Master the Bodyweight Tricep Workout: Build Arms Anywhere

Primary Target Area

Triceps Brachii (Long, Lateral, and Medial Heads), Pectoralis Major (Sternal and Clavicular), Anterior Deltoid, Serratus Anterior

How to Perform

1. Assume a high plank position with your hands placed directly under your chest, touching your index fingers and thumbs together to form a diamond or triangle shape.
2. Lower your body under control by bending the elbows, keeping them tucked close to your sides until your chest nearly touches the back of your hands.
3. Maintain a brief pause at the bottom of the range of motion, ensuring your core is braced and your body forms a straight line from head to heels.
4. Drive through the palms to extend the arms and return to the starting position, focusing on a forceful contraction of the triceps at the top.

Recommended Sets & Reps

3-4 sets of 10-15 reps for muscle hypertrophy and endurance. For strength development, focus on 5-8 reps with a slow 3-second eccentric phase.

Primary Target Area

Triceps Brachii, Anterior Deltoid, Pectoralis Major (Sternal Head), Rhomboids

How to Perform

1. Sit on the edge of a stable bench with hands shoulder-width apart, fingers facing forward, and extend your legs in front of you with weight resting on your heels.
2. Inhale and slowly lower your hips toward the floor by bending your elbows until your upper arms are roughly parallel to the ground, keeping your back close to the bench.
3. Exhale and push through your palms to drive your torso back up to the starting position using the strength of your triceps.
4. Contract your triceps forcefully at the top of the movement, ensuring you maintain a slight micro-bend in the elbows to keep tension on the muscle rather than the joint.

Recommended Sets & Reps

3-4 sets of 10-15 reps for hypertrophy and muscular endurance. To increase intensity, place your feet on a second bench or add a weight plate to your lap.

Primary Target Area

Triceps Brachii (Long, Lateral, and Medial Heads), Pectoralis Major (Sternal Head), Anterior Deltoid, Rhomboids

How to Perform

1. Step 1: Mount the parallel bars by gripping them firmly with palms facing inward, arms fully extended, and shoulders retracted and depressed away from the ears.
2. Step 2: From the bottom position, drive through the heels of your palms to explosively extend the elbows, pushing your body back up to the starting position.
3. Step 3: At the top of the movement, squeeze the triceps intensely for one second while maintaining a slight forward lean to keep tension on the target muscles.
4. Step 4: Lower your body under control by bending the elbows until your upper arms are at least parallel to the floor, ensuring your forearms stay vertical throughout the descent.

Recommended Sets & Reps

3-4 sets of 8-12 reps for muscle growth (hypertrophy). For those focused on pure strength, add external weight via a dip belt for 4-6 reps.