Best Tricep Workout – Bodyweight Exercises for the Triceps

(E) Bench Dip
Find a bench and sit on it with your hands planted directly underneath your shoulder beside your glutes. Make sureyou have an opposite bench a little over a leg’s length distance away. Push your glutes forward, off the bench and place your heels on the opposite bench. Lower your suspended body towards the ground until you feel a chest stretch to your shoulders are in line with your elbows. Push yourself back up into your starting position by straightening your legs. If your butt touches the ground, find higher benches or blocks. This exercise can be made easier by place your heels on the floor.

(I) Close Grip Push Up
Assume the normal push up position and this time place your arms much closer together. Your hands can form a diamond position underneath your neck/chest  if you’d like. Push yourself up ensuring that  your elbows do no flare out to the sides. Once your arms are straight, lower yourself with control to your starting position.

(I) Suspended Tricep Extension
Find a bar and either using a narrow grip or hanging a rope over the bar place your hands shoulder wide apart. Step sever feet back until your body is at an inclined angle and keeping your body straight, lower yourself toward the bar ensuring that your elbows do not flare out to the sides. Once you feel a stretch in pectoral muscles or your chest reaches the bar, push backwards to your starting position. This exercise is easier the closer to vertical you are.
Harder: Lower the bar to make your body more vertical.

(D) Tricep Dip
Place your hands on the dip apparatus and straighten them making sure not to hunch your shoulders. Straighten legs and hips and tighten your core. Slowly and under control lower your body by bending your elbows until a stretch is felt in the chest and tricep muscles or your shoulders and elbows are in line. Work on keeping your body as vertical as possible during this exercise. Straighten your arms until you are back in the starting position. Having assistance makes this exercise easier.
Harder: Keep your body as vertical as possible and move slowly avoiding any swaying movement during the entire exercise.

Tricep Muscle Diagram

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