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7 Bodyweight Tricep Exercises to Tone Your Arms

If you want to a Upper defined and toned The body, you have to do More than just bicep exercises. have to do Statue arms, youYou need to strengthen.r tricep along with the muscles.

“three-headed” trice The muscle makes approxEmotionally Two thirdss of your upper arm and the back of your arm giving it its delightful horseshoe shape. As the biceps counterpart, its primary function is to extend the arm at the elbow joint.

you You don’t need equipment like dumbbells or resistance bands to work your tricep muscles. Actually, you Can effectively Statue gave With the muscles on the back of your arms Body weight training.

Check the ideal body weight. trice Exercises below to strengthen and tone you weapon at home.

How to add These tricep exercises in your workout:

Choose two of these exercises. Do 8-12 repetitions. And Three rounds per exercise with 90-120 seconds of rest between. Challenge yourself by doing more exercises and/or reps, slowing down the pace (eg, three seconds up, three seconds down), and shortening your rest periods.

7 Bodyweight Exercises for Strong Triceps

1. Tight push-ups


Start in a strong plank position with your back straight, engaging your core. Hands should be closer than shoulder width apart.

The key to making tight pushups a more effective triceps exercise is to keep your elbows as close to your body as possible as you lower your body to the floor and push back into a plank position.

2. Pike push-ups


The pike pushup is effective because it puts more body weight on your shoulders and triceps. Start in a tabletop position with your hands under your shoulders and your knees on the floor.

Lift your hips toward the ceiling and straighten your knees, coming into downward dog yoga position. Bend your elbows and lower your head to the ground, so that your head gently touches the floor. Straighten your arms to return to downward dog position.

3. Declined wall push-ups


This advanced movement targets your triceps more intensely the longer you keep your feet on the wall, and the more you keep your elbows close to your body.

Start in a plank position with your feet touching the wall behind you. Walk your feet up the wall until you reach a comfortable height, keeping your toes pressed against the wall.

Keep your gaze on the floor in front of your face as you bend your elbows to lower your head toward the floor. Let your toes roll over your pointed toes as you lower your head, then return to the balls of your feet as you lift back up.

4. Up and down forearm push-ups


This is a two-part exercise, starting with a standard push-up and ending with a. Position of arm plank.

Start in a plank position – hands under your shoulders, back straight, hips tucked, and core tight. Bend your elbows to lower yourself to the floor, keeping your elbows as close to your body as possible, and push back up to a plank.

From a plank position, lower your arms to the floor, keeping your back straight. Pulling your elbows toward your body, push up with your hands to lift back up to a full plank position.

5. Triceps dip


Sit on the floor with your knees bent at a 90-degree angle, pointing your toes toward the ceiling. Place your hands on the floor slightly behind your glutes, fingers pointing forward. Lift your hips off the floor and straighten your elbows to return to the starting position.

Bend your elbows straight back and lower your hips toward the floor. Before your glutes reach the floor, straighten the elbows again to rise back to the starting position. The key to targeting your triceps is to keep your elbows behind you and not allow them to flare outward.

Accelerate the movement by slowly lowering to the floor, pausing for a second at the bottom of the movement, and then lifting back up with more force.


You can also use a bench, chair or table to increase the intensity by providing a greater range of motion. Bend your elbows at 90 degrees to lower yourself back to the starting position before lowering your hips toward the floor.

6. Alligator push-ups


Start in a plank position with your hands under your shoulders. As you lower your body to do a push-up, bring your right knee toward your right elbow.

As you push back up to the plank, switch legs and lower yourself to the floor, driving your left knee toward your left elbow. The key to making this a tricep exercise is to keep your elbows toward your body, focusing on contracting your arm muscles as you lower your body.

7. Staggering push-ups


This exercise will definitely test your strength, stability and power. By staggering your arms, your back arm and core have to work harder to maintain balance.

Start in a plank position, making sure to tighten your core and tuck your hips to stabilize your back. Instead of placing both hands under your shoulders, place one hand forward on the mat or floor – surprise your hand placement.

Do two push-ups focusing on stabilizing your core to stay balanced and keep your shoulders in toward your body. Change hand positions and repeat.

What are the best tricep exercises for beginners?

Bodyweight tricep exercises are great for beginners because they train the body in coordination and balance while strengthening and conditioning your arms. Because bodyweight exercises require no equipment, they are accessible to everyone and allow you to exercise in good form.

These two variations of bodyweight tricep exercises are great for beginners:

Wall push-offs


Since the above bodyweight tricep exercises are included. Push-ups, you should start by building the muscle strength needed to perform a proper push-up. The wall push-off is a great exercise to practice proper push-up form.

They perform on an incline using a wall for support, which helps reduce the necessary upper body strength required to perform a full push-up.

Start facing a wall, standing slightly forward at arm’s length. Press your hands against the wall, with your hands at about chin height. Lean your body toward the wall until your face almost touches it, and then push hard until your hands leave the wall.

Focus on keeping your core tight, your hips in, and your elbows in toward your body.

Push-ups above the knee


This is a great exercise to practice good form for the above up-down four-arm push-ups to strengthen your upper body muscles and practice the proper form you need while doing a good tricep workout at home. I will help.

Start with your hands under your shoulders, knees hip-width apart on the floor in a tabletop position. Lower your right elbow to the floor, then the left to get into an arm plank position.

Lift your right elbow off the floor, then your left elbow, pushing your chest back to tabletop position. Focus on keeping your back straight by tucking your hips in and tightening your core.

Don’t forget to track your reps and progress.

To stay motivated with your home workouts, you need to keep a record of your progress. with the Adidas Training App Workout Creatornot only can you track your reps, but you can create workout routines specific to your fitness level and lifestyle.

With a complete collection of bodyweight exercises, you can train with the pros through videos — like the exercises above! – So that you continue to learn proper technique and form.

Download Adidas Training App And use it Creator of exercise Makes it easy to workout at home or at the gym, to customize your best workout.


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