The 7 Best Bodyweight Exercises for Strong Triceps

man training triceps

Do you want defined and toned upper arms? Then you mainly have to do biceps exercises. Or at least that is what many people think. But, if you want sculpted arms, your triceps are equally important as your biceps. The “three-headed” muscle makes up approx. two-third of your upper arm and gives the back of your arm its pleasing horseshoe shape. As the counterpart to the biceps, its main function is to extend the arm at the elbow joint.

You can effectively work the triceps without cables and dumbbells. Check out the best bodyweight exercises below for strengthening and toning your triceps at home.

How to do the workout properly:

Choose two of these exercises. Do 8-12 repetitions. Do three rounds per exercise with 90-120 seconds of rest in between.

1. Narrow Push-up


2. Triceps Bow


3. Power Triceps Extension


4. Forearm Triceps Extension


5. Bench Dip


6. Bench Dip with Elevated Legs


7. Narrow Inclined Bench Push-up


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Herwig Natmessnig As a former professional athlete (whitewater slalom), Herwig lives for fitness. Whether in competition or just for fun, he can never turn down a challenge. View all posts by Herwig Natmessnig