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Best Exercises For Triceps Without Weights

A Beachbody Trainer Reveals His 3 Favourite Bodyweight Moves For Triceps

Jun 22 2018

If you're looking to tone up your arms, you may turn to bicep curls or hammer curls to build up your biceps. But what about your triceps? The muscles on the back of your arms really show definition, and can help lean them out. Beachbody super trainer Joel Freeman, who created the new lifting program LIIFT4, told POPSUGAR that women tend to not work their triceps as much as they should.

To work your triceps, you don't necessarily need a set of dumbbells; Joel recommends these three bodyweight moves to strengthen these muscles and tighten your arms. If they seem advanced at first, start with a couple reps and work your way up. The best part of these exercises? You can do them right at home, no equipment necessary.

Image Source: POPSUGAR Photography / Kathryna Hancock

Triceps Push-Ups

This push-up variation targets the backs of the arms like no other. To modify, Joel suggests starting on your knees and bringing your knees closer underneath your hips, and building up to doing it starting from a plank.

  • Begin in plank position with your arms and body straight, shoulders over your wrists. Keep your core engaged.
  • Bend your elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides.
  • Straighten your arms, coming back to plank position.
  • This counts as one rep. Do as many reps as you can with correct form.
Image Source: POPSUGAR Photography

Triceps Dips

It's one of those retro gym moves that gets the job done! Tone the backs of your arms with classic triceps dips. Joel said you can also do these on a chair. If you want to make it harder, bring your feet further out from underneath you.

  • Position your hands shoulder width apart on the floor or on a secured bench or stable chair.
  • Move your booty in front of the bench with your legs out in front of you and feet placed about hip width apart on the floor.
  • Straighten your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
  • Now slowly bend at your elbows and lower your upper body toward the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench.
  • Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position.
  • This counts as one rep.
Image Source: POPSUGAR Photography / Kat Borchart

Diamond Push-Up

Joel said these are a little more advanced, but it's a great exercise that also targets your shoulders.

  • Begin in plank position. Place your hands together, directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
  • After an inhale, exhale to bend your elbows, lowering your chest toward the floor.
  • Inhale to straighten the arms.
  • This counts as one rep.
  • If this is too difficult, try separating your hands a couple inches or widening your feet slightly. Still too hard? Then lower the knees to the ground.
Image Source: POPSUGAR Studios

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