12 Triceps Workouts Without Weights You Can Try Today!
We taught you how to exercise and build your biceps without weights, now it’s time to talk about how you can get your triceps in shape.
You can’t work one muscle and not work the other. It doesn’t work like that. The biceps and triceps are like yin and yang and if you want well-toned and balanced arms, then you have to check out this article.
In this article, we’ll discuss 12 different triceps workouts you can do today without using any weights. But first, let’s talk about what the triceps are and how they are different from your biceps.
Where are Your Triceps?
Like biceps, triceps are located in the upper arm between the shoulder blades and elbows. However, instead of lying at the front of the upper arm, triceps lie at the back. They are pushing muscles and oppose your biceps.
Biceps are used for pulling or bending the arm at the elbow while triceps are used for pushing or extending the arm.
1. Triceps Push Ups
These are similar to normal push ups, however, you’ll have to position your arms slightly different to target your triceps
Step 1: Get into a plank position with your shoulders directly above your wrists, body straight and on your tippy-toes. Your feet should be together.
Step 2: Bend your elbows in line with your shoulders to lower your body to the floor. Do not extend your bent elbows outwards, they should be tucked at your sides.
Step 3: Straighten your arms to return to the plank position. This is one rep.
Modification: Instead of extending your body to your tippy toes, bend your knees.
2. Triceps Dips
Tricep dips are one of the most common exercises used to tone the triceps without weights. All you need to do it is a flat surface.
Step 1: Sit on the floor with your back straight and legs extended.
Step 2: Position your arms shoulders width apart behind you and bend your knees, keeping the soles of your feet flat on the ground.
Step 3: Use your arms to push down into the floor, and raise your glutes off the floor to create tension in your triceps. Your knees and arms should never change position.
Step 4: Slowly bend your elbows to a 90-degree angle to return to your original position with your glutes hovering the floor slightly. This is one rep.
Modification: This is the simplest form of the exercise, but if you want to ramp it up, use a chair to elevate your arms for a deeper dip.
3. Diamond Push Ups
This is another variation of push ups that targets the triceps better than traditional push ups.
Step 1: Assume a tall plank position with the body extended to the tippy toes with your feet together.
Step 2: Place your hands together to form a diamond or triangle by touching your thumbs and index fingers.
Step 3: Exhale into bending your elbows to lower your chest toward the floor, and by extension your entire body.
Step 4: Inhale and straighten your elbows to assume your original position. This is one rep.
Modification: Bend your legs at the knees or separate your feet.
4. L-Sit
This exercise requires tremendous strength so don’t be discouraged if you can’t maintain it right away.
Step 1: Sit on the floor in a piked seated position, i.e. with your back straight and your legs extended in front of you.
Step 2: Place your palms on the floor beside your hips and straighten your locked arms.
Step 3: Squeeze your glutes and press your palm into the floor to lift them.
Step 4: Your body should be supported from your shoulders all the way to your palms. Next, tighten your core and slowly lift your legs off the floor, keeping them straight and together, while pointing your toes.
Step 5: Bring your hips slightly in front of your hands and hold for at least ten seconds.
Modification: There isn’t any, we told you it was a challenge!
5. Dive bomber
The diver bomber is primarily an upper body and core workout
Step 1: Assume the downward dog position. In other words, your belly should be facing the floor and your body should be in an inverted V position by extending the arms and feet while raising the hips.
Step 2: Slowly bend your elbow to lower your chest while keeping your hips raised.
Step 3: Straighten your arms again, but instead push your chest outwards in front of you with your hips hovering above the floor.
Step 4: Return to the original position by pushing your hips upwards, causing your chest to face the floor. This is one rep.
Modification: Bend your knees as you lower your body from the plank position
6. Renegade row with towel
For this exercise, you will need a long towel
Step 1: Assume a tall plank position. Your hands should be a bit wider than shoulder’s width apart and your legs should be hip-width apart
Step 2: Grasp the towel tightly with both hands and brace your core.
Step 3: Bend one arm back as much as possible while grasping the towel. Your bodyweight should be focused on one hand and your elbow should be pointed upwards.
Step 4: Hold this position for at least 15 seconds then return to the starting position. This is one rep. Repeat with the other arm for another rep.
Modification: Bend your knees
7. Inchworm
Inchworm is great for your triceps but it also works as a great body stretch.
Step 1: Stand up straight. Your legs should be together and your feet should be flat.
Step 2: Bend over and touch your toes while keeping your feet straight.
Step 3: Use your hands to start walking your body forward until you are in a plank position.
Step 4: Take small forward steps with your legs until they are near your hands. You may bend them a little. This is one rep.
Modification: Bend your knees
8. Arm circles
This exercise is a great warm-up for upper body exercise since it targets the shoulders, biceps, and triceps.
Step 1: Stand up straight. Your feet should be flat on the ground.
Step 2: Extend your arms upwards and outwards from your side until they are at a 90-degree angle with your body.
Step 3: Move your arms in small forward circles for 30 seconds. This should be a fast motion.
Step 4: Do reverse circles for 30 seconds.
Step 5: Do larger circles in forward and reverse motions.
Modification: None
9. Wall push ups
If your floor is too hard and you don’t own a yoga mat, then you may not be too keen on floor exercises. Good thing you can do your push ups on a wall. Yup, you read correctly. This is how you do it:
Step 1: Stand about one or two feet in front of a wall with your back straight and feet flat.
Step 2: Lift your arms and place your palms on the wall, a bit wider than shoulder feet apart with your fingers pointing to the ceiling.
Step 3: Bend your elbows and bring your chest and chin as close to the wall as possible. Your feet should not move.
Step 4: Push your palms into the wall to straighten your arms and return to your original position. This is one rep.
Modification: You didn’t seriously think there was a modification did you? Let’s move on to the next exercise.
10. Plank up-downs
Planks are great for building core strength but they also do a ton for toning and strengthening all your arm and shoulder muscles.
Step 1: Assume the tall plank position with your palms flat, back straight, neck neutral and feet extended to your tippy toes.
Step 2: Bend one elbow at a time and rest on your forearm.
Step 3: When supported by both forearms, extend your arm, one at a time to return to your original position. This is one rep.
Modification: Do a forearm plank instead. Do not extend your arms.
11. Plank rotation
Plank rotations are a more advanced form of the traditional plank and can be hard for a beginner since it requires a lot of arm strength.
Step 1: Get into a plank position. Ensure your abs and arms are tight, elbows are locked, feet are together and your body is in a straight line.
Step 2: Lift one arm off the ground and extend to the sky. While doing this, turn your entire body to the side. Your feet should still be together and your body should still be in a straight line. Try to hold this position for 10 seconds and stretch your body.
Step 3: Return your body to the original position in a smooth, controlled motion and repeat on the other side.
Modification: The only way to modify this exercise is by doing it faster, which makes it even harder.
12. Reverse plank leg lift
Here’s an exercise that lets you work on your triceps, but also your legs, glutes, and abs.
Step 1: You will need to assume what is known as an inverse plank position. Instead of facing the floor, you will need to face the ceiling. To do this, sit on the floor with your back straight and legs extended. Place your palms flat on the floor behind your back, shoulder’s width apart. Your fingers should be pointed in the same direction as your body.
Step 2: Extend your arms by pushing into the floor. In doing so, raise your body off the floor onto your heels.
Step 3: Tighten your abs and lift one leg high in the air, then lower it back onto its heel. Repeat with the other leg. This is one rep.
Modification: Do not raise your leg. Hold the plank position.
Committing to the triceps and biceps exercises without weights we have given you can give you the arms you’ve long for but could never achieve. Say goodbye to flabs and hello to spaghetti strap tops. What are you waiting for? Those arms aren’t going to tone themselves!