The best exercises to target the triceps with just your bodyweight. These exercises will purely isolate the triceps when you do them right!
It can be confusing to choose the best method: weights, bodyweight, gymnastics, high reps or low reps?
The reality is that no single method is superior to another. What will ultimately matter the most is HOW you do the exercise. The quality of your training will determine your results way more than any rep scheme or a tool you will use.
Different training styles have many unique benefits though which is why it can be a great idea to mix different styles of training together.
For example, gymnastic ring training will help to develop shoulder stability amazing well, whereas barbells and weights are very useful for leg training.
Bodyweight training works and bodyweight exercises can produce amazing results, but it can be more difficult to target certain parts of the body.
With weights or machines it's easy to target a specific muscle, but with bodyweight training you need to get creative and focus more on the quality of your repetitions.
For this reason, beginners may get better results with weights and cable machines. In bodyweight training keeping your core and scapula stable while you are isolating the targeted muscle (like the tricep) is not an easy task and the exercises are very easy to do ineffectively.
In this video we are isolating the triceps with many different exercises. If your arms are weak and aren't growing, then these exercises can be helpful.
Focus first on the easier variations such as the bench dip and bodyweight elbow extension. Pay extra attention to your form since your form will affect the results you are going to get.
If you feel like the exercises are too difficult or you are experiencing pain in your elbows, then you need to either work on the basic exercises like the dips and diamond push ups or use small weights to strengthen the triceps.
3 sets per exercise and 5-15 repetitions per set will work well with 2 minutes of rest between the sets.