Shredded Triceps with Bodyweight Exercises
Alright, shred heads, it’s time to talk about those horseshoe triceps—the muscles that scream power every time you flex. If you're chasing that shredded look, your triceps are the MVPs since they make up a massive chunk of your arm mass. And guess what? You don’t need a fancy gym setup to build them. Bodyweight exercises can absolutely crush it for triceps development. Let's dive into some strategies to conquer the best triceps exercises using nothing but your body weight and pure grit.
Why Triceps Matter
First off, your triceps do more than just look good. They’re the secret weapon behind a strong bench press, powerful punches, and overall upper-body domination. Plus, if you’re chasing balanced aesthetics, jacked triceps are non-negotiable.
1. Close-Grip Push-Ups: Your Foundation for Triceps Gains
You’ve done push-ups, but have you truly felt your triceps scream? Close-grip push-ups put the focus on those bad boys. Here’s how you do it right:
Get into a standard push-up position, but bring your hands closer—think diamond shape or just slightly narrower than shoulder-width.
Keep your elbows tucked close to your body as you lower down.
Squeeze your triceps at the top of the movement.
Pro Tip: Too easy? Elevate your feet for more resistance. Too hard? Drop to your knees but keep that form tight!
2. Tricep Dips: The OG Bodyweight Burner
No gym bench? No problem. Use a sturdy chair, parallel bars, or even stairs. This move isolates your triceps like a laser.
Place your hands shoulder-width apart behind you, fingers facing forward.
Lower your body until your elbows hit a 90-degree angle, keeping your back close to the surface.
Push back up, flexing your triceps hard.
Pro Tip: Keep your legs straight for more intensity, or bend your knees if you’re starting out. Want a real challenge? Elevate your feet!
3. Pike Push-Ups: The Overhead Tricep Slayer
Yes, pike push-ups are mostly for shoulders, but they crush your triceps, too. This move preps you for more advanced feats like handstand push-ups.
Start in a downward dog position with your hips high and hands shoulder-width apart.
Lower your head toward the ground, keeping your elbows in line with your body.
Push back up explosively.
Pro Tip: Keep the movement controlled—this ain’t about speed, shred heads, it’s about control.
4. Tiger Push-Ups: The Hybrid Hero
Tiger push-ups blend the best of close-grip and pike push-ups, giving your triceps a full range of motion.
Start in a downward dog position.
Dive your chest forward into a close-grip push-up.
Push back into the starting position.
Pro Tip: This one’s all about the burn. Go slow to maximize the pump.
5. Bench Tricep Extensions: Build That Horseshoe
Find something solid, like a low table or park bench.
Kneel in front of the surface, place your hands on it, and extend your legs back slightly.
Bend your elbows, lowering your head toward your hands.
Extend your arms to push back up.
Pro Tip: To make it harder, step your feet further back to increase the angle.
Key Strategies to Dominate Tricep Exercises
Form First: Don’t let your ego hijack your gains. If your form breaks down, you're cheating your triceps. Keep it clean and controlled.
Progression is Key: Bodyweight exercises can get tougher! Elevate your feet, add tempo (slow reps for the win), or aim for higher volume.
Frequency Overload: Triceps recover quickly. Hit them 2-3 times a week for maximum growth. Rest days are for growth, not excuses.
Stretch and Flex: Finish every workout with a tricep stretch to improve mobility and prevent stiffness. Bonus points for flexing in the mirror—earned it, own it.
Final Thoughts: Own Your Gains
Shred heads, the path to sculpted triceps doesn’t need a gym membership—it needs you. Get consistent, stay disciplined, and let your results speak louder than your words. Remember, the grind isn’t just about looking good—it’s about feeling like a freaking champion.
Now drop down and give me 20 close-grip push-ups. Let’s get shredded! 🤘
For more no-nonsense fitness tips, follow me on @smartshredhead and let’s crush those gains together.
