Best Body Weight Exercise: To achieve a chiseled and toned upper body, you need to do more than just biceps exercises. To have shapely arms, you need to strengthen your triceps. The triceps make up two-thirds of the upper arm and give the back of the arm a horseshoe shape. As a biceps antagonist, its main function is to extend the arm at the shoulder joint.

Best Body Weight Exercise

You don’t need equipment like dumbbells or resistance bands to work your triceps. With weight training, you can effectively work the muscles in the back of your arms. Choose these two exercises. Repeat 8-12 times for every three rounds, resting for 90-120 seconds. Challenge yourself by doing more exercises and repetitions, slowing down (counting to three seconds, counting to three seconds), and taking shorter rest periods. Keeping the elbows as close to the body as possible while lowering the body to the floor and returning to the starting position is the key to making the deadlift a very effective triceps exercise. Have a plan.

Narrow Push-up

Start with your back straight in a strong plank position that engages your core. The distance between your hands should be less than shoulder-width apart.

Pike Push-ups

Pushups work because they put more weight on the shoulders and triceps. Begin in a plank position with your hands under your shoulders and your knees on the floor. Lift your legs towards the ceiling and straighten your knees to come into a downward dog yoga pose. Bend your arms and lower your head to the floor so that your head lightly touches the floor. Extend your arms and push them into the downward-facing dog.

Declined Walls don’t buy

This forward motion targets the triceps as you plant your feet on the wall and bring your elbows closer to your body. From a plank position, place your feet against the wall behind you. Place your feet against the wall and your toes on the wall until you reach a comfortable height. Keep your eyes on the floor in front of your face while bending your elbows to lower your head to the floor. Turn your toes toward your toes as you lower your head and bring your toes back onto the balls of your feet as you raise your head.

Press Down Best Body Weight

This two-part exercise starts with a standard push-up and ends with a wrist plank. Start in the plank position. Hands under shoulders, back straight, hips and core engaged. Keeping your elbows as close to your body as possible, bend to lower your elbows to the floor, then push them back into the plank. From the plank position, lower your wrists to the floor, keeping your back straight. To lift to a full plank, push the arms apart and pull the elbows toward the body.

Triceps Dip

Sit on the floor with your knees bent at a 90-degree angle and your toes pointing towards the ceiling. Place your hands on the floor behind your hips and point your toes forward. Lift hips off the floor and straighten elbows to return to the starting position. Bend your elbows back and lower your hips toward the floor. Straighten your elbows again to raise your hips back to the starting position until they touch the floor. The key to targeting the triceps is keeping the elbows back and preventing them from popping out.

Slowly lower yourself to the floor, pause at the bottom of the movement, then lift again with more force to tighten the movement. You can use a chair, bench, or table to increase the intensity while providing more range of motion. Bend your elbows to 90 degrees to lower your hips to the floor before pushing back to the starting position.

Alligator Wall

As you lower your body to push up, pull your right knee toward your right elbow. As you push back into the plank, switch legs and lower your left knee to the floor with your left elbow.

Stick Body Weight Exercise

This exercise will test your strength, endurance, and explosiveness. By moving your arms, your back arms and core must work hard to maintain balance. Start in a plank position, making sure to engage your core and glutes to stabilize your back. Instead of placing your hands under your shoulders, place one hand in front of you on a mat or floor and marvel at your hand position. Do two push-ups, focusing on stabilizing your core and keeping your shoulders close to your body for balance. Switch hands and repeat.

What are the best tricep exercises for beginners? Bodyweight triceps exercises are great for beginners because they train coordination and balance while strengthening your arms. Bodyweight exercises require no equipment, so anyone can do them and practice good posture. These two bodyweight tricep exercise variations are great for beginners.