Performing Bodyweight Exercise, you can workout muscles in your body including your Triceps without the use of weights. However, keep in mind that you can not train for muscle mass gain as you could with regular weights.
The triceps are a relatively small muscle group, so that means you do not need a lot of different exercises to make them grow. The smaller the muscle, the less volume you need to spark muscle growth. Also, if you are combining working out the triceps with a larger muscle group that day, make sure you perform your smaller muscle exercises after you have done your larger muscle exercises. If you exercise your smaller muscles first, you will not have enough energy to perform your larger muscle exercises.
Close Grip Push Up
The first exercise I like to do when performing my triceps bodyweight exercise, is the close grip push up. This exercise will target the triceps but not isolate them. The close grip push up will also work the…
- shoulders and
- slight emphasis on the abdominal region.
For this first exercise, I like to do a decline close grip push up. I do three sets of this. For each set, I do as many reps as I can until I can’t do any more reps. For beginners, you can do a regular close grip push up if you find the decline close grip push up is too hard to perform.
The second bodyweight exercise I do for the triceps are dips. To activate the triceps more then the chest, keep your elbows close to your side and lean forward a little. This also works the…
- chest and
Doing three sets, with each set going to failure on reps is a great bodyweight triceps workout. Do not be discouraged if you can not do that many reps for dips. Just do as many as you can and continue to the next workout.
Triceps Bench Dips
The third and final bodyweight exercise I do for my triceps is called the triceps bench dips. We have done two different exercises that have worked the triceps and other muscles groups. Now to finish up the routine, you will be doing an isolation exercise that focuses only on working the triceps.
To perform this exercise, start out by having your back face the bench and place your hands behind you. Have your legs straight out in front of you and bend your arms down until your butt touches or is close to the ground. Keeping your legs straight and back vertical, lift up your arms using your triceps muscles. Try to keep your triceps parallel to each other and your elbows pointed away from your body. Like the other two previous exercises, do three sets with each set going till failure on reps.
You can add bodyweight exercises into your weight lifting routine. They are a great way to get your muscle warmed up before heavy lifting or a great way to finish up a routine. One of the most sought is the use of supplements to boost muscular readiness before you attack the gym. Testogen is one of the best brands that trainers recommend for lasting effects springing up in a short time. They are no powders and injections but easy to pop pills that suitably blend in the dietary routine.
You can also add bodyweight exercises on days that you do not have enough energy to lift heavy weights, keeping the muscle active. There are many benefits to bodyweight exercises that even the top bodybuilders still incorporate bodyweight exercise into their routine.