Best Triceps Exercises (without weights)

1. Diamond Push-Up 

Diamond push-ups are far from easy, but done correctly they’re one of the best tricep exercises you can do.

 

How to do:

• Start in a push-up position with your thumbs and index fingers of each hand touching to make a diamond shape
• While keeping your elbows as close to your side as possible, lower yourself down until your chest touches the back of your hands.
• Keep everything tight (abs, glutes, thigh muscles) throughout the movement.
• Push back up to the starting position and repeat.

Regressions (if it’s too difficult):

• Diamond Push-Up Against Wall
• Hands-Elevated Diamond Push-Up
• Regular Push-Up From Floor

Progressions (if it’s too easy):

• Feet-Elevated Diamond Push-Up
• Weighted Diamond Push-Up (using a backpack or resistance band)

 

2. Dip

Dips are another great exercise that work the triceps and chest to varying degrees depending on the variation you choose.

How it should be done:

• Balance between two benches or chairs, with your feet on one chair and your hands on the other.
• Keep you chest up and your back straight throughout the exercise.
• Lower yourself until your elbows are bent to about 90 degrees.
• Then press back up to straighten out your arms.

Regressions:

• Bent-Knee Bench Dips (from the floor)
• Straight-Leg Bench Dips (from the floor)

Progressions:

• Weighted Bench Dip (resting a heavy backpack or suitcase on your thighs)
• Parallel Bar Dip
• Weighted Parallel Bar Dip (using a backpack or something you can lock in between your legs)

3. Tricep Extension

 

Here’s how they’re done:

• Stand in front of the surface, and place your hands about 6 inches apart.
• Step back a few feet, letting your body straighten out as you do so. Keep your abs and glutes so that your body forms a straight line.
• Now lower your entire body forward, bending only at your elbows, so that your head ducks below your hands (as if you are trying to do an overhead tricep stretch).
• Keep your elbows tucked in close the whole way. The only movement should occur at the elbows.
• Extend back up using your triceps.

Regression:

• From wall (the higher you place your hands and the steeper the angle of your body, the easier it will be)

Progression:

• From floor

 Source: Travel STRONG