TOP 5 TRICEP EXERCISES AT HOME WITHOUT EQUIPMENTS | TRICEP EXERCISES

TOP 5 TRICEP EXERCISES WITHOUT EQUIPMENTS | TRICEP EXERCISES

TOP 5 TRICEP EXERCISES WITHOUT EQUIPMENTS ARE AS FOLLOW:

1. Knee Diamond Push-Up

2. Bench Dip

3. Kneeling Bodyweight Triceps Extension

4. Close-Grip Push-Up

5. Pike Push Up

1. Knee Diamond Push-Up:

If you’re looking for a straightforward bodyweight tricep workout to add to in your home workout routine, knee diamond push-up, is a great staple exercise to get you started without equipments.

The diamond push-up on the knees is a brilliant beginner exercise for the development of the triceps brachii. Practice diamond push-ups on the knee by bringing your hands close together to form a diamond or triangle shape below your chest and by putting the knee on the floor.

How To Do Knee Diamond Push Up

1. Get into a push-up position, supporting your body on your hands and knees instead of on your hands and forefeet.
2. Your hands should be positioned in such a way as to create a diamond shape with your thumbs and index fingers.
3. Keeping your body straight and rigid and your elbows close to your body, inhale as you lower your chest to the floor.
4. Exhale as you extend your elbows and push your body back up to the starting position.

2. Bench Dip:

A bench dip is a medium-intensity exercise that uses your own bodyweight to strengthen your triceps. Bench dips are fairly simple to learn and can be done almost anywhere, making them a great exercise for home-workout.

This is one of the simple and best body exercise, must add this bodyweight triceps exercises in your workout regime.

How To Do Bench Dip

1. Place your hands on the side of a flat bench so that your body is perpendicular to the bench when you place your feet out in front of you.
2. Only your heels should be on the floor and your legs should be straight. Keep your knees and hips bent.
3. Your arms should be fully extended with just your palms on the bench.
4. Bend your elbows to lower your body down until your elbows reach 90 degrees.
5. Now extend your arms to lift your body back to the starting position, flexing your triceps hard at the top.

3. Kneeling Bodyweight Triceps Extension:

Kneeling bodyweight triceps extension is one of the best triceps exercises to isolate your triceps brachii in the absence of dumbbells, barbells, and weight machines. This at home tricep workout does not require any equipment. It’s an ideal beginner’s exercise for those who have limited upper body strength, and it can be used to build both muscle and strength progressively.

To make the kneeling bodyweight triceps extension exercise more difficult, either move your knees backward or lean forward so that more of your body weight is over your hands.

How To Do Kneeling Bodyweight Triceps Extension

1. Get on all fours with your hands together under your chest
2. Lower your elbows to the floor, shoulder-width apart.
3. Lean forward so that your body weight is supported by your elbows. Exhale as you push your body off the floor by extending your elbows.
4. Inhale as you lower your elbows to the starting position by flexing your elbows. Repeat the desired number of repetitions.

4. Close-Grip Push-Up:

The close-grip push-up is a variation of the push-up that focuses on hitting the triceps. This workout is another great option that will help you to target the tricep and grow your arms at home without equipment.

If facing difficulty while doing a close grip push up, feel free to perform the push-up on your knees as you work on developing your strength.

How To Do Close Grip Push-Up

1. Come into a plank position with your wrists underneath your shoulder.
2. Keep elbows tucked into sides. Lower body until your chest almost touches the ground.
3. Pause, and then push back up to the starting position without locking your elbows out.
4. Repeated the desired number of reps and sets.

5. Pike Push Up:

Pike Push-ups aka shoulder push-up is a variation of the pushups that increases strength and stability in the shoulders and triceps. Performing the exercise in a more upright position will target the shoulders more than the chest.

The pike push-up looks like a mash-up of Downward-Facing Dog and Dolphin Pose, and this move can build major strength.

How To Do Pike Push Up

1. Start in a standard push-up position with your hands slightly wider than shoulder-width apart and elbows completely locked out.
2. Lift the hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
3. Slowly lower the top of your head towards the ground. Once your head is about to contact the ground, pause for a second.
4. Then slowly push back until your arms are straight, and you’re in the inverted V position.

FAQ

Can You Build Your Triceps Without Weights?

Achieving defined and muscular triceps does not require spending hours in the gym lifting weights. The secret to building this muscle is using exercises that target all three heads. Effective bodyweight triceps exercises can strengthen the muscle’s power, strength, and tone—no equipment required. And because at home tricep exercises are so convenient, it’s easier to stick to your routine. Consistency is key to muscle building.

Takeaways

For anyone, who is interested in building triceps muscles and gaining strength, these bodyweight triceps exercises are highly recommended.

The exercises in this article are an excellent starting point and progression for your equipment-free tricep workout program.It not only allows for targeted muscle development, but also provides overall triceps and upper body development. It is easy to do and requires no more scientific details. If done consistently, the results will speak by themselves.