Best Bodyweight Triceps Exercises for Men: A Simple Guide

Are you looking for effective ways to tone up your arms without using weights or gym equipment? Look no further! In this article, we’ll be showing you the best bodyweight triceps exercises that you can do anytime, anywhere. With these exercises, you’ll be able to sculpt and strengthen your triceps, which can help improve your overall upper body strength and posture. So, grab your workout gear and get ready to sweat it out with these triceps-toning moves. Keep reading to find out the best bodyweight triceps exercises and how to perform them correctly. Let’s get started!

Benefits of Bodyweight Triceps Exercises

Another great bodyweight exercise for toning your triceps muscles is the triceps dip. This exercise targets your triceps muscles and gets your heart pumping, melting away fat from your upper arms. To do a triceps dip, sit on the edge of a sturdy chair or bench. Place your hands behind you and grip the edge of the chair with your fingers pointing away from your body. Lift your hips off the chair and walk your feet forward, so your knees are bent at a 90-degree angle.

Slowly lower your body down toward the ground, keeping your elbows tight to your sides. When your arms form a 90-degree angle, push back up to the starting position. Remember to keep your shoulders down and avoid shrugging them up toward your ears.

If you want to make this exercise harder, you can extend your legs out so they’re straight, or place your feet on an elevated surface. Just like any other exercise, start with a few reps and gradually increase as you get stronger. Aim to do three sets of 12-15 reps, resting for 30 seconds between each set.

Incorporating triceps dips into your workout routine will help you achieve toned arms and a stronger upper body. Plus, they can be done anytime, anywhere, making them a convenient addition to any fitness routine.

Benefits of Bodyweight Triceps Exercises for Men

Bodyweight triceps exercises are a great way for men to get the toned arms they desire without the need for expensive equipment. Not only will you get those toned arms, but there are a number of other benefits that come with doing these exercises. Here are the top 10 benefits of bodyweight triceps exercises for men:

Top 10 Benefits of Bodyweight Triceps Exercises for Men.

  1. Improved Upper Body Strength – Bodyweight triceps exercises are great for developing strength in the upper body. They target the triceps, which are an important muscle group for activities such as pushing and pulling.
  2. Increased Mobility – Bodyweight triceps exercises can help improve mobility in the arms and shoulders, which can improve overall movement patterns.
  3. Increased Muscle Tone – Bodyweight triceps exercises can help build muscle tone and definition in the arms, which can be a great way to look more fit.
  4. Reduced Injury Risk – By strengthening the triceps, you can reduce your risk of injury when performing other activities such as lifting weights or playing sports.
  5. Improved Posture – Strengthening the triceps can help improve posture by helping to keep the shoulders back and down.
  6. Improved Balance – As bodyweight triceps exercises involve both arms working together, they can help improve balance and coordination.
  7. Improved Flexibility – Many bodyweight triceps exercises involve stretching and can help increase flexibility in the arms and shoulders.
  8. Increased Endurance – Bodyweight triceps exercises can help increase endurance by building muscular endurance in the triceps.
  9. Improved Core Strength – Bodyweight triceps exercises can also help strengthen the core muscles, which are important for overall stability and strength.
  10. Increased Confidence – Finally, bodyweight triceps exercises can help increase confidence due to the improved physical appearance that comes with increased muscle tone and definition.
Bodyweight Triceps Workout (SORE IN 6 MINUTES!)

What Muscles Make Up the Triceps?

Building strong triceps can be an important part of achieving a muscular physique and bodyweight exercises are a great way to do just that. Here are a few of the best exercises for targeting the triceps muscles and building strength.

  1. Long head of triceps brachii
  2. Lateral head of triceps brachii
  3. Medial head of triceps brachii

Bodyweight Triceps Exercises

If you’re looking for a way to tone your triceps without the need for any equipment, bodyweight exercises are a great option. Here is a list of some of the best bodyweight triceps exercises that you can do at home or at the gym to get stronger and more toned arms.

Bench Dip

Graphic image of Bench Dip.

Bench dips are an excellent exercise for building and toning the triceps. It can also be used to strengthen the chest, shoulders and core muscles. Check out our tutorial or guide to learn how to properly do bench dips and get the most out of your workout!

Bench dips help tone your triceps and also engage your chest and shoulders. Sit on the edge of a bench or chair, and place your hands on the bench, grip the edge. Slide off the bench with your legs slightly bent and extended out in front of you. Lower your body toward the floor until your arms form a 90-degree angle, then push back up. Do two to three sets of 8 to 12 reps.

Diamond Push Up

Graphic image of Diamond Push Up.

The Diamond Push Up is an excellent exercise for strengthening the chest, triceps and shoulders. Not only does it build muscle, but it also provides a great core workout. Check out our tutorial or guide to learn more about the Diamond Push Up and start adding it to your routine!

The diamond push-up targets your triceps and chest with a narrow grip. Start with your knees or toes on the ground with your hands placed underneath your chest forming a diamond shape with your thumbs and index fingers. Lower your chest down towards the ground, using your triceps to push back up to the starting position. Do two to three sets of 8 to 12 reps.

Narrow Push Up

Graphic image of Narrow Push Up.

The Narrow Push Up is an effective exercise to strengthen and tone the chest and triceps muscles. It also helps to improve posture and stability. Check out our tutorial or guide to learn how to do a Narrow Push Up correctly!

Close grip push-ups are also called “tricep push-ups” because they work the triceps effectively. Start in a plank position with your hands placed closer than shoulder-width apart. Lower your chest towards the ground while keeping your elbows close to your body. Push back up to the starting position, repeat for two to three sets of 8 to 12 reps. Bench Dips

Reverse Dip

Graphic image of Reverse Dip.

Reverse Dip is a great exercise for strengthening your triceps and core muscles. It can help you increase upper body stability and balance. Check out our tutorial or guide to learn how to correctly perform the Reverse Dip!

Conclusion Bodyweight tricep exercises are a great way to tone your upper arms without using any equipment. Incorporate these recommended exercises into your workout routines for a more toned and defined tricep muscles. Remember to always stretch after your workouts to prevent injury and enjoy your progress!

Tips for Maximum Results

If you want to see the best results in your triceps muscles, follow these tips: Focus on proper form: It’s essential to maintain proper form when performing any triceps exercise to maximize the engagement of your muscles. Ensure that you keep your elbows close to your body, avoid swinging, and use slow, controlled movements.

Vary the exercises: To prevent boredom and plateau, incorporate different bodyweight triceps exercises into your routine. Mix it up using variations of push-ups, dips, and other movements, like triceps extensions, to challenge your muscles.

Push yourself: Challenge yourself to improve your reps and sets, little by little, each time to build endurance, strength and muscle size. Pushing yourself with bodyweight exercises can often lead to better results than using weights. Patience is key: Muscle growth and toning takes time and persistence. Don’t expect overnight results; stick to your routine consistently and be patient with yourself.

Following these tips will help you get the most out of your workouts, and achieve a toned upper body with defined triceps muscles. So, keep pushing yourself and have fun while challenging your body!


In conclusion, the triceps muscles play a significant role in building a strong upper body. Fortunately, you don’t need a gym membership or any fancy equipment to target and tone them. bodyweight exercises are just as effective and convenient. We’ve explored some of the best bodyweight exercises for triceps that you can do anywhere, from your living room to your local park. Incorporating these exercises into your workout routine can help you achieve a toned and defined upper body.

Remember, consistency and proper form are key to getting the most out of these exercises. Take it slow and focus on feeling the burn in your triceps. And don’t forget to pair your strength training with a balanced diet and regular cardiovascular exercise.

So whether you’re a beginner or an experienced gym-goer, give these bodyweight triceps exercises a try and watch your upper body strength and definition improve!

References: The Effects of Body Weight Exercises on Triceps Brachii Strength and Endurance | The Effects of Body Weight Exercises on Triceps Brachii Strength and Endurance: A Systematic Review | Bodyweight Exercises for Developing and Maintaining Upper-Body Strength | Body Weight Training: A Review of the Acute Responses and Long-Term Adaptations to Exercise Without External Loads

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