension, each of the three heads plays a different role in these processes.
So, if you want huge arms , you need to hit all heads properly for overall development of your tricep with our 7 bodyweight exercises for triceps. Targeting different areas of the triceps get your arms to their max size and strength. This muscle is located at the back of the upper arm, between the shoulder and the elbow joints. Because the triceps brachii has three heads, it often appears in the shape of a horseshoe at the back of the arm.
Increasing the strength of tricep helps you to prevent injuries and make it easier for performing daily activities , lifting heavy loads , also provide stability to shoulders and arms provide flexibility.
Now the question is that how often train triceps for maximum growth? The answer is (2 or 3) days per week , or more . This depends on the amount of volume per day. By experimenting regarding what volumes, loading, and reps help you with feeling the muscle working during the set and some soreness afterward are all great indicators of optimal and effective range for your training.
Top 7 Bodyweight Exercises For Triceps
1.) Diamond Push Ups
1.) Get on a mat. It’s a good idea to do this exercise on a mat, which will slightly cushion your hands. Doing it on a hard surface may be hard on your hands and wrists.
2.) Move into push up position. Face the mat and stretch out your arms and legs a bit to get ready.
3.) Hands position. Place your hands close together so that your index fingers and thumbs are touching .This forms your diamond, also known as a pyramid.
4.) Lower yourself to the ground. By bending your elbows until your chest nearly touching the floor.Make sure to keep your fingers in the correct diamond position.You can also add load by having a weight plate placed on your back – you should feel this load through your triceps.
5.) Push your body up. Now push your body up in same position you went down keeping your back straight and tense your abs and chest.
Rest: 60 seconds between each set
Benefits of Diamond Pushups
There are a many advantages that can be acquired by adding the diamond push-ups to an individual’s gym routine daily schedule. With proper form, diamond push-ups activate chest muscles like the pectorals major, shoulder muscles like the anterior deltoid, and leg muscles like the quadriceps. The diamond push-up activates the stabilizer muscles in your core, including the transverse abdomens. By expanding your centre strength, diamond push-ups upgrade your balance during ordinary exercises. Due to the narrow position of the hands, a greater amount of the load is put on the rear arm muscle. This makes them a top choice for people who want to strengthen their triceps or bring more definition to their tricep. Diamond pushups are best for targeting tricep muscles and increasing tension on tricep to get into better shape. This tricep exercises is a good option for those with minimal equipment and want to add size to their triceps with bodyweight tricep exercises .
You should not perform this tricep exercises if you have shoulder, wrist or elbow injury . Consult your physician before beginning this exercise. If you don’t want these type of injuries you can place your hands on dumbbells and it also increase grip power which helps you to lift your body in easy way. Always select a weight that allows you to have full control of your body throughout the movement. Before starting exercise proper warmup sets should be done. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.
1.) Sit on bench or low table. Your legs should be bent straight out in front of you in lying position.
2.) Hands Position. Put your hands on bench little bit closer pointed forward at end tip of surface grip , keep elbows tight to your side.
3.) Lower yourself to the ground. Slowly bent your body down bending elbows until they are bent over 90 degree , you should keep your back straight.
4.) Push your body up. Hold for 2 sec down until your feel soreness in triceps then push your elbows back to top , locking out your elbows at top, repeat. Do not go too deep , this can cause shoulder injury .
5.) Weight. You can make this exercise more hard by putting weight on your thighs (use Plate) , this helps you to increase tricep size fast.
Rest: 60 seconds between each set
Benefits of Bench Dips
The number one benefit of this tricep exercises is that you don’t need any particular machine to perform it , you can use any table , chair , etc . The bench dips primarily activates the triceps brachii. It is defined as compound exercise because this exercise has the capacity to activate multiple muscle groups at once. This is the best upper body workout that helps to increase strength and building muscles, it also increase your flexibility ,especially in the shoulders and wrists. You can make bodyweight tricep workouts more challenging by adding weights to your upper quads with weight plate resting on the lap. That’s why this exercise also known as weighted bench dips. Either way, you will be able to hit your tricep more effectively . So, Bench Dips are great addition to the workout plan.
Proper hitting the tricep muscle depends on your elbow joints, and allowing them to move outside make the movement easier, but it will not hit the muscle you are targetting. So, keep your elbows close to the body. Avoid half reps, it is an easy way to complete exercise without proper movement. Try to perform full range reps , it will give you the desired results. Stabilisation of body is very import in order to avoid elbows, shoulder injuries . Complete your rep in full range of motion with proper technique and form. Keep in mind to perform reps slowly , slow repetitions lead to better results as it ensure proper contraction and stretching in the muscles.
3.) Close Grip Push Ups
1.) Get on a mat. It’s a good idea to do this exercise on a mat, which will slightly cushion your hands.Doing it on a hard surface may be hard on your hands and wrists.
2.) Move into push up position. Get into an all-fours position with your knees and toes flexed and in contact with the floor. .
3.) Hands position. Grip the ground with your hands , chest up, engaging lats, and face straight. Your hands should be spaced a few inches apart , parallel to the chest.
4.) Lower yourself to the ground. By bending your elbows until your chest nearly touching the floor.Lower your body until your upper arms are even with your back. Your elbows should be close to your body. Pause at the bottom of the movement.You can also add load by having a weight plate placed on your back – you should feel this load through your triceps.
5.) Push your body up. Now push your body up in same position you went down keeping your back straight and tense your abs and chest. By maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows.
6.) Repeat. Finish the movement by squeezing your chest and triceps. Repeat for the desired number of reps.
Rest: 60 seconds between each set
Benefits of Close-Grip-Push-ups
Close grip pushups build upper-body strength . These push-ups target anterior deltoids muscle groups in shoulders , chest muscles (pectoralis major) , and specially the tricep brachii. It helps to increase core stability , with proper form close-grip push-ups activates abdominal muscles and lower back muscles . By activating these muscles , close grip push-ups can improve your posture. This tricep exercises is versatile which requires no equipment and can be easier or more challenging by putting weight (plates) on your back. So chose-grip push-ups are great addition to the workout plan.
If you have any shoulder , elbow and wrist injury consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure safety of an individual , in order to attain optimal results you may need to modify each exercise according to individual needs. Always choose weight that allows you to have full control of your body throughout the movement. While performing an exercise your mind should have connection with the muscles you are targeting , and stop immediately if you note pain or discomfort. To see better progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program.
4.) Pike Push Ups
1.) Start with Plank Position. Stretch your legs backward and hands should placed parallel to shoulders, starting on all fours in a plank position and shoulders stacked on the top of your wrists. Squeeze your core and glutes to ensure your body is in a straight line.
2.) Walk your Hands towards your Feet. Engage your core and slowly walk your hands towards your feet, your hips lift up automatically and your body shuold form v-shape between your legs and your torso. Keep your leg and arms should be straight as possible. Your head will be in between your arms.
3.) Gradually lower your body. Now lower down slowly and lean forward by bending the elbows. Your forehead should touch with ground gently between your hands . Hold the position for 2 second .
4.) Gradually push back your body. Keeping your legs and core engaged gently push your body up into the starting position. Keep in mind to exhale out of your mouth while pushing up. You will push overhead and shrug the shoulders up to complete the rep. This will ensure a full range of motion , repeat whole exercise in same position which helps you to build strength , flexibility , and size in triceps.
Rest: 60 seconds between each set
Benefits of Pike Pushup
Pike Pushups are great chest and tricep workout which helps you to build upper body strength. It loads more weight on tricep and shoulders which results in achieving bigger muscle size when pushing back up as the body will be in inverted V shape position. By strengthening the muscles around the shoulders including the rotator cuff and scapular stabilising muscles, the shoulder’s surrounding joint become more firm. This exercise is core killer. When you get into pike position your legs stay straight and hips bend, your core will be engaged to prevent your body toppling forward , which increase your balance and stability. It also develops your shoulder strength for hand balancing.
Like most of bodyweight exercise , proper exercise technique is essential to ensure safety of an individual , in order to attain optimal results you may need to modify each exercise according to individual needs. Don’t forget to take rest between each set because if you stay in inverted position too long , the blood rushes to the head which can cause unwanted effects. Be sure to stretch before performing exercise in order to induce warm-upland recovery, prevent injuries and increase flexibility. If you feel hard to perform this exercise , then work on postures that will build your strength or engage in plank position which helps you to build core strength and develop stability and mobility.
5.) Handstand Push Ups
1.) Hands Placement. Stand facing the wall, Bend down and place your hands 6-12 inches away from the wall . Fingers spread and pressing into the ground , slightly wider than shoulder width apart.
2.) Get into Handstand Position. Kick hard enough with your heels touching the wall so that you get into handstand pushups position , but not so hard that your heels bounce off the wall.
3.) Stabilising You body. Once you kicked up tightening your abs , squeezing your glutes. Try to establish a strong, rigid midline position. Your body should create a straight line.
4.) Gradually lower your body. Maintaining the position , lower yourself until the top your head touches the floor. Use control , so you don’t slam your head into the ground , otherwise you will suffer injury.
5.) Gradually push your body up. Once your head touches the floor , press your body up by extending your arms and with same tightness you had lowering yourself.
6.) Stretch at Top. Extend your arms fully at the top and wait 2-3 sec for another rep. Don’t rush into the next rep.
Rest: 60 seconds between each set
Benefits of Handstand Pushups
This tricep exercises gives us freedom to to train anywhere, as you only need wall to perform it. Mean’s you can perform this exercise while travelling or at home (anywhere) if you are not able to go gym. The primary benefit of this exercise is it helps to increase upper body strength. If your upper body strength is good then it helps you to perform daily life activities easily. This exercise strengthens your shoulders, chest and back muscles. By strengthening the muscles around the shoulders including the rotator cuff and scapular stabilising muscles, the shoulder’s surrounding joint become more firm. The greatest benefit of this Handstand push-ups is that they teach you to truly control your body.
Handstand Pushups are not likely easy as we think. This tricep workouts is hard to perform because the wrist handle whole body weight , which lead to serious wrist injury and the whole body blood rushes into head with which you could become unconscious , falling onto your neck could leave you seriously injured . Proper exercise technique is essential to ensure safety of an individual. Be sure to stretch before performing exercise in order to induce warm-upland recovery, prevent injuries and increase flexibility. Stabilisation of body is very import in these types of bodyweight exercises.
6.) Plank To Pushups
1.) Hands and toes placement. Grip the ground with your hands , chest up, engaging lats, and face straight. Your hands should be spaced a few inches apart , parallel to the shoulders. Your legs should be flexed backward – Get into pushup position.
2.) Get into plank to push position. Now get into plank position by placing your forearms in contact with ground . Rotate your shoulders outward to engage your lats.. Pull your forearms towards your midsection to create more tension.
3.) Lift your knees. Straighten your legs to lift knees off the ground by squeezing your glutes and quads. It will be your starting position.
4.) Gradually push your body up. Maintaining your body tension and keeping your core engaged, slowly straighten you’re one arm at one time to get into pushup position.
5.) Gradually push your body down. Now bend your arms one at a time and place the forearm back to the floor as the starting position. Repeat the reps in same movement to hit the tricep muscles.
Rest: 60 seconds between each set
Benefits of plank to pushup
This is a great bodyweight tricep exercises to build upper body strength . It is a great exercise in building shoulders, chest and triceps strength. Push up plank exercise targets various muscles in the body. It works your triceps, biceps, anterior deltoids, hamstrings, abdominal muscles, glutes, and back and good for core strength. It is good for working the anterior core. This is a great tricep workouts to rid out of asymmetries and imbalances between the right and left sides of the body. As a result, it helps reduce the risk of injuries in daily life activities. It may be challenging for you but you van modify it and make it easier by placing your elbows on an elevated surface. It is a convenient exercise to perform anywhere as it requires no equipment.
You will feel this tricep exercises hard to perform as a beginner. Proper exercise technique is essential to ensure safety of an individual , in order to attain optimal results you may need to modify each exercise according to individual needs. Avoid hitting your elbows hardly to the floor in order to avoid elbow and shoulder injury. Proper stabilisation of body during exercise is very important to hit the target muscles. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. Before starting exercise proper warmup sets should be done.
1.) Sit on bench or low table. Your one leg should be air means lift up from floor and another leg should bent straight (90 degree) in front of you.
2.) Hands Position. Put your one hand opposite to leg that is in air hands. Hand should be placed on bench little bit closer pointed forward at end tip of surface grip , keep elbows tight to your side.
3.) Lower yourself to the ground. Slowly bent your body down bending elbow until it over 90 degree , you should keep your back straight. Grip the ground hard with your foot hard to stable your body.
4.) Push your body up. Hold for 2 sec down until your feel soreness in tricep then push your elbow back to top , locking out your elbow at top, repeat. Do not go too deep , this can cause shoulder injury . Perform same movement to another side.
5.) Weight. You can make this exercise more hard by putting weight on your thighs (use Dumbell) , this helps you to increase tricep size fast.
Rest: 60 seconds between each set
Benefits of one arm dips
One arm dips exercise is challenging and very effective movement that targets all your tricep muscles. This tricep exercise builds great upper body strength, it also increase your flexibility ,especially in the shoulders and wrists.. This exercise gives us freedom to train anywhere, as you need no-equipment to perform it, you can use any table , chair , etc. This tricep workout can help to strengthen the shoulder and increase stability in the joint. You can make this exercise more challenging by adding weights to your upper quads with dumbbells resting on the lap. That’s why this exercise also known as weighted bench dips. Either way, you will be able to hit your tricep more effectively . So, Bench Dips are great addition to the workout plan.
One arm dips exercise is hard to perform because in this tricep exercise we use only one arm , so the whole body weight is handled by one arm. More chances to shoulder, elbow, wrist injuries. Avoid descending too far down to where the upper arms are below parallel to the floor as this can place a lot of stress on the shoulders. It’s also just as important to keep your body as close to the bench as possible. Keep your shoulder blades pulled down and back. Do not allow them to roll forward as this will create more stress on the ball and socket joint. Lean slightly back into the movement for a safer shoulder position. Overall this is a great tricep exercises if done with proper technique.
What bodyweight exercise works the triceps?
Here are some bodyweight tricep exercises :
. Diamond Push Ups
. Close Grip Push Ups
. Pike Push Ups
. Handstand Push Ups
. Plank To Pushups
What are tricep dips ?
Tricep dips are a form of exercise that focuses on the triceps brachii muscles behind the upper arm. They’re typically done with either parallel bars or a bench.
Can you get bigger triceps without weights?
Yes , bodyweight exercise is the best exercise. It will give you better pump in less reps as compare to weights because in bodyweight exercise we have to perform every rep by stabilising your body.
What is the fastest way to build triceps?
Diet is very important for building muscles. Building tricep totally depends on your dedication to your workout and diet. If you are performing hard-core cardio exercises and taking proper diet, then you will be able to get results within 2-3 months.
Is it okay to train triceps everyday?
Yes, you can train your triceps everyday. But, the recommendation is to do tricep workouts at least three times because your muscles needs to be recover for next hit.
Do triceps respond better to low or high reps?
Slow reps helps your muscle to remain under tension for long time, much more than fast reps. Slow reps helps to increase muscle mass, while high reps with low weight increases muscle endurance.
What should I eat to grow triceps ?
Here is the muscle Gain and Fat loss diet :
. Before Gym : 2 Bananas
. After Workout : Whey Protein 1 Scoop, 5 Egg whites , 1 Full egg, Apple ( 200gm ), Oats ( 200gm ).
. Snack- 1 : Cup Yogurt ( 200gm ), 20 Almonds
. Lunch : Green Vegetables, 200 gm chicken OR Egg whites, 200gm brown rice, 1,2 (Glass Water)
. Dinner : 200gm Soya chunks, Broccoli, Palak 200gm, 20 Almonds, Water 1 Cup
Do pushups help triceps?
Pushups are very beneficial for upper body strength especially chest, triceps, shoulders, biceps and back muscles. Pushups is an great exercise which makes your arms more stronger.
Should I lift heavy for biceps?
The answer is NO, because your triceps will not grow until you are not performing the trciep exercise with proper form, with full range of motion slow and steady. Lift weight according to your capacity and avoid swinging and jerking throughout tricep workout. As your body adapt new movements and become stronger, you won’t feel soreness afterwards.
Is 5 reps enough for triceps?
Your triceps should be trained with at least 8 sets per week with rep range 5-20 for best strength and proper muscle development.
Are triceps hard to grow ?
In order to grow bigger triceps, people usually perform more reps with light weight , more weight with less reps and some people over train them. But they don’t get the desire results, because only training your triceps is not important, your diet and proper technique should be added to get bigger tricep size. It takes time body to develop new muscle tissue in early stages of training. After an average of 5-6 months you will experience gain in muscles. To increase tricep size, just follow the exercises explain in this blog.