9 Bodyweight Tricep Exercises to Tone, Sculpt and Strengthen

Your triceps are made up of three smaller muscles. They help to extend – or straighten – the arm out and help to stabilize your shoulder and scapula during different movements, like pulling downwards and pushing up. Working and challenging each of these muscles is key to toned, strong triceps and mobility.

You can skip the expensive, confusing workout equipment though. Just use your bodyweight to sculpt and strengthen your tricep muscles. These simple exercises will help work your triceps and the muscles around them (even your core!) to get the best results.

We recommend doing these exercises 2-3 times a week, no equipment needed!

Bench dips | 10 reps

1. Sit on the edge of a bench or couch. Place your palms down on the edge on the seat, framing your hips, and place your feet flat on the floor with your knees bent.
2. Scoot your hips off the edge of the bench so that your weight is in your palms.
3. Inhale to bend your elbows to 90-degree angles, lowering your hips toward the floor. Then, exhale to straighten your arms and press back up. Repeat for 10 reps.

Tabletop Dips | 10 reps

1. Sit on a mat with your knees bent and your feet on the floor, hip-width distance apart. Place your hands down behind you with your fingers pointing towards your heels.
2. Lean back onto your palms and lift your hips up towards the sky.
3. Inhale to bend your elbows, dipping your hips down. Then, exhale to straighten your arms back out, pressing back up. Repeat for 10 reps.

Modified Chaturanga Pushup | 8 reps

1. Kneel down on your mat on your hands and knees. Lower your hips down so that there is a straight line from your shoulders to your knees. Stack your shoulders over your wrists.
2. Shift your shoulders forward an inch, then keeping your elbows in by your sides, bend your elbows to 90-degrees to come into a tricep pushup.
3. Exhale to straighten your arms back out. Repeat for 8 reps.

Wall Skull Crushers | 12 reps

1. Stand facing a wall.
2. Place your hands on the wall in line with your shoulders and walk your feet back a few inches.
3. Take an inhale to bend your elbows towards 90 degrees. Then, exhale to straighten your arms back out. Continue pressing down and up for 12 reps.

Diamond Pushup | 8 reps

1. Begin kneeling on your mat in a tabletop position. Walk your hands forward an inch and lower your hips down to create a straight line from your shoulders to your knees. Bring your index fingers and thumbs together to create a diamond-shaped between your hands. Bend your knees and cross your ankles.
2. Inhale to bend your elbows towards 90 degrees, keeping your upper arms in so that they graze your ribs and your elbows point back.
3. Exhale, to press back up, straightening your arms. Repeat for 8 reps.

Climber Pushup | 5 reps per side

1. Come into a tabletop position on your hands and knees. Walk your hands forward an inch and lower your hips towards the ground to find a straight line from your shoulders to your knees.
2. Slowly, pick up your right palm and lower down to your right forearm. Then, pick up your left palm and lower down to your left forearm. Pause for a moment in your forearm plank.
3. Next, pick up your right forearm and place your right palm under your right shoulder. Then, pick up your left forearm and place your left palm under your left shoulder. This should bring you back onto both palms.
4. Repeat 4 more times, leading with your right arm. Then switch sides and lead with your left arm for 5 reps. If it feels easy on your knees, you can try it with your knees off the ground.

Press Up | 8 reps

1. Start in a forearm plank position with your forearms parallel and your hands flat on the mat. Make sure that your hips are in line with your shoulders and knees. Bend your knees and cross your ankles.
2. Exhale as you press into your palms and lift your elbows up to straighten your arms.
3. Then, inhale to very slowly lower your forearms back down. Keep your elbows back and in the entire time, and keep your movements controlled.

Side Press Up | 8 reps per side

1. Start by lying down on your side with your legs stacked. Wrap your bottom arm around the front of your torso and place your top hand on the floor in front of your belly so that the elbow is stacked over the wrist.
2. On an exhale, press into your top hand and straighten out the arm, lifting your torso off the ground.
3. Take an inhale to slowly bend the elbow and lower your torso back towards the ground. Repeat for 8 reps, then switch sides.

Inchworm | 10 reps

1. Start standing at the back of your mat with your feet hip-width distance apart.
2. Keep your back flat as you bend your knees and place your hands on the ground in front of you. Walk your hands towards the top of your mat until you come into a high plank position with your shoulders stacked over your wrists.
3. Then, walk your hands back to your feet and stand all the way back up. Repeat for 10 reps.

(Your Next Workout: 11 Easy Bodyweight Exercises for Lower Back Pain)

The post 9 Bodyweight Tricep Exercises to Tone, Sculpt and Strengthen appeared first on PaleoPlan.

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Entry Published : March 28, 2019 at 04:34AM
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Your triceps are made up of three smaller muscles. They help to extend – or straighten – the arm out and help to stabilize your shoulder and scapula during different movements, like pulling downwards and pushing up. Working and challenging each of these muscles is key to toned, strong triceps and mobility.

You can skip the expensive, confusing workout equipment though. Just use your bodyweight to sculpt and strengthen your tricep muscles. These simple exercises will help work your triceps and the muscles around them (even your core!) to get the best results.

We recommend doing these exercises 2-3 times a week, no equipment needed!

Bench dips | 10 reps

1. Sit on the edge of a bench or couch. Place your palms down on the edge on the seat, framing your hips, and place your feet flat on the floor with your knees bent.
2. Scoot your hips off the edge of the bench so that your weight is in your palms.
3. Inhale to bend your elbows to 90-degree angles, lowering your hips toward the floor. Then, exhale to straighten your arms and press back up. Repeat for 10 reps.

Tabletop Dips | 10 reps

1. Sit on a mat with your knees bent and your feet on the floor, hip-width distance apart. Place your hands down behind you with your fingers pointing towards your heels.
2. Lean back onto your palms and lift your hips up towards the sky.
3. Inhale to bend your elbows, dipping your hips down. Then, exhale to straighten your arms back out, pressing back up. Repeat for 10 reps.

Modified Chaturanga Pushup | 8 reps

1. Kneel down on your mat on your hands and knees. Lower your hips down so that there is a straight line from your shoulders to your knees. Stack your shoulders over your wrists.
2. Shift your shoulders forward an inch, then keeping your elbows in by your sides, bend your elbows to 90-degrees to come into a tricep pushup.
3. Exhale to straighten your arms back out. Repeat for 8 reps.

Wall Skull Crushers | 12 reps

1. Stand facing a wall.
2. Place your hands on the wall in line with your shoulders and walk your feet back a few inches.
3. Take an inhale to bend your elbows towards 90 degrees. Then, exhale to straighten your arms back out. Continue pressing down and up for 12 reps.

Diamond Pushup | 8 reps

1. Begin kneeling on your mat in a tabletop position. Walk your hands forward an inch and lower your hips down to create a straight line from your shoulders to your knees. Bring your index fingers and thumbs together to create a diamond-shaped between your hands. Bend your knees and cross your ankles.
2. Inhale to bend your elbows towards 90 degrees, keeping your upper arms in so that they graze your ribs and your elbows point back.
3. Exhale, to press back up, straightening your arms. Repeat for 8 reps.

Climber Pushup | 5 reps per side

1. Come into a tabletop position on your hands and knees. Walk your hands forward an inch and lower your hips towards the ground to find a straight line from your shoulders to your knees.
2. Slowly, pick up your right palm and lower down to your right forearm. Then, pick up your left palm and lower down to your left forearm. Pause for a moment in your forearm plank.
3. Next, pick up your right forearm and place your right palm under your right shoulder. Then, pick up your left forearm and place your left palm under your left shoulder. This should bring you back onto both palms.
4. Repeat 4 more times, leading with your right arm. Then switch sides and lead with your left arm for 5 reps. If it feels easy on your knees, you can try it with your knees off the ground.

Press Up | 8 reps

1. Start in a forearm plank position with your forearms parallel and your hands flat on the mat. Make sure that your hips are in line with your shoulders and knees. Bend your knees and cross your ankles.
2. Exhale as you press into your palms and lift your elbows up to straighten your arms.
3. Then, inhale to very slowly lower your forearms back down. Keep your elbows back and in the entire time, and keep your movements controlled.

Side Press Up | 8 reps per side

1. Start by lying down on your side with your legs stacked. Wrap your bottom arm around the front of your torso and place your top hand on the floor in front of your belly so that the elbow is stacked over the wrist.
2. On an exhale, press into your top hand and straighten out the arm, lifting your torso off the ground.
3. Take an inhale to slowly bend the elbow and lower your torso back towards the ground. Repeat for 8 reps, then switch sides.

Inchworm | 10 reps

1. Start standing at the back of your mat with your feet hip-width distance apart.
2. Keep your back flat as you bend your knees and place your hands on the ground in front of you. Walk your hands towards the top of your mat until you come into a high plank position with your shoulders stacked over your wrists.
3. Then, walk your hands back to your feet and stand all the way back up. Repeat for 10 reps.

(Your Next Workout: 11 Easy Bodyweight Exercises for Lower Back Pain)

The post 9 Bodyweight Tricep Exercises to Tone, Sculpt and Strengthen appeared first on PaleoPlan.

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