When it comes to building strong and defined arms, focusing on the triceps is key. The triceps muscle makes up a significant portion of your upper arm and plays a crucial role in various pushing movements. Calisthenics, a form of bodyweight training, offers an effective way to target and strengthen your triceps without the need for fancy gym equipment. In this article, I will share with you the 7 best calisthenics exercises for triceps that you can incorporate into your workout routine to achieve strong and sculpted arms.
The 7 Best Calisthenics Exercises For Triceps
1. Tricep Dips
Tricep dips are a classic calisthenics exercise that targets the triceps, shoulders, and chest. To perform tricep dips, find a sturdy surface like parallel bars or a dip station. Grip the bars with your hands shoulder-width apart and lift yourself up, keeping your elbows close to your body. Slowly lower your body by bending your elbows until your upper arms are parallel to the ground, then push yourself back up to the starting position. Aim for 3 sets of 10-12 reps for an effective tricep workout.
2. Diamond Push-ups
Diamond push-ups are a challenging variation of traditional push-ups that place a greater emphasis on the triceps. To do diamond push-ups, start in a push-up position with your hands close together under your chest, forming a diamond shape with your thumbs and index fingers. Lower your body towards the ground while keeping your elbows close to your sides, then push back up to the starting position. Incorporate diamond push-ups into your routine with 3 sets of 8-10 reps for maximum tricep engagement.
3. Tricep Bench Dips
Tricep bench dips are a great bodyweight exercise that specifically targets the triceps. To perform tricep bench dips, sit on the edge of a bench or chair with your hands placed on the edge, fingers facing forward. Walk your feet out and lower your body by bending your elbows until your upper arms are parallel to the ground. Push yourself back up to the starting position using your triceps. Aim for 3 sets of 12-15 reps to effectively strengthen your triceps with this exercise.
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Ultimate Bicep Calisthenics Guide4. Close Grip Push-ups
Close grip push-ups are another effective calisthenics exercise for targeting the triceps. Start in a push-up position with your hands positioned directly under your shoulders, closer together than a traditional push-up. Lower your body towards the ground while keeping your elbows tucked in close to your body, then push back up to the starting position. Incorporate close grip push-ups into your routine with 3 sets of 10-12 reps to feel the burn in your triceps.
5. Tricep Extensions
Tricep extensions are a dynamic calisthenics exercise that engages the triceps while also working the core and stabilizing muscles. To perform tricep extensions, start in a plank position with your hands directly under your shoulders. Lower your body towards the ground, bending your elbows at a 90-degree angle, then press back up to the starting position. Repeat for 3 sets of 12-15 reps to target and strengthen your triceps effectively.
6. Tricep Kickbacks
Tricep kickbacks are a challenging calisthenics exercise that isolates the triceps for maximum muscle engagement. Begin by holding a dumbbell in each hand and bending your knees slightly. Hinge forward at your hips while keeping your back flat, then extend your arms straight back, squeezing your triceps at the top of the movement. Slowly lower the weights back down and repeat for 3 sets of 10-12 reps to sculpt and define your triceps.
7. Plank Tricep Extensions
Plank tricep extensions are a unique calisthenics exercise that combines the benefits of a plank with tricep strengthening movements. Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Lower your body towards the ground by bending your elbows, then push back up to the starting position. Aim for 3 sets of 12-15 reps to challenge your triceps and core stability with this exercise.
Incorporate these 7 best calisthenics exercises for triceps into your workout routine to target and strengthen your triceps effectively. Remember to focus on proper form and technique to avoid injury and maximize your results. With consistency and dedication, you’ll be on your way to achieving strong and defined triceps that will not only enhance your physical appearance but also improve your overall strength and functional fitness.
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Blend Calisthenics & Weightlifting for Maximum Results
