7 Best Calisthenics Tricep Exercises To Build Impressive Arms
Welcome to the ultimate guide to Calisthenics Tricep Exercises!
You’re in the right place if you aim to sculpt your arms and build strength without hitting the gym.
Are you tired of following social media workouts that promise much but deliver little? It’s time to switch up your routine with calisthenics, a powerful way to enhance muscle tone and strength naturally.
Imagine having well-defined, strong triceps that not only look impressive but also boost your functional strength and performance in every physical activity.
With this expertly curated list of exercises, you can achieve those enviable arms. These exercises are designed to challenge and grow your triceps, ensuring maximum gains with minimum equipment.
So, are you ready to transform your arms and see real results?
Dive into our selection of the best calisthenics tricep exercises and start building those impressive triceps NOW!
Table of Contents
▶️ Best Calisthenics Tricep Exercises
It is crazy the benefits that bodyweight exercises can provide, and with that in mind, criteria I used to select the following calisthenics exercises are:
- ⭐Effectiveness: The following exercises target the triceps muscle group for optimal strength and growth.
- ⭐Variety: I didn’t include only one exercise. There is a mix of exercises to work the triceps from different angles.
- ⭐Accessibility: I selected exercises that can be performed with minimal or no equipment and are suitable for all fitness levels.
- ⭐Progression: These exercises can be modified slightly to increase their difficulty, which can help improve your strength and ensure continued development.
- ⭐Technique: I provide clear instructions for proper form to maximize gains and minimize injury risk.
✅ Tricep Dips
Body weight triceps dips primarily target the muscles in the back of your upper arms. They also engage the shoulders and chest.
Here’s how to perform Triceps Dips on parallel bars:
- Find parallel bars: Locate dip bars that are parallel and at a comfortable width for your shoulders.
- Grip the bars: Place your hands on the bars with your palms facing inward and arms straight.
- Lift your body: Straighten your arms, lift your body off the ground, and keep your legs crossed or straight below you.
- Lower your body: Slowly lower yourself by bending your elbows until they are at about a 90-degree angle. Keep your elbows close to your body and your torso upright.
- Push up: Extend your elbows to press your body back up to the starting position.
- Repeat: Perform the desired number of repetitions.
✅ Straight Bar Tricep Dips
Straight Bar Triceps Dips focus mainly on the triceps muscles while also engaging the chest and front shoulders.
Here’s how to perform Straight Bar Triceps Dips:
- Locate a straight bar: This can be a horizontal bar at waist height, such as in a calisthenics park or gym.
- Grip the bar: Stand facing away from the bar, grip it with both hands behind you, hands shoulder-width apart.
- Lift your body: Straighten your arms to lift your body off the ground, legs extended forward, heels on the ground.
- Lower your body: Slowly bend your elbows to lower your body until your arms form a 90-degree angle.
- Press up: Push through your palms, extending your elbows to lift your body back to the starting position.
✅ Tricep Chair Dips
Triceps Chair dips primarily target the triceps muscles and engage the shoulders and chest.
Here’s how to perform triceps dips:
- Find a stable surface: Use a stable bench or chair that can support your weight.
- Position your hands: Place your hands on the edge of the surface, with your fingers facing forward and shoulder-width apart.
- Start position: Extend your legs out in front of you (bent legs for the easier version, straight for the harder) and lift your body off the ground using your arms.
- Lower your body: Slowly lower yourself by bending your elbows until they are at about a 90-degree angle, keeping your back close to the surface.
- Push up: Extend your elbows to lift your body back to the starting position.
- Repeat: Perform the desired number of repetitions.
✅ Tricep Extension
Calisthenics triceps extensions, often referred to as bodyweight triceps extensions, target the triceps muscles without the need for weights.
Here’s how to perform bodyweight triceps extensions:
- Use a bar or sturdy surface: Find a low bar or a sturdy surface like a table or desk.
- Grip the edge: Place your hands on the edge, shoulder-width apart, with your body facing away from the surface.
- Lean forward: Step your feet back and lean forward until your body is at a 45-degree angle, keeping your feet flat on the ground.
- Bend your elbows: Lower your body by bending your elbows, bringing your forehead towards the bar or surface.
- Extend your arms: Push through your hands to extend your elbows and raise your body back to the starting position.
- Repeat: Perform the desired number of repetitions, maintaining a tight core and straight body line throughout the movement.
✅ Diamond Tricep Push-Up
Diamond Triceps Push-Up specifically targets the triceps, along with the chest and front shoulders. It’s a variation of the traditional push-up that places more emphasis on the triceps.
Here’s how to perform Diamond Triceps Push-Up:
- Hand position: Place your hands on the ground, touching your thumbs and index fingers together to form a diamond shape.
- Start in plank position: Extend your legs behind you, toes on the ground, creating a straight line from head to heels.
- Engage your core: Keep your abdominal muscles tight throughout the exercise.
- Lower your body: Slowly lower yourself by bending your elbows until your chest is close to the diamond formed by your hands.
- Push up: Extend your arms to return to the starting position, focusing on using your triceps.
- Repeat: Perform the desired number of repetitions, maintaining proper form to maximize triceps engagement.
✅ Narrow Inclined Bench Push-ups
Narrow inclined bench push-ups target the triceps, chest, and front shoulders, with an emphasis on the triceps due to the narrow hand placement.
Here’s how to perform narrow inclined bench push-ups:
- Find an incline: Use a bench, step, or any stable raised surface.
- Hand position: Place your hands on the edge of the surface, closer than shoulder-width apart. This is known as a close grip.
- Step back: Extend your legs behind you, feet on the ground, to form a straight line from head to heels.
- Engage your core: Keep your abdominal muscles tight to maintain a straight body line.
- Lower your body: Bend your elbows to lower your chest towards the bench, keeping your elbows close to your body.
- Push up: Extend your arms to lift your body back to the starting position, focusing on using your triceps.
- Repeat: Perform the desired number of repetitions, maintaining proper form to maximize triceps engagement.
✅ Tricep Ring Dips
Tricep ring dips target the triceps muscles while also engaging the chest and shoulders for stabilization.
Here’s how to perform tricep ring dips:
- Set up the rings: Adjust the gymnastic rings to hang at a height where your feet can touch the ground when your arms are extended.
- Grip the rings: Hold the rings with your arms straight and palms facing each other.
- Lift your body: Press down on the rings to lift your body off the ground, keeping your legs straight or bent to maintain balance.
- Lower your body: Slowly lower yourself by bending your elbows until they reach a 90-degree angle. Keep the rings close to your sides throughout the movement.
- Push up: Extend your arms to press your body back up to the starting position.
- Repeat: Perform the desired number of repetitions, keeping the movement controlled to maximize triceps engagement and maintain stability on the rings.
▶️ Calisthenics Tricep Workouts
Here are three workout plans based on the exercises included in your blog post, tailored for different fitness levels.
Each workout targets the triceps with exercises that are appropriate for the fitness level, ensuring progression and effective muscle engagement.
✅ Beginner Calisthenics Tricep Workout
- Triceps Dips (Parallel Bars)
- 2 to 3 sets of 6 to 8 reps (or as many as you can)
- Start with a shallower move, gradually increasing the depth as you get stronger.
- Bodyweight Triceps Extensions
- 2 to 3 sets of 6 to 8 reps (or as many as you can)
- Keep the angle high (more vertical) to reduce intensity.
✅ Intermediate Calisthenics Tricep Workout
- Diamond Triceps Push-Up
- 3 to 4 sets of 8 to 10 reps (or as many as you can)
- Focus on maintaining a tight core and proper form throughout the movement.
- Straight Bar Triceps Dips
- 3 to 4 sets of 8 to 10 reps (or as many as you can)
- Increase the range of motion gradually as your strength improves.
✅ Advanced Calisthenics Tricep Workout
- Narrow Inclined Bench Push-ups
- 4 to 5 sets of 10 to 12 reps
- Use a higher incline to increase the difficulty and focus on the triceps.
- Tricep Ring Dips
- 4 to 5 sets of 10 to 12 reps
- Keep the movement controlled and steady, focusing on the triceps contraction.
Related read: Calisthenics Back Exercises
▶️ Conclusion
That wraps up our journey through the best calisthenics tricep exercises to build those impressive arms!
Remember, whether you’re just starting or are already advanced, we’ve got the exercises to power up your triceps.
Focus on the exercises we discussed, from the fundamental triceps dips to the challenging ring dips, and incorporate them into your routine based on your fitness level.
Remember, consistency is key! Stick with these exercises, gradually increase your intensity, and you’ll see noticeable improvements in strength and definition.
Use our tailored workouts as a guide, and don’t be afraid to challenge yourself as you progress.
More bodyweight triceps exercises.
