In this article we will demonstrate a weighted vest workout for triceps and that it's possible to have an extremely effective tricep workout using your bodyweight.
More...
Thanks to different progressions and a weighted vest, this workout can be adjusted in difficulty from absolute beginners to the very elite.
It's up to you whether you want to use a weighted vest or not. The workout will be effective regardless. Weighted vest is just an extremely effective tool to add difficulty and resistance to the exercises we have illustrated below.
You can get a high quality weighted vest from here. Weighted vest is a tool we use regularly in our own training regimes.
If you want thick and powerful looking arms, you need to train triceps, because three heads of triceps fill 2/3 of your arms. Triceps are the muscles on the opposite side of your biceps.
Triceps are mostly used in exercises where you are pushing something or extending your elbows (i.e. push ups, bench press etc.)
Bodyweight Tricep Exercises
The bodyweight tricep exercises below will build serious mass and strength in your triceps.
The exercises are equally good or even better than the tricep exercises you can do using a machine or with weights.
Bench Dips
Bench dip is an excellent way to isolate your triceps using nothing but your bodyweight. You can do them almost anywhere: using a chair, a bench, a sofa or a table.
The difficulty of bench dips is also very easy to adjust: just elevate your legs. You can also add weight plates or a weighted vest to add extra resistance.
Diamond Push Ups for Triceps
Move your hands closer until your thumbs and index fingers touch each other. Start from straight arms and lower as low as you comfortably can.
Diamond push ups are a great push up variation to emphasize your triceps. You are increasing the tricep activation and resistance by moving your hands closer to the middle.
If you cannot do these, then do regular push ups instead. You can easily increase the difficulty by adding resistance with a weighted vest.
Bodyweight Tricep Extensions
Bodyweight tricep extensions are a phenomenal way to isolate your triceps with your bodyweight. These will hit your triceps better than almost any other exercise out there.
You can start by doing these on a floor, where the floor prevents you from maximizing the range of motion. If the floor is too difficult for you, you can use a table or a wall instead.
After you feel comfortable with the easiest progressions, then you can increase the range of motion by doing them on a low chair or a table. You can make the exercise easier by using a higher table or bending your hips.
Tiger Bend Push Ups
Tiger bend push up is a similar tricep exercise as the bodyweight tricep extensions, but here your hands are just placed closer to your waist.
Tiger bend push ups will require more mobility and flexibility in your elbows (They are a great way to condition your elbows for a muscle up), but your front deltoids and tricep also need to work extra hard.
You can make tiger bend push ups easier by trying them on your knees or trying them on a table.
Weighted Vest Workouts For Triceps
This workout can be done by anyone with a healthy body. Weighted vest is not necessary - it's only an easy way to add resistance.
Beginner Bodyweight Tricep Workout |
|---|
5-10 repetitions of push ups for warm-up. |
Push Ups: 3 x 10 reps. |
Bench Dips: 3 x 10 reps. |
Take 1-2 minutes of rest between each set and between exercises.
Intermediate Bodyweight Tricep Workout |
|---|
10-20 repetitions of push ups for warm-up. |
Diamond Push Ups: 3 x 10 reps. |
Tricep Extensions: 3 x 10 reps. |
Bench Dips: 3 x 10 reps. |
Push Up Drop set: 1x Diamond Push Ups Max Reps, Push Ups Max Reps, Wide Push Ups Max Reps. |
Take 1-2 minutes of rest between each set and between exercises.
Use the appropriate progressions for each exercise to suit your fitness level.
Advanced Bodyweight Tricep Workout |
|---|
20 repetitions of push ups for warm-up. |
Weighted Vest Diamond Push Ups: 3 x 10 reps. |
Hard Tricep Extensions: 3 x 10 reps. |
Tiger Bend Push Ups: 3 x 10 reps. |
Weighted Bench Dips: 3 x 10 reps. |
Push Up Drop Set: 1x Weighted Diamond Push Ups Max, Push Ups Max, Wide Push Ups Max. |
Take 1-2 minutes of rest between each set and between exercises.
You can do these workouts 1-3 times per week as a part of your total body workout. They work alone as well.
You can also do these workouts every now and then to really push those triceps to grow bigger and stronger.
Train hard, stay safe.
