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Best Triceps Workouts With Bodyweight To Get Lean And Burn Fat

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About

This workout is designed to effectively target the triceps muscle group, located on the back of your upper arm.

This group is essential for elbow extension and pushing movements, contributing to overall arm strength and tone.

The exercises use only bodyweight, avoiding the need for additional resistance equipment but may incorporate support devices for positioning.

By maintaining an elevated heart rate through systematic movements, the routine supports strategies to get lean and burn fat, combining calorie expenditure with muscle mass maintenance.

It emphasizes higher repetitions with lower resistance, suitable for varying individual capabilities, ensuring accessibility and scalability.

Whether focusing on improving definition or enhancing functional fitness, this workout serves as a practical solution for diverse fitness aspirations.

The 2 Best Triceps Exercises with Bodyweight to Get Lean and Burn Fat

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

  • 1. 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

  • 2. 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

Alternative Workouts

Alternative Workouts with Bodyweight to Get Lean and Burn Fat

Alternative Triceps Workouts to Get Lean and Burn Fat