The 7 Best Bodyweight Exercises For Strong Tricces
You need to do more than biceps exercises. You’ll also need to work your triceps if you want sculpted, toned arms.
The triceps muscle is the “three-headed” muscle that makes up two thirds of your upper arms and gives your back arm its horseshoe-shaped shape. The triceps is the opposite of the biceps and its primary function is to extend your arm at the elbow.
It’s not necessary to use dumbbells or resistance band exercises to tone your triceps. bodyweight exercises can be used to sculpt the muscles in the back of the arms.
Here are the best triceps exercises you can do at home using your bodyweight.
HOW TO INCLUDE TRICEP EXERCISES INSIDE YOUR WORKOUT.
Choose two exercises. You can do 8-12 repetitions per exercise and 3 rounds with 90-120 second rest periods in between. You can challenge yourself by increasing the number of reps and/or exercises, reducing your tempo (e.g. counting three seconds up and three seconds down), or shortening rest periods.
7 BODYWEIGHT ACTIVITIES FOR STRONG TRICKS
1. NARROW PUSH UP
Start in a plank position, with your back straight and your core engaged. The hands should be closer than shoulder width.
To make the narrow pushup an effective triceps exercise, keep your elbows close to your body when you lower yourself to the floor. Then push up into a plank.
2. PIKE PUSH UPS
The pike press-up is very effective because you can put more weight on your shoulders and triceps. Place your hands on your shoulders, and place your knees down.
As you lift your hips up to the ceiling, straighten your legs and get into Downward-Facing Dog Yoga. Your elbows should be bent and your head lowered to the floor. Straighten your arms and push yourself back to the Downward Dog position.
3. DECLINED WALL PUSHUPS
The more your elbows are kept close to your body, the more this advanced move will target your triceps.
Start in plank position, with your toes pressed against the wall. Keep your toes on the wall as you walk your feet up until they reach a comfortable level.
Keep your eyes on the floor as you lower your head. As you lower your head and lift your legs, allow your toes roll up to your tippy toes.
4. Push-ups for the upper and lower portions of the forearm
This is a 2-part exercise that starts with a push-up standard and ends with a plank position.
Start in plank – hands under shoulders, back straight with hips tucked and core tight. Keep your elbows close to your body and bend your elbows so that you can lower yourself. Then, push up from plank.
Keep your back straight and lower your forearms down to the floor. Push off your hands and lift your arms back to the full plank position.
5. TRICEPS DIP
Sit with your feet pointed upwards and your knees bent 90 degrees. Put your hands slightly behind your glutes with your fingers pointing forward. Start by lifting your hips and straightening your elbows.
Straighten your elbows and lower your hips to the floor. Straighten your elbows before you reach the floor to return to the starting position. To target your triceps, keep your elbows pointing back behind you. Do not let them flare outward.
This move can be made more intense by slowly lowering yourself to the ground, pausing for a moment at the bottom, and then lifting your body back up.
Tip:
Use a table, bench or chair to provide more movement. You can also use a bench, chair or table to increase the intensity by providing more range of motion.
6. ALLIGATOR PUSH UPS
Start in plank with your hands under your shoulders. Bring your right leg forward to your right elbow as you lower yourself for a push-up.
Keep your elbows close to your body and contract your arm muscles while you lower yourself.
7. STAGGER PUSH UPS
This exercise will test your strength, stability and power. Your rear arm and core will have to work harder in order to maintain balance when you spread your hands out.
Start in plank position. Tighten your core muscles and tuck in your hips for a stable back. Place one hand on the floor or mat instead of both hands underneath your shoulders.
Push-ups are done in pairs. Focus on keeping your shoulders pointing towards your body and stabilizing your core. Repeat with alternate hand positions.
What are the best TRICEP exercises for beginners?
Beginners will benefit from bodyweight triceps exercises because they improve coordination, balance and strength while conditioning and strengthening your arms. Bodyweight exercises are accessible for everyone, and they allow you to develop good form.
Beginners will love these two variations of bodyweight exercises for triceps:
WALL PUSH OFFS
As many of the bodyweight exercises for triceps above require pushups you should begin by strengthening the muscles needed to do a proper pushup. The Wall Push Offs is a great way to practice proper push-up technique.
The push-ups are performed on an inclined surface with a wall as support. This helps reduce the upper body strength required to perform a complete push-up.
Stand slightly farther than an arm’s distance away from the wall. Your hands should be at chin level. Push your hands off the wall with force until they are released.
Keep your core tight and your hips tucked into your body. Also, keep your elbows in close to your body.
Push-ups with the knees up and down
This exercise is great for practicing the correct form of the Up Down Forearm push-ups. It will strengthen your upper body and help you practice the required form while getting a good triceps workout at home.
Start by putting your hands under your shoulders and your knees at hip-width. Drop your right elbow, then your left, to get into the forearm position.
Then, lift your left elbow and then your right, while pushing your chest up to tabletop height. Keep your back straight, by tucking your hips in and tightening the core.
Don’t forget to track your REPS and progress
Keep a log of your progress to help you stay motivated. You can track your reps and create workouts that are tailored to your fitness level.
You can train like a pro with a collection of bodyweight workouts. Videos such as the ones shown above are available. So that you can continue to learn the proper technique and form.
Use the Workout creator in conjunction with the adidas Training App to create your ideal workout at home or the gym.