Summary: Having toned arms is a common goal for many people, but not everyone has access to weights or equipment. Fortunately, there are several effective triceps exercises that you can do without any equipment. In this article, we will explore some of the best no equipment triceps workout routines.

1. Bodyweight Dips

Bodyweight dips are one of the best triceps exercises you can do without any equipment. They target the triceps muscles as well as engage your chest, shoulders, and back muscles. To perform this exercise, find two sturdy objects of equal height, such as parallel bars or the backs of two chairs. Place your hands on the surface, and slowly lower your body down until your arms form a 90-degree angle. Push yourself back up to the starting position. Repeat for desired reps.

If you find regular dips too difficult, you can modify the exercise by keeping your feet on the ground and/or reducing the range of motion by not going down as far.

It is important to keep your elbows close to your body and not flare them out during dips. Flaring your elbows can put unnecessary strain on your shoulder joints.

2. Diamond Push-Ups

Diamond push-ups are another effective bodyweight exercise for targeting the triceps. Begin in a push-up position with your hands together under your chest in a diamond shape. Lower your body down to the ground, and then push yourself back up to the starting position. Repeat for desired reps.

If traditional diamond push-ups are too difficult, you can modify the exercise by placing your knees on the ground, which reduces the weight you need to push up, or by doing wall push-ups instead.

Make sure to keep your core tight and your body in a straight line while performing diamond push-ups to avoid sagging in the middle.

3. Triceps Dips on a Chair

If you don’t have access to parallel bars, triceps dips on a chair are an alternative option. Begin by placing your hands on the edge of a sturdy chair with your fingers facing forward. Walk your feet out in front of you, and then lower your body down until your arms form a 90-degree angle. Push yourself back up to the starting position. Repeat for desired reps.

As with regular dips, it is important to keep your elbows close to your body and not flare them out during triceps dips on a chair. Keep your core engaged and avoid locking your elbows at the top of the movement.

If you find this exercise too difficult, try reducing the range of motion by not lowering yourself as far or by keeping your feet on the ground.

4. Close Grip Push-Ups

Close grip push-ups are a variation of traditional push-ups that target the triceps muscles more directly. Begin in a push-up position with your hands close together under your chest. Lower your body down, and then push yourself back up to the starting position. Repeat for desired reps.

If close grip push-ups are too challenging, you can modify the exercise by placing your knees on the ground or doing incline push-ups instead.

Be sure to keep your elbows tight to your sides throughout the exercise to effectively target the triceps.

5. Bench Dips

Bench dips are another effective exercise that can be performed without any equipment. Begin by sitting on the edge of a sturdy bench or chair with your hands next to your hips and fingers facing forward. Walk your feet out in front of you, and then lower your body down until your arms form a 90-degree angle. Push yourself back up to the starting position. Repeat for desired reps.

If you find bench dips too difficult, you can modify the exercise by keeping your feet on the ground or reducing the range of motion by not lowering yourself as far.

Keep your elbows close to your body and avoid flaring them out during bench dips to prevent unnecessary strain on your shoulders.

Conclusion:

There are several effective exercises that you can do to tone your triceps without any equipment. Bodyweight dips, diamond push-ups, triceps dips on a chair, close grip push-ups, and bench dips are all excellent options. Remember to keep proper form throughout each exercise and adjust the difficulty level as necessary to achieve optimal results. By incorporating these exercises into your regular workout routine, you can achieve strong, toned triceps with minimal equipment.