In the pursuit of a sculpted, powerful physique, the triceps play a pivotal role. However, these three-headed muscles at the back of your arms not only provide aesthetic appeal but are essential for functional strength in everyday activities. Moreover, Calisthenics, a form of bodyweight exercise, offers a potent and efficient way to target and develop your triceps without the need for fancy gym equipment. Ultimately, in this comprehensive guide, we’ll explore the 10 best calisthenics triceps exercises and workout that will help you carve out the arms you’ve always dream of.

Furthermore, drawing inspiration from the New York Times‘ commitment to quality journalism, we’ll provide thorough explanations, tips, and variations for each exercise, ensuring you have the knowledge you need to supercharge your triceps training.

Table of Contents

1. Diamond Push-Ups

2. Triceps Dips

3. Bodyweight Skull Crushers

4. Triceps Push-Ups

5. Archer Push-Ups

6. One-Arm Triceps Extensions

7. Plank-to-Push-Up

8. Triceps Isometric Hold

9. Close-Grip Push-Ups

10. Triceps Tiger Bend Push-Up

11. Conclusion

12. References

10 best calisthenics triceps exercises and workout

1. Diamond Push-Ups

Exercise Description  

Firstly, Diamond push-ups, also known as triangle push-ups, are a highly effective calisthenics exercise that specifically targets the triceps. However, this variation of the standard push-up involves bringing your hands close together in a diamond shape beneath your chest.

Benefits and Targeted Muscles

Diamond push-ups shift the emphasis from the chest to the triceps, making them an excellent choice for isolating and strengthening the triceps muscles. Additionally, they engage the chest and shoulders to a lesser extent.

Tips for Proper Form

1. Begin in a standard push-up position with your hands forming a diamond shape directly beneath your chest.
2. Keep your body in a straight line from head to heels, engaging your core muscles.
3. Lower your body towards the ground by bending your elbows, keeping them close to your torso.
4. Aim to lower yourself until your chest is just above the ground or as far as your range of motion allows.
5. Push back up to the starting position by extending your arms fully.

Variations and Progressions

1. Elevated Diamond Push-Ups: Place your hands on an elevated surface, such as a bench or step, to decrease the intensity and allow for greater range of motion.
2. Decline Diamond Push-Ups: Elevate your feet on a stable surface, like a bench or platform, to increase the difficulty and engage your triceps more intensely.
3. Weighted Diamond Push-Ups: For added resistance, wear a weighted vest or place a weight plate on your back while performing diamond push-ups.
4. Plyometric Diamond Push-Ups: Add an explosive element by pushing off the ground with enough force to allow your hands to briefly leave the surface.
5. Slow Eccentric Diamond Push-Ups: Emphasize the lowering phase of the exercise by performing it at a slower pace. This increases time under tension and can lead to greater muscle growth.

Precautions

• Ensure that your wrists are aligned with your shoulders to avoid unnecessary strain.
• If you experience discomfort in your wrists or elbows, consider modifying the hand placement or opting for a different triceps exercise.

Furthermore, incorporate diamond push-ups into your calisthenics routine to effectively target and strengthen your triceps, contributing to a well-rounded upper body workout.

2. Triceps Dips

Exercise Description

Secondly, Triceps dips are a fundamental calisthenics exercise that effectively targets the triceps. This bodyweight exercise requires minimal equipment, making it accessible for most individuals. It primarily involves the use of a stable surface, such as parallel bars or a sturdy bench.

Benefits and Targeted Muscles

Triceps dips are known for isolating and strengthening the triceps, making them an indispensable addition to any upper body workout routine. Additionally, they engage the chest and shoulders to a lesser extent.

Tips for Proper Form

1. Begin by sitting on the edge of a stable surface, such as parallel bars or a bench.
2. Place your hands on the surface, slightly wider than shoulder-width apart, fingers facing forward.
3. Extend your legs out in front of you, keeping your heels in contact with the ground.
4. Lower your body by bending your elbows until your upper arms are parallel to the ground or your range of motion allows.
5. Push back up to the starting position by extending your arms fully.

Equipment Needed

• Parallel bars or a sturdy bench are commonly used for triceps dips. Ensure that the surface is secure and can support your body weight.

Variations and Progressions

1. Assisted Triceps Dips: Use a resistance band looped around the parallel bars or a bench to provide assistance in lifting your body.
2. Weighted Triceps Dips: Increase the intensity by wearing a weighted vest or placing a weight plate on your lap while performing the exercise.
3. Elevated Triceps Dips: Elevate your feet on a stable surface, like a bench or platform, to increase the difficulty and engage your triceps more intensely.
4. Single-Leg Triceps Dips: Extend one leg in front of you while performing the exercise to increase the challenge and engage your core for stability.
5. Isometric Hold: Hold the bottom position of the dip for an isometric contraction to increase time under tension and promote muscle endurance.

Precautions

• Maintain proper wrist alignment with your shoulders to prevent unnecessary strain.
• Avoid locking out your elbows at the top of the movement to protect your joints.

Incorporating triceps dips into your calisthenics routine will help you build strength and definition in your triceps, contributing to a balanced and powerful upper body.

3. Bodyweight Skull Crushers

Exercise Description

Thirdly, bodyweight skull crushers, also known as bodyweight triceps extensions, are a challenging calisthenics exercise that replicates the motion of traditional dumbbell skull crushers. This exercise requires no external weights, making it an excellent option for those who prefer bodyweight training.

Benefits and Targeted Muscles

Bodyweight skull crushers provide an intense stretch on the triceps, promoting strength and muscle growth. Additionally, they engage the chest and shoulders to a lesser extent.

Tips for Proper Form

1. Lie on your back on a flat surface, such as the ground or an exercise mat.
2. Bend your knees and plant your feet flat on the ground.
3. Extend your arms straight up, holding your hands directly above your shoulders.
4. Lower your forearms towards the ground by bending your elbows, allowing them to move past your head.
5. Once your forearms are parallel to the ground or your range of motion allows, push back up to the starting position by extending your arms fully.

Variations and Progressions

1. Decline Bodyweight Skull Crushers: Perform the exercise with your feet elevated on a stable surface to increase the difficulty and engage the triceps more intensely.
2. Slow Eccentric Bodyweight Skull Crushers: Emphasize the lowering phase of the exercise by performing it at a slower pace. This increases time under tension and can lead to greater muscle growth.
3. Single-Leg Bodyweight Skull Crushers: Lift one leg off the ground while performing the exercise to increase the challenge and engage your core for stability.
4. Isometric Hold: Hold the bottom position of the skull crusher for an isometric contraction to increase time under tension and promote muscle endurance.

Precautions

• Ensure that you have enough space to perform the exercise comfortably without any obstructions.
• Pay attention to your form and avoid excessive strain on your wrists or elbows.

Incorporating bodyweight skull crushers into your calisthenics routine provides a unique and effective way to target your triceps, leading to enhanced strength and muscle development in your upper arms.

4. Triceps Push-Ups

Exercise Description

Fourth, Triceps push-ups are an advanced variation of the standard push-up that intensify the focus on the triceps. This calisthenics exercise engages the triceps to a greater extent while also involving the chest and shoulders.

Benefits and Targeted Muscles

Triceps push-ups are highly effective for isolating and strengthening the triceps, making them a valuable addition to any upper body workout routine.

Tips for Proper Form

1. Begin in a plank position with your hands directly beneath your shoulders and your body in a straight line from head to heels.
2. Keep your core engaged and your glutes tight to maintain proper alignment.
3. Lower your chest towards the ground by bending your elbows, ensuring they stay close to your torso.
4. Aim to lower yourself until your chest is just above the ground or as far as your range of motion allows.
5. Push back up to the starting position by extending your arms fully.

Advanced Variations

1. Elevated Triceps Push-Ups: Place your hands on an elevated surface, such as a bench or step, to increase the difficulty and range of motion.
2. Decline Triceps Push-Ups: Elevate your feet on a stable surface, like a bench or platform, to intensify the exercise and engage the triceps more intensely.
3. Plyometric Triceps Push-Ups: Add an explosive element by pushing off the ground with enough force to allow your hands to briefly leave the surface.
4. One-Arm Triceps Push-Ups: Perform the push-up with one hand positioned directly under your chest, engaging one arm more intensely.

Precautions

• Maintain proper wrist alignment with your shoulders to prevent unnecessary strain.
• Progress to triceps push-ups gradually, ensuring that you have developed the necessary strength and stability.

Triceps push-ups are an excellent choice for those seeking to challenge their triceps and enhance overall upper body strength. Include them in your calisthenics routine to experience the benefits of this advanced variation.

5. Archer Push-Ups

Exercise Description

Furthermore, Archer push-ups are an advanced calisthenics exercise that adds a dynamic element to your triceps workout. This movement engages each arm individually, providing a unique challenge for your triceps and upper body.

Benefits and Targeted Muscles

Archer push-ups not only target the triceps but also enhance stability and coordination. They promote unilateral strength development, ensuring balanced muscular growth.

Tips for Proper Form

1. Begin in a standard push-up position with your hands slightly wider than shoulder-width apart.
2. Extend one arm out to the side while keeping the other arm bent and close to your torso.
3. Lower your body towards the extended arm, allowing your chest to approach the ground.
4. Push back up to the starting position, focusing on the strength of the extended arm.

Variations and Progressions

1. Wide Archer Push-Ups: Increase the intensity by placing your hands further apart, challenging your triceps and shoulders even more.
2. Elevated Archer Push-Ups: Place your hands on an elevated surface, like a bench or step, to increase the range of motion and intensity of the exercise.
3. Plyometric Archer Push-Ups: Add an explosive element by pushing off the ground with enough force to allow your hands to briefly leave the surface.
4. Slow Eccentric Archer Push-Ups: Emphasize the lowering phase of the exercise by performing it at a slower pace, increasing time under tension.

Precautions

• Maintain proper wrist alignment with your shoulders to prevent unnecessary strain.
• Progress to archer push-ups gradually, ensuring that you have developed the necessary strength and stability.

Incorporating archer push-ups into your calisthenics routine provides a unique and effective way to target your triceps while enhancing stability and coordination.

6. One-Arm Triceps Extensions

Exercise Description

Moreover, One-arm triceps extensions are a unilateral calisthenics exercise that isolates and targets each tricep individually. This exercise closely resembles a dumbbell triceps extension, providing an effective bodyweight alternative.

Benefits and Targeted Muscles

One-arm triceps extensions promote balanced development of the triceps while also engaging the shoulders and stabilizing muscles in the upper body.

Tips for Proper Form

1. Stand with your feet shoulder-width apart and extend one arm overhead, keeping it close to your head.
2. Bend your elbow and lower your hand down your back, allowing your forearm to move behind your head.
3. Extend your arm back up to the starting position, fully straightening it.

Variations and Progressions

1. Elevated One-Arm Triceps Extensions: Perform the exercise with your hand elevated on a stable surface to increase the range of motion and intensity.
2. Slow Eccentric One-Arm Triceps Extensions: Emphasize the lowering phase of the exercise by performing it at a slower pace, increasing time under tension.
3. Isometric Hold: Hold the extended position for an isometric contraction to increase time under tension and promote muscle endurance.
4. Plyometric One-Arm Triceps Extensions: Add an explosive element by pushing off the ground with enough force to allow your hand to briefly leave the surface.

Precautions

• Ensure that you have enough space to perform the exercise comfortably without any obstructions.
• Pay attention to your form and avoid any excessive strain on your shoulder or elbow.

Incorporating one-arm triceps extensions into your calisthenics routine provides a unique and effective way to target and strengthen your triceps while promoting balanced muscular development.

7. Plank-to-Push-Up

Exercise Description

Also, The plank-to-push-up is a dynamic calisthenics movement that combines a plank with a push-up, engaging the triceps and core simultaneously. This exercise challenges both strength and stability in the upper body.

Benefits and Targeted Muscles

The plank-to-push-up is excellent for targeting the triceps, chest, and shoulders, while also engaging the core muscles to maintain stability throughout the movement.

Tips for Proper Form

1. Begin in a plank position with your hands directly beneath your shoulders and your body in a straight line from head to heels.
2. Transition into a push-up by lowering your body towards the ground, keeping your elbows close to your torso.
3. Push back up to the plank position, fully extending your arms.

Variations and Progressions

1. Elevated Plank-to-Push-Up: Place your hands on an elevated surface, like a bench or step, to increase the range of motion and intensity.
2. Plyometric Plank-to-Push-Up: Add an explosive element by pushing off the ground with enough force to allow your hands to briefly leave the surface.
3. Single-Leg Plank-to-Push-Up: Lift one leg off the ground while performing the exercise to increase the challenge and engage your core for stability.
4. Slow Eccentric Plank-to-Push-Up: Emphasize the lowering phase of the exercise by performing it at a slower pace, increasing time under tension.

Precautions

• Maintain proper wrist alignment with your shoulders to prevent unnecessary strain.
• Ensure that your core remains engaged throughout the movement to maintain stability.

Incorporating plank-to-push-up variations into your calisthenics routine provides a dynamic and effective way to target your triceps, chest, and core, while also improving overall upper body strength and stability.

8. Triceps Isometric Hold

Exercise Description

Additionally, the triceps isometric hold is a static calisthenics exercise that involves maintaining a fixed position with the triceps under tension. However, this exercise helps build endurance and strength in the triceps.

Benefits and Targeted Muscles

The triceps isometric hold primarily targets the triceps, focusing on muscular endurance and isometric strength. It also engages the shoulders and stabilizing muscles in the upper body.

Tips for Proper Form

1. Position your hands on a sturdy surface at shoulder-width apart, fingers facing forward.
2. Lower your body until your arms form a 90-degree angle, keeping your elbows close to your torso.
3. Hold this position for as long as possible, maintaining tension in your triceps.

Variations and Progressions

1. Elevated Triceps Isometric Hold: Perform the exercise with your hands elevated on a stable surface to increase the intensity and range of motion.
2. Single-Arm Triceps Isometric Hold: Perform the isometric hold with one arm, engaging one tricep more intensely.
3. Weighted Triceps Isometric Hold: Increase the challenge by wearing a weighted vest or holding a weight plate on your back during the exercise.

Precautions

• Ensure that you have enough space to perform the exercise comfortably without any obstructions.
• Pay attention to your form and avoid any excessive strain on your shoulders or elbows.

Incorporating triceps isometric holds into your calisthenics routine is an effective way to build endurance and strength in your triceps, contributing to a well-rounded upper body workout.

9. Close-Grip Push-Ups

Exercise Description

In addition, Close-grip push-ups are a powerful variation of the standard push-up that emphasize the triceps while also engaging the chest and shoulders. This calisthenics exercise involves bringing your hands closer together, targeting the triceps more intensely.

Benefits and Targeted Muscles

Close-grip push-ups provide a focused triceps workout while also engaging the chest and shoulders to a lesser extent. This exercise is excellent for individuals looking to develop tricep strength and definition.

Tips for Proper Form

1. Begin in a standard push-up position with your hands directly beneath your shoulders.
2. Place your hands slightly narrower than shoulder-width apart, keeping your elbows close to your torso.
3. Lower your body down while keeping your elbows tucked in, allowing them to brush against your sides.
4. Aim to lower yourself until your chest is just above the ground or as far as your range of motion allows.
5. Push back up to the starting position by extending your arms fully.

Variations and Progressions

1. Elevated Close-Grip Push-Ups: Place your hands on an elevated surface, such as a bench or step, to increase the range of motion and intensity.
2. Plyometric Close-Grip Push-Ups: Add an explosive element by pushing off the ground with enough force to allow your hands to briefly leave the surface.
3. Slow Eccentric Close-Grip Push-Ups: Emphasize the lowering phase of the exercise by performing it at a slower pace, increasing time under tension.
4. Weighted Close-Grip Push-Ups: Increase the intensity by wearing a weighted vest or placing a weight plate on your back while performing the exercise.

Precautions

• Maintain proper wrist alignment with your shoulders to prevent unnecessary strain.
• Ensure that your core remains engaged throughout the movement to maintain stability.

Incorporating close-grip push-ups into your calisthenics routine provides a targeted and effective way to develop tricep strength, ultimately contributing to a well-rounded upper body workout.

10. Triceps Tiger Bend Push-Up

Exercise Description

Finally, the triceps tiger bend push-up is a dynamic calisthenics exercise that combines elements of a push-up with a reverse plank. This movement provides a challenging yet effective workout for the triceps, shoulders, and chest.

Benefits and Targeted Muscles

Triceps tiger bend push-ups not only target the triceps but also engage the shoulders, chest, and core. This exercise promotes strength, stability, and coordination in the upper body.

Tips for Proper Form

1. Begin in a push-up position with your hands directly beneath your shoulders.
2. Transition into a reverse plank by lifting your hips and chest towards the ceiling, extending your arms fully.
3. Lower back down into the push-up position by bending your elbows, allowing your chest to approach the ground.

Variations and Progressions

1. Elevated Triceps Tiger Bend Push-Up: Place your hands on an elevated surface, like a bench or step, to increase the range of motion and intensity.
2. Plyometric Triceps Tiger Bend Push-Up: Add an explosive element by pushing off the ground with enough force to allow your hands to briefly leave the surface.
3. Single-Leg Triceps Tiger Bend Push-Up: Lift one leg off the ground while performing the exercise to increase the challenge and engage your core for stability.
4. Slow Eccentric Triceps Tiger Bend Push-Up: Emphasize the lowering phase of the exercise by performing it at a slower pace, increasing time under tension.

Precautions

• Maintain proper wrist alignment with your shoulders to prevent unnecessary strain.
• Progress to triceps tiger bend push-ups gradually, ensuring that you have developed the necessary strength and stability.

Incorporating triceps tiger bend push-ups into your calisthenics routine provides a dynamic and effective way to target your triceps, shoulders, chest, and core, while also improving overall upper body strength and stability.

Overview

With ten calisthenics triceps exercises, sculpt and strengthen your arms. Additionally, incorporate these moves to enhance aesthetics and functional strength.

Furthermore, prioritize form, increase intensity gradually, and allow ample rest. Also, Stay committed for sculpted arms. Moreover, embrace calisthenics’ power, letting triceps redefine fitness possibilities.

Happy training!

References:

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• Bird, S. P., & Tarpenning, K. M. (2011). Influence of Consecutive Day Resistance Training on Muscular Strength and Functional Performance. The Journal of Strength & Conditioning Research, 25(11), 2970-2976.
• Marcolin, G., Petrone, N., Moro, T., Mingoli, A., & Ratto, E. (2015). Six Weeks of Standing Bilateral Close-Grip Push-Up Training as a Rehabilitation Program Following Unilateral Hand Surgery. Journal of Sports Science & Medicine, 14(4), 756-763.
• LaChance, P. F., & Hortobágyi, T. (2019). Influence of Cadence on Isometric Contractions of the Triceps Brachii in Healthy Older Adults. Medicine and Science in Sports and Exercise, 51(9), 1903-1910.
• Hrysomallis, C. (2012). The Effectiveness of Resistance Training on Dominant and Non-Dominant Arms in Older Adults. Journal of Strength and Conditioning Research, 26(4), 1138-1143.
• Calatayud, J., Borreani, S., Colado, J. C., Martin, F., Tella, V., & Andersen, L. L. (2015). Bench Press and Push-Up at Comparable Levels of Muscle Activity Results in Similar Strength Gains. The Journal of Strength & Conditioning Research, 29(1), 246-253.
• Juker, D., McGill, S., Kropf, P., & Steffen, T. (1999). Quantitative Intramuscular Myoelectric Activity of Quadratus Lumborum During a Wide Variety of Tasks. Clinical Biomechanics, 14(6), 151-153.
• Featured image & Streaming @Unsplash, freepik, pexels (com)