Bodyweight Tricep Workout for Fast and Noticeable Results

Understand your triceps and why they matter

If you want a bodyweight tricep workout that gives fast and noticeable results, it helps to know what you are training. Your triceps brachii sit on the back of your upper arm and actually make up most of its size. According to a 2025 article from Men’s Journal, the triceps account for roughly 60 to 70 percent of your upper arm muscle mass and are made up of three heads: the long, lateral, and medial heads.

These three heads work together to:

• Extend your elbow and straighten your arm
• Help stabilize your shoulder during pushing, reaching, throwing, and lifting
• Support stronger push-ups, presses, and overhead movements

When you focus on a smart bodyweight tricep routine that hits all three heads, your arms look fuller, your pressing strength improves, and everyday tasks feel easier.

Why bodyweight tricep workouts work so well

You do not need heavy weights to build stronger, more defined triceps. A well designed bodyweight tricep workout can:

• Train all three tricep heads
• Challenge your shoulders, chest, and core at the same time
• Fit into a small space at home or in the gym

A June 2025 article in Men’s Journal notes that bodyweight tricep exercises can exhaust your arms and engage your core, chest, and shoulders effectively without any external weights. Strength coach Noam Tamir, C.S.C.S., also points out that pressing movements like push-ups activate the triceps more than many isolation moves, which is why push-up variations are featured heavily in top triceps routines.

If you are consistent, a simple routine performed two to three times per week is enough to see noticeable strength and definition over time.

Key principles for fast and noticeable results

Before you jump into the exercises, it helps to structure your bodyweight tricep workout around a few clear principles.

Train all three tricep heads

You want moves that hit the long, lateral, and medial heads from slightly different angles. That is why you will see a mix of:

• Close grip push-up variations
• Dips
• Bodyweight tricep extensions

Together, they cover elbow extension in different body positions and load patterns.

Use tempo to increase tension

You can make bodyweight movements far more challenging by slowing down the lowering phase. Research suggests that a slow eccentric, for example a 3 to 4 second lower, increases time under tension and promotes muscle growth and strength even without added weight. Using a 3-1-3-0 tempo looks like this:

• 3 seconds to lower
• 1 second pause at the bottom
• 3 seconds to push up
• 0 seconds pause at the top

You can apply this to most tricep exercises in this guide.

Apply progressive overload

Your muscles adapt quickly. To keep making progress, you can:

• Add reps within the same time frame
• Add sets over the weeks
• Use harder variations (for example, elevate your feet)
• Slow down your tempo

Variations like incline, decline, kneeling, or feet elevated versions make progressive overload possible without changing equipment.

Allow enough recovery

Bodyweight training still stresses your muscles and joints. Aim for:

• 2 to 3 tricep focused sessions per week
• At least 48 hours between hard sessions for the same muscle group

This spacing supports muscle repair and helps you come back stronger.

Warm up before you train

A short warm up prepares your joints and muscles, and it can boost your performance in your bodyweight tricep workout. The 2025 Men’s Journal guide recommends a warm up that focuses on breathing, core, and lower body work before upper body training.

You can follow this 5 minute routine:

1. Light cardio, 1 to 2 minutes

• March in place, jog gently, or do jumping jacks.

1. Arm circles, 30 seconds each direction

• Small to medium circles to warm the shoulders.

1. Plank hold, 30 seconds

• Hands under shoulders, body in a straight line, core engaged.

1. Bodyweight squats, 10 to 15 reps

• Drive your knees out slightly, keep your chest up.

1. Shoulder and tricep mobility, 1 minute

• Gentle overhead reaches and cross body arm swings.

After your warm up, your shoulders and elbows should feel ready, not strained.

The core bodyweight tricep workout structure

Tamir’s recommended structure is simple and effective: select 4 to 5 bodyweight triceps exercises and perform 3 sets of 12 to 15 reps for each, with good form and control.

Here is a framework you can follow:

• Beginner

• 3 to 4 exercises

• 2 to 3 sets

• 8 to 12 reps per set

• 60 to 90 seconds rest between sets

• Intermediate / advanced

• 4 to 5 exercises

• 3 to 4 sets

• 10 to 15 reps per set

• 45 to 75 seconds rest between sets

You can pick from the exercises below to build your own routine or follow the sample workouts later in this guide.

Exercise 1: Diamond push-up

Diamond push-ups are one of the most effective bodyweight exercises for activating all three tricep heads. The American Council on Exercise has ranked them highly for triceps activation due to the narrow hand position, which shifts more of the work to your triceps while staying shoulder friendly when you use proper form.

How to do diamond push-ups

1. Start in a high plank position with your hands directly under your chest.
2. Bring your thumbs and index fingers together to form a diamond shape.
3. Keep your body in a straight line from head to heels, core tight.
4. Bend your elbows, keeping them close to your sides, and lower your chest toward your hands.
5. Pause briefly when your chest is just above your hands.
6. Press through your palms to straighten your arms and return to the starting position.

Beginner friendly variations

If a full diamond push-up is too challenging right now, try:

• Knee diamond push-ups

• Drop your knees to the floor while keeping your hips extended.

• Incline diamond push-ups

• Place your hands on a bench, table, or sturdy countertop instead of the floor to reduce the load.

As you get stronger, gradually lower the incline or move from knees to full plank.

Exercise 2: Close grip push-up

Close grip push-ups are another pressing movement that places a large demand on your triceps. They also train your chest and shoulders and require core stability.

How to do close grip push-ups

1. Start in a plank with your hands slightly narrower than shoulder width.
2. Keep your elbows close to your torso as you lower.
3. Lower your body in a straight line until your chest is just above the floor.
4. Press back up, keeping your core tight and your hips from sagging.

Tips for more tricep activation

• Think about “pushing the floor away” using the back of your upper arms.
• Avoid flaring your elbows too wide. This keeps tension on the triceps and protects your shoulders.

Exercise 3: Bench or chair tricep dips

Tricep dips are a classic bodyweight exercise that you can do at home using a sturdy chair, couch, or low table. They strongly target your triceps and also challenge your shoulders and core.

How to do tricep dips at home

1. Sit on the edge of a sturdy chair, bench, or low table, about 12 to 24 inches high.
2. Place your hands on the edge next to your hips, fingers pointing forward.
3. Walk your feet out and slide your hips off the edge so you are supporting your weight with your arms and feet.
4. Keep your torso upright, shoulders down and away from your ears.
5. Bend your elbows and lower your body straight down until your elbows reach about 90 degrees.
6. Press through your palms to straighten your arms and return to the starting position.

Form tips to protect your shoulders

• Keep your elbows close to your body, not flared wide.
• Avoid letting your shoulders roll forward.
• Only go as low as you can while keeping your shoulders comfortable.

How to adjust difficulty

• Easier: Bend your knees and keep your feet closer to your body to reduce the load.
• Harder: Straighten your legs, or elevate your feet on another low surface to shift more weight to your arms. Elevated feet dips significantly increase the load on your triceps and require strong shoulder stability and solid 90 degree elbow positioning to stay safe.

Exercise 4: Bodyweight tricep extension

Bodyweight tricep extensions target all three heads of the triceps and also involve your core and shoulders as stabilizers. You can do them against a wall, a counter, or a bench.

How to do bodyweight tricep extensions

1. Stand facing a wall or sturdy surface at about chest height.
2. Place your hands on the surface with your elbows close to your body and your arms straight.
3. Walk your feet back so your body forms a straight line from head to heels.
4. Keeping your core engaged, bend your elbows and lower your head and chest toward your hands.
5. Go as low as you can while maintaining control and elbow comfort.
6. Press through your hands to straighten your arms and return to the starting position.

Use tempo to build more muscle

Slowing down the lowering phase creates more mechanical tension on your triceps. Try a 3-1-3-0 tempo:

• 3 seconds to lower toward the wall or bench
• 1 second pause at the bottom
• 3 seconds to push back up
• 0 seconds pause at the top

This increased time under tension helps promote muscle growth, especially when you do not have external weights available.

How to make it easier or harder

• Easier:

• Move closer to the wall so your body angle is more upright.

• Harder:

• Move your feet farther back or use a lower surface so your body is closer to horizontal.

• Perform the exercise on a stable bar or rail if available.

Exercise 5: Pike push-up

Pike push-ups mainly target your shoulders, but they still demand significant work from your triceps, especially as you move closer to a vertical position. They are also a great stepping stone toward handstand push-ups if that is a long term goal.

How to do pike push-ups

1. Start in a plank position on your hands and feet.
2. Walk your feet toward your hands and lift your hips up so your body forms an inverted V shape.
3. Keep your legs relatively straight and your heels off the ground if needed.
4. Bend your elbows and lower the top of your head toward the floor in front of your hands.
5. Press through your palms to straighten your arms and return to the starting position.

Make pike push-ups more accessible

• Bend your knees slightly to reduce the hamstring stretch.
• Use a higher hand position, for example on a step or low bench, to reduce how much weight goes through your arms.

Exercise 6: Plank to push-up

Plank to push-up is a dynamic move that trains your triceps, chest, and core while also challenging shoulder stability.

How to do plank to push-up

1. Start in a forearm plank with your elbows under your shoulders and your body in a straight line.
2. Press up onto one hand, then the other, to reach a high plank position.
3. Reverse the movement by lowering back down to your forearms, one arm at a time.
4. Alternate the lead arm each rep or each set to keep things balanced.

Technique tips

• Keep your hips steady and avoid excessive rocking.
• Brace your core as if you are expecting a light punch to the stomach.
• Move with control rather than rushing through the reps.

Exercise 7: Classic parallel bar or bench dips

If your gym has parallel bars or dip stations, or if you have sturdy furniture at home, you can use full bodyweight dips to heavily load your triceps.

How to do parallel bar dips

1. Grab the bars and lift yourself so your arms are straight and your body is supported.
2. Keep your torso mostly upright to emphasize your triceps.
3. Lower yourself by bending your elbows, keeping them close to your body.
4. Go down until your elbows reach about 90 degrees, or until your shoulders allow.
5. Press back up to full elbow extension.

Form and safety notes

• Keep your shoulders down and away from your ears.
• Do not bounce at the bottom of the movement.
• If bodyweight is too much, use an assisted dip machine or keep your feet lightly on a box in front of you.

A beginner tricep routine from available sources often starts with 3 sets of 10 dips, possibly supported by machines or lighter weight exercises, to help you build baseline strength.

Build your level based workout

You can now put these exercises together into simple routines depending on your starting point. Aim to complete each workout 2 to 3 times per week, with at least 48 hours between sessions that focus heavily on your triceps.

Beginner bodyweight tricep workout

Perfect if you are new to strength training or coming back after a break.

1. Knee diamond push-ups

• 2 to 3 sets of 8 to 10 reps

1. Bench or chair tricep dips (knees bent)

• 2 to 3 sets of 8 to 10 reps

1. Wall tricep extensions

• 2 to 3 sets of 10 to 12 reps

1. Plank to push-up (from knees if needed)

• 2 sets of 6 to 8 transitions

Rest 60 to 90 seconds between sets. Focus on slow lowering and solid form instead of rushing to higher reps.

Intermediate bodyweight tricep workout

Use this when standard push-ups and dips feel manageable.

1. Diamond push-ups (full plank or incline)

• 3 sets of 10 to 12 reps

1. Close grip push-ups

• 3 sets of 10 to 12 reps

1. Bench or chair tricep dips (legs straight)

• 3 sets of 10 to 12 reps

1. Bodyweight tricep extensions (bench or lower surface)

• 3 sets of 10 to 12 reps using a slow eccentric

Rest 60 to 75 seconds between sets. If you can complete all sets with clean form, consider adding one more set or making the angle slightly harder.

Advanced bodyweight tricep workout

Move to this version when you can handle higher volume and more demanding variations.

1. Plyometric narrow grip or diamond push-ups

• 3 to 4 sets of 8 to 10 explosive reps

1. Feet elevated bench dips

• 3 to 4 sets of 10 to 12 reps

1. Decline close grip push-ups

• 3 to 4 sets of 10 to 12 reps

1. Low angle bodyweight tricep extensions with slow tempo

• 3 to 4 sets of 8 to 10 reps with a 3-1-3-0 tempo

1. Pike push-ups

• 3 sets of 8 to 10 reps

Rest 45 to 75 seconds between sets, depending on how intense each exercise feels.

Try this simple home bi-set for a quick burn

If you want a fast, focused bodyweight tricep workout at home without equipment, you can base it around two key moves: tricep push-ups (diamond push-ups) and tricep dips. Both can be done almost anywhere and together they target your triceps from slightly different positions.

You can use them in a bi-set:

1. Diamond push-ups

• 10 to 12 reps

1. Chair or couch tricep dips

• 10 to 12 reps

Move from the push-ups directly into the dips without resting. Rest 60 to 90 seconds after completing both exercises, then repeat for 3 to 4 rounds.

Before you start, warm up with 1 to 2 minutes of light cardio and check that your hands and shoulders feel stable in the positions you are using.

How to avoid common mistakes and stay safe

You want your bodyweight tricep workout to challenge you, not sideline you. Keep an eye on these common issues.

Letting your elbows flare out

When your elbows flare wide in push-ups or dips, you stress your shoulders and lose some tricep tension. Instead:

• Keep elbows closer to your torso
• Think about “bending your arms straight back”

Sagging or piking your hips

In plank based moves, your body should form a straight line. Sagging hips strain your lower back, while piking makes the exercise easier than intended.

• Brace your core and squeeze your glutes lightly
• Imagine making a straight line from ears to ankles

Rushing through reps

Speed often hides poor form. To build real strength and muscle:

• Control both the lowering and lifting phases
• Use a slow eccentric on at least some sets

Ignoring pain signals

Mild muscle burn is normal, but sharp pain in your shoulders, elbows, or wrists is not. If something feels wrong:

• Reduce the range of motion
• Switch to an easier variation
• Stop the exercise if pain continues

If you have past elbow or shoulder injuries, talk with a healthcare or fitness professional before starting a new program.

Progress tracking and when to increase difficulty

To keep your bodyweight tricep workout effective over time, track:

• Reps per set
• Sets completed
• Exercise variations used
• Rest times

When all your sets feel manageable and your form stays solid, you can progress by:

• Adding 2 reps per set
• Adding an extra set
• Choosing a harder variation, such as elevating your feet or moving to a steeper angle
• Extending your slow lowering phase by 1 second

Small, steady changes each week lead to noticeable improvements over a few months.

Putting it all together

A smart bodyweight tricep workout does not need a lot of equipment or complicated planning. When you:

• Train all three tricep heads with push-ups, dips, and extensions
• Use tempo to increase time under tension
• Apply progressive overload with variations and volume
• Warm up well and pay attention to form

you give yourself everything you need for stronger, more defined arms using just your body weight.

Choose one of the level based routines, schedule it 2 to 3 times per week, and commit to four weeks of consistent effort. You will feel the difference in your pushes, presses, and daily tasks, and you will start to see it in the mirror too.

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