5 Best Calisthenics Tricep Exercises

The triceps are muscles located at the back of your upper arm, and play a significant role in both aesthetics and functional strength. Calisthenic tricep exercises offer a fantastic way to target and tone this essential muscle group without the need for specialized equipment. In this article, we’ll explore the best calisthenic tricep exercises to help you achieve those sculpted arms you’ve always wanted.

Why Focus on Calisthenic Tricep Exercises?

Training your triceps through callisthenics also enhances functional strength, benefiting your daily activities.

The Anatomy of the Triceps

To target the triceps effectively, it’s essential to know their anatomy. The triceps are comprised of three specific parts: the long head, lateral head, and medial head. Different exercises emphasize specific parts of the triceps, providing a well-rounded workout.

The Best Calisthenic Tricep Exercises

Disclaimer: This list is based on the difficulty and/or equipment requirement of each exercise, with #5 being the most difficult and needing the most equipment and #1 being the easiest and/or needing the least equipment

#5 Tricep Dips

There are 3 main types of tricep dips which are:

Straight Bar Dips

U-Shaped Bar Dips

Ring Dips

Tricep dips target all 3 heads of the tricep muscle, as well as the chest and shoulders.

Directions:

With your hands gripping the bar or rings, lower your body by bending your elbows. Push back up to work those triceps effectively.

This exercise requires equipment and may be difficult for beginners to perform, therefore, it sits at #5 on this list.

#4 Ring Tricep Extensions

Ring Tricep Extensions primarily work the long head of the triceps.

Directions:

To perform the exercise, adjust your rings to hip height or just below hip height, grab a hold of the rings, take a few steps back and lean forward, lower your body by bending your elbows, then extend your elbows to come back up, repeat for reps and keep your core engaged throughout the exercise.

This exercise also requires equipment and may be difficult for beginners to perform, however, it is a great exercise to isolate the triceps, so this exercise sits at #4 on this list.

#3 Sphinx Push Up

The Sphinx Push-Up is a bodyweight great exercise that targets the whole tricep.

Directions:

To perform this exercise, get into a plank position, push your toes into the ground, place your hands slightly in front of you, engage your core and glutes, and bend your elbows to lower your body, then extend them to come back up. Repeat for reps.

This exercise requires no equipment, however, some beginners may find it difficult to perform this exercise, therefore, it sits at #3 on this list.

#2 Bench Dips

You can perform bench dips with your heels on the ground or elevated:

Elevated Bench Dips

Ground Bench Dip

Bench Dips primarily work the lateral head of the triceps, however, the long head and medial head are also involved in this movement. The anterior deltoids and chest are also involved in this exercise.

Directions:

To do bench dips, sit on the edge of a bench, place your hands beside your hips, slide your bottom off the bench, and lower your body by bending your arms, then push back up to the starting position. You can add weight to this exercise by placing weighted plates on your thighs.

This is a simple and effective exercise for all individuals to work their triceps, and it requires minimal equipment, therefore, it sits at #2 on this list.

#1 Diamond Push-Ups

Diamond push-ups are an excellent exercise for focusing on the lateral head of the triceps. The long head and medial head of the triceps are also involved in this exercise, as well as the chest and deltoids.

Directions:

To perform this exercise, place your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body while ensuring your elbows remain near your body’s sides. Push up to the starting position. Keep your core and glutes engaged throughout the exercise.

This exercise is very simple and effective to perform, and it requires no equipment, so you can perform this exercise right from your bedroom floor; therefore, this exercise ranks at #1 on this list.

Conclusion

Building strong and defined triceps through calisthenic exercises is not only effective but also convenient. These exercises can be performed anywhere, and they require minimal to no equipment. By incorporating these 5 best calisthenic tricep exercises into your fitness routine, you can achieve impressive tricep development and overall upper-body strength.

Remember, consistency is key, so make sure to integrate these exercises into your regular workout routine. Your triceps will thank you for the attention and effort you invest in them!

FAQs

How often should I perform these tricep exercises?
It’s recommended to train your triceps 2-3 times a week, allowing sufficient rest between sessions for muscle recovery.

Can calisthenic tricep exercises replace traditional weightlifting for tricep development?
Calisthenic exercises can effectively build tricep strength and size, but combining them with traditional weightlifting can yield even better results.

Are these exercises suitable for beginners?
Yes, many of the listed exercises are suitable for beginners, with progressions available as you advance in strength and skill.

What should I do if I don’t have access to parallel bars for tricep dips?
You can use stable household items like chairs or a low table to perform tricep dips.

How long does it take to see results from calisthenic tricep exercises?
Results vary from person to person, but with consistent training and a balanced diet, you can expect to see noticeable improvements within a few weeks.