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Best Triceps Workouts With Bodyweight To Build Muscle Mass

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About

Strengthen your triceps with this bodyweight-based workout designed to build muscle mass effectively.

Bodyweight exercises rely solely on the resistance provided by your body while allowing the use of equipment for positioning but not for added weight.

This routine incorporates both compound and isolation movements to target the triceps, focusing on elbow extensions and pushing motions.

With emphasis on hypertrophy, it uses lower resistance and higher repetitions to prioritize muscle growth and size development.

Exercises included, like Tricep Extensions and Close Grip movements, specifically engage the triceps for optimal results.

Designed for individuals of various body types and abilities, adjustments can be made to suit personal fitness levels and goals.

The 2 Best Triceps Exercises with Bodyweight to Build Muscle Mass

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Cobra Triceps Extension

    Cobra Triceps Extension demonstration video — proper form for this exercise.
    SETS LOGGED
    426,315
    Triceps Strength
    95 mScore
    Triceps

    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.
    Sets, Reps, Weight
    1
    7reps
    2
    7reps
    3
    7reps
    4
    7reps
    Full Video & Instructions

  • 2. Downward Dog Push Up

    Downward Dog Push Up demonstration video — proper form for this exercise.
    SETS LOGGED
    500,990
    Triceps Strength
    72 mScore
    Triceps

    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.
    Sets, Reps, Weight
    1
    7reps
    2
    7reps
    3
    7reps
    4
    7reps
    Full Video & Instructions

Alternative Workouts

Alternative Workouts with Bodyweight to Build Muscle Mass

Alternative Triceps Workouts to Build Muscle Mass