Best Advanced Triceps Workouts With Bodyweight

Diamond Push Ups are a challenging variation of the standard Tricep Push Up, focusing on your chest and triceps. By placing your hands together in a diamond shape, you also engage your core for stability.

How to do it

1. Place your palms under your chest, forming a diamond with your index fingers and thumbs.
2. Lift your body into a straight line from your shoulders to your heels.
3. Bend your elbows to lower your chest to your hands, then push back up to the starting position. Keep your body straight by using your core.

The Cobra Triceps Extension is a bodyweight exercise that helps strengthen your triceps while improving your push-up form. It's ideal for beginners looking to build up their arm strength without needing equipment.

How to do it

1. Lie face down on the ground with your hands shoulder-width apart.
2. Push through your palms to lift your torso off the ground, keeping your hips down.
3. Hold at the top for a moment, feeling the tension in your triceps.
4. Lower your torso back to the ground slowly, maintaining tension in your triceps.
5. Keep your elbows close to your body throughout the movement.

The Downward Dog Push Up is a push-up variation that combines yoga with strength training. It strengthens the chest, shoulders, and triceps while also improving flexibility and engaging your core and hamstrings.

How to do it

1. Start in a downward dog position with your hands under your shoulders and hips pushed back.
2. Bend your elbows and bring your chest down towards the floor between your hands.
3. Push forward into an upward dog position with your hips close to the floor.
4. Return to the downward dog position and repeat the exercise.