Bodyweight Tricep Exercises are a great alternative to cable press downs and skull crushers. They are also great if you workout on the road and/or don't train at a conventional gym.
What might surprise you though, is that the triceps actually get a lot of work through most pressing movements, so they don't need a ton of direct work. That said, don't fret if you don't have time to dedicate a whole workout to your arms.
Our opinion is that you shouldn't have dedicated arms days anyway, but that is for an entirely different post.
However, if your goal is to shock your triceps into growing, then these 4 bodyweight tricep exercises will do the trick.
The best thing about these bodyweight tricep exercises is that they incorporate a lot of other muscles and energy systems into the exercise. This gives you more bang for your buck when doing them, plus the added complexity will improve your overall athleticism.
The next time you feel like doing tricep press downs, substitute one or two of these intense bodyweight tricep exercises instead.
4 Great Bodyweight Tricep Exercises
Bodyweight Tricep Exercise #1: L-Sits
L-Sits are an incredibly hard bodyweight tricep exercise, but can be trained and progressed easily. L-Sits are great because they work the triceps, lats, and lower pecs. L-Sits also require you to elevate your legs giving your abs a great contraction.
To perform an L-Sit you simply sit with your legs extended out front, like you are going to do some toe touches. Then placing your arms at your sides you press down and lift your ass up off the floor. Hold the top position for 10 to 15 seconds and then lower yourself back down.
That's it. Pretty easy, right?
To make the exercise more difficult, try using parallettes and getting your feet completely off the ground (see featured picture above).
Bodyweight Tricep Exercise #2: Diamond Push-Ups
Diamond Push Ups are a classic bodyweight tricep exercise that work the shoulders, triceps, and inner chest.
They call them a diamond because you hold your forefingers and thumbs together in the shape of a diamond and press up with your hands in this position on the floor.
Tip: Try not to let your elbows flare out to the side. Focus on corkscrewing your elbows into your sides on the way down and then unscrew them on the way up.
Bodyweight Tricep Exercise #3: Psuedo Planche Push ups
Psuedo Planche Push Ups are not a true Planche, but a great way for beginners to play around and start working toward a full Planche.
Psuedo Planche Push Ups are an amazing bodyweight tricep exercise that almost works the entire body; especially the triceps, shoulders, abs, and lower back.
A Psuedo Planche Push Up looks like the top position of a plank, except that your hands are rotated outward and your upper body is extended forward, so that you are only using the tips of your toes for balance.
Tip: When practicing this exercise, begin with just holding the top position until you can hold it for several mintues. Then slowly progress to doing full push ups from this position. It you want to learn how to progress this exercise properly, check out this great YouTube tutorial here.
Bodyweight Tricep Exercise #4: Bench Dips
Bench Dips are another classic bodyweight tricep exercise that you can do anywhere as long as you have access to a chair.
Bench Dips are not the most challenging bodyweight tricep exercise, but they are great for high rep work and for stretching the chest and shoulders.
Tip: If you want to make Bench Dips more challenging, try putting your feet up on a bench in front of you. You can also place a plate, sandbag, or kettlebell across your lap for added weight.
Conclusion: Doing the same old tricep exercises is not only boring, but can lead to a lack of strength gains and muscle growth.
The bodyweight tricep exercises outlined above can help you break barriers in your training and also help you stimulate a greater amount of muscle while trying to get those stubborn triceps to grow.