Bodyweight · Triceps
There are 5 bodyweight exercises for the triceps here: all compound movements, beginner to intermediate level. Good places to start: Bench Dips and Floor Dips. By level: 3 beginner and 2 intermediate. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The triceps brachii has three heads: long, lateral and medial. All three straighten the elbow. The long head also crosses the shoulder joint, so it is stretched most when your arm is overhead or behind your body, as in overhead extensions and skull crushers.
02
With bodyweight, progress by moving to a harder variation, adding reps or slowing the lowering phase rather than adding weight. Keep the form strict before you make it harder. Bodyweight exercises use your own body as the resistance, so you can train at home, outdoors or while travelling. They cover every major muscle group and are the easiest way to start.
03
Combine one compound option (close-grip press, dips or diamond push-ups) with one extension that works the arm overhead or behind the body and one pushdown. Bench and floor dips are the easiest bodyweight starting points.
BeginnerIntermediateAdvanced
Beginner compound bodyweight exercise for the triceps, also working the shoulders.
Beginner compound bodyweight exercise for the triceps, also working the abs, glutes and hamstrings.
Beginner compound bodyweight exercise for the triceps, also working the chest.
Intermediate compound bodyweight exercise for the triceps, also working the chest and shoulders.
Intermediate compound bodyweight exercise for the triceps, also working the chest, shoulders and abs.
Free GymStreak calculators that go with triceps training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
