Summary: When it comes to working out our arms, most people tend to focus on their biceps. However, building strong triceps is just as important for overall arm strength and aesthetics. While weights can be a great way to target your triceps, you can still get an effective workout without them. Here are some of the best workouts for triceps without weights.

1. Push-ups

Push-ups are a classic bodyweight exercise that can help build not only your chest but also your triceps. To do push-ups, start in a plank position with your palms flat on the ground, shoulder-width apart. Lower your body by bending your elbows until your chest almost touches the ground. Then, exhale and push back up to complete one repetition. Aim for 3 sets of 10-15 repetitions.

If standard push-ups are too challenging, try doing them on your knees or against a wall to make them easier. On the other hand, you can make push-ups more difficult by elevating your feet or adding in variations like diamond push-ups or plyometric push-ups.

When doing push-ups, make sure to engage your triceps by keeping your elbows close to your body and your hands positioned slightly closer together than your shoulders. This will help activate your triceps more effectively.

2. Dips

Dips are another great bodyweight exercise that targets your triceps and also works your chest and shoulders. To do dips, find parallel bars or a sturdy surface like the edge of a bench or chair. Place your palms on the surface, shoulder-width apart, and lower your body by bending your elbows until your upper arms are parallel with the ground. Then, exhale and push back up to complete one repetition. Aim for 3 sets of 10-15 repetitions.

If you don’t have access to parallel bars or a bench, you can also do dips using the edge of two sturdy chairs or even a staircase. To make dips more challenging, try doing them with your feet elevated on another surface.

When doing dips, make sure to keep your shoulders down and your elbows pointed back rather than flaring out to the sides. This will help target your triceps more effectively.

3. Close-grip push-ups

Close-grip push-ups are a variation of the standard push-up that focuses more on your triceps. To do close-grip push-ups, start in a plank position with your palms close together, directly under your shoulders. Lower your body by bending your elbows until your chest almost touches the ground. Then, exhale and push back up to complete one repetition. Aim for 3 sets of 10-15 repetitions.

You can make close-grip push-ups easier or more difficult by varying the width of your hand placement. Keeping your hands closer together will target your triceps more, while moving them further apart will engage more of your chest muscles.

When doing close-grip push-ups, make sure to keep your elbows close to your body throughout the movement to maximize tricep activation.

4. Tricep dips on a chair

Tricep dips on a chair are a modified version of dips that can be done at home. To do tricep dips on a chair, sit on the edge of a sturdy chair with your hands next to your hips, palms flat on the seat. Walk your feet forward and lift your hips off the chair, supporting your weight with your arms. Lower your body by bending your elbows until your upper arms are parallel with the ground. Then, exhale and push back up to complete one repetition. Aim for 3 sets of 10-15 repetitions.

If you’re finding this exercise too challenging, try keeping your feet closer to the chair or even placing them on the ground for assistance. To make it more difficult, try elevating your feet on another surface or adding a weight to your lap.

When doing tricep dips on a chair, be sure to keep your elbows close to your body throughout the movement to target your triceps more effectively.

5. Bench dips

Bench dips are a simple exercise that can be done just about anywhere and is perfect for building strong triceps. To do bench dips, sit on the edge of a sturdy bench or step with your hands resting on the surface behind you. Lower your body by bending your elbows until your upper arms are parallel with the ground. Then, exhale and push back up to complete one repetition. Aim for 3 sets of 10-15 repetitions.

You can make bench dips more or less challenging by moving your feet closer or further away from the bench. If you find it too challenging, try starting with a shallower surface like a step or even using a chair for assistance.

When doing bench dips, be sure to keep your shoulders down and your elbows pointed back to target your triceps and avoid strain on your shoulders.

Conclusion:

Building strong triceps is an essential part of getting strong, defined arms. While weights can be a great way to target your triceps, there are also plenty of effective exercises you can do without them. Push-ups, dips, close-grip push-ups, tricep dips on a chair, and bench dips are just a few examples of workouts for triceps without weights that can help you build strength and definition in your arms. Incorporating these exercises into your workout routine can help you achieve toned, strong triceps and get the arms you’ve always wanted.