How to exercise triceps without equipment

The exercise of triceps without equipment can be achieved through methods such as push up arm flexion and extension, bench back flexion and extension, diamond push up, back arm flexion and extension, and alternating hand lifting with flat support. These movements utilize self weight training to stimulate triceps growth and are suitable for home or outdoor practice.

1. Push up arm flexion and extension

adopts a narrow distance push up posture, with the distance between the hands less than the shoulder width, and the fingertips forming a diamond shape relative to each other. When descending, keep your elbows close to both sides of your body, and lift your chest up close to the ground, focusing on feeling the force exerted by your triceps. This action can activate both the inner pectoral muscle and the long head of the triceps muscle simultaneously, with 10-15 repetitions per group.

2. Reverse flexion and extension on the stool

Support both hands on the edge of a stable chair, and straighten both legs with heels on the ground. Slowly bend the elbow to lower the buttocks vertically until the elbow joint is at a 90 degree angle, and use the strength of the triceps to lift the body. Pay attention to keeping the scapula stable and avoid shrugging. You can lower the difficulty by bending your knees. This action has a significant effect on the lateral head of the triceps.

3. Diamond push up

The thumbs and index fingers of both hands touch to form a diamond shaped gap, keeping the core tight and the body in a straight line. When bending the elbow, maintain a 45 degree angle between the upper arm and the torso, and when pushing up, imagine pushing the ground outward. This variant provides stronger stimulation to the inner bundle of the triceps and is suitable for advanced training for those who have completed standard push ups.

4. Back arm flexion and extension

Stand with both hands firmly against the stable support surface, and move both feet forward to suspend the buttocks. Control the body to descend vertically to the ground parallel to the upper arm, with the elbow pointing backwards instead of outward. During the ascending phase, the triceps brachii is used to exert force, and the load intensity can be changed by adjusting the degree of leg curvature.

5. Alternating Hand Lifting for Flat Plate Support

Starting from the standard flat plate support posture, take turns lifting one hand off the ground and extending it horizontally forward. maintaining pelvic stability without rotation can activate core stabilizing muscle groups such as the triceps when lifting hands to counteract the body's tendency to rotate. Maintain each side for 5 seconds before switching sides, which can be used as the finishing move for endurance training.

It is recommended to schedule 3 training sessions per week, with each session consisting of 3-4 movements completed in 3 groups. Before training, wrap the wrist and warm up the shoulder joint. During the exercise, maintain a steady breathing speed to avoid holding your breath. In the initial stage, you can start with kneeling push ups or bending and stretching on a bench, gradually increasing the range of movements and the number of groups. Combined with high-quality protein intake and sufficient sleep, muscle line improvement can usually be seen within 6-8 weeks. If elbow joint pain occurs, training should be stopped immediately, and if necessary, rehabilitation physicians should be consulted to adjust the movement mode.