Are you looking to build bigger triceps but don’t have access to dumbbells? Don’t fret! You can still achieve your muscle-building goals with a variety of bodyweight exercises and resistance bands. These exercises target the triceps effectively, helping you sculpt lean, defined arms.
Bodyweight exercises like tricep dips, diamond push-ups, and overhead tricep extensions utilize your own weight as resistance. These exercises require proper form to ensure you’re working the triceps correctly. By incorporating these exercises into your routine regularly, you’ll start seeing results in no time.
Resistance bands also offer a fantastic way to challenge your triceps without dumbbells. Exercises like overhead tricep extensions with bands, tricep kickbacks, and skullcrushers provide variable resistance throughout the range of motion. The bands’ resistance increases as you extend them, forcing your triceps to work harder. By adjusting the band’s tension, you can customize the intensity to suit your fitness level. With consistency and dedication, these exercises will help you develop impressive triceps without the need for dumbbells.
Bodyweight Tricep Extensions
Bodyweight tricep extensions are a great way to build bigger triceps without using dumbbells. This exercise can be done anywhere, and it only requires your body weight. To perform a bodyweight tricep extension, follow these steps:
- Start by standing with your feet hip-width apart and your back straight.
- Step forward with your right foot and place your hands on the edge of a bench or chair.
- Lean forward and lower your body until your chest is close to the bench or chair.
- Extend your arms and press your body back up to the starting position.
- Repeat 10-15 times, then switch legs and repeat.
Tips for Getting the Most Out of Bodyweight Tricep Extensions
Here are a few tips for getting the most out of bodyweight tricep extensions:
- Keep your core engaged throughout the exercise.
- Focus on squeezing your triceps at the top of the movement.
- Don’t let your elbows flare out to the sides.
- If you find the exercise too easy, you can add weight by wearing a weighted vest or backpack.
- If you find the exercise too difficult, you can decrease the range of motion by not lowering your body as far down.
Benefits of Bodyweight Tricep Extensions Variations of Bodyweight Tricep Extensions No equipment required incline bodyweight tricep extensions Can be done anywhere decline bodyweight tricep extensions Targets all three heads of the triceps close-grip bodyweight tricep extensions Helps to improve overall upper body strength Bench Dips
Bench dips are a fantastic exercise for building triceps without the use of dumbbells. Here’s how to perform them correctly:
1. Position yourself on a stable bench with your hands shoulder-width apart and your feet flat on the floor.
2. Lower your body towards the floor by bending your elbows, keeping your back straight and your core engaged.
3. Once your chest touches the bench, pause briefly and then push back up to the starting position.
4. Repeat for multiple sets of 10-12 repetitions.Variations of Bench Dips
There are several variations of bench dips that can add variety to your workout and target different muscle groups. Here are some popular variations:
Variation Description Incline Bench Dips Performed on an inclined bench, which increases the range of motion and intensity. Decline Bench Dips Performed on a decline bench, which reduces the range of motion and focuses more on the triceps. Weighted Bench Dips Add extra resistance by wearing a weight belt or holding weight plates. Triceps Dips Narrower hand position to isolate the triceps. Tips for Effective Bench Dips
* Keep your body close to the bench throughout the movement to maximize triceps activation.
* Maintain a controlled tempo and avoid swinging or bouncing.
* Engage your core and keep your back flat to prevent injury.
* If you have shoulder issues, be mindful of your form and consider using a resistance band instead.
* Gradually increase the number of repetitions or sets as you get stronger.Inverted Rows
Inverted rows are an excellent bodyweight exercise that targets your triceps, back, and biceps. They can be done anywhere, making them a versatile addition to any home workout routine.
To perform inverted rows:
1. Find a sturdy bar or beam that is about waist height. You can use a pull-up bar, a TRX suspension trainer, or even a sturdy tree branch.
2. Grip the bar with an overhand grip, shoulder-width apart.
3. Hang from the bar with your arms straight and your feet flat on the ground.
4. Keeping your back flat and your core engaged, pull yourself up towards the bar, using your triceps and lats to power the movement.
5. Slowly lower yourself back down to the starting position.The key to getting the most out of inverted rows is to focus on pulling with your triceps and lats, rather than swinging your body. As you get stronger, you can make the exercise more challenging by adding weight or by increasing the number of repetitions.
Beginner Intermediate Advanced 8-12 reps 12-15 reps 15-20 reps 2-3 sets 3-4 sets 4-5 sets Push-Ups with Tricep Focus
Push-ups are a versatile exercise that can be modified to target different muscle groups, including the triceps. By adjusting your hand placement and body position, you can emphasize the work done by your triceps and maximize the effectiveness of the exercise for building bigger arms.
Narrow-Grip Push-Ups
Narrow-grip push-ups are a variation that puts more emphasis on the triceps. To perform this exercise, place your hands shoulder-width apart or even slightly closer together. Keep your elbows tucked in close to your body as you lower yourself towards the ground. Pause at the bottom of the movement and then push back up to the starting position. Perform 8-12 repetitions for 3-4 sets.
Decline Push-Ups
Decline push-ups are another effective variation for targeting the triceps. Place your hands on an elevated surface, such as a bench or chair, and position your feet on the ground. This creates a decline angle that increases the range of motion for the triceps. Perform the exercise as described above, lowering your body towards the elevated surface and then pushing back up to the starting position. Aim for 8-12 repetitions for 3-4 sets.
Tricep Dips
Tricep dips are an isolation exercise that specifically targets the triceps. To perform this exercise, use a chair or bench and position your hands on the edge of the seat. Step back a few steps so that your body is at an angle. Lower yourself down by bending your elbows and then push back up to the starting position. Focus on maintaining control throughout the movement and keeping your elbows close to your body. Perform 8-12 repetitions for 3-4 sets.
Exercise Sets Repetitions Rest Narrow-Grip Push-Ups 3-4 8-12 60-90 seconds Decline Push-Ups 3-4 8-12 60-90 seconds Tricep Dips 3-4 8-12 60-90 seconds Resistance Band Triceps Extensions
Resistance band triceps extensions are an effective exercise for building bigger triceps without dumbbells. Here’s how to do it:
1. Attach a resistance band to a high anchor point.
2. Hold the band with an overhand grip, slightly wider than shoulder-width apart.
3. Position yourself so that there is tension in the band.
4. Bend your elbows and lower the band behind your head.
5. Pause at the bottom of the movement, then slowly extend your elbows to return to the starting position.
Here are some tips for getting the most out of resistance band triceps extensions:
- Choose a resistance band that provides enough resistance to challenge you.
- Keep your elbows close to your body throughout the movement.
- Don’t let your hands come in front of your head during the downward phase of the movement.
- Focus on using your triceps to extend your elbows.
- Perform 8-12 repetitions per set, for 3-4 sets.
Resistance band triceps extensions are a versatile exercise that can be modified in multiple ways to target different variations of the triceps muscles. For instance, you can perform the exercise with a narrow grip to emphasize the inner triceps, or with a wide grip that places more stress on the outer triceps.
Exercise Sets Reps Rest Resistance Band Triceps Extensions 3-4 8-12 60-90 seconds Plank Tricep Extensions
Plank tricep extensions are an excellent exercise for targeting the triceps muscles. To perform this exercise, start in a plank position, with your forearms on the ground and your body in a straight line from head to heels. Keep your core engaged and your back flat. Step your feet back slightly to increase the intensity. Slowly bend your elbows and lower your chest towards the ground, keeping your body in a straight line. Pause briefly at the bottom of the movement, then push back up to the starting position by extending your elbows. Repeat for desired repetitions.
Additional Tips:
1. Focus on keeping your elbows close to your body throughout the movement.
2. Maintain a neutral neck position by looking slightly forward.
3. Squeeze your triceps at the top of the movement for maximum muscle activation.
4. Start with a low number of repetitions and gradually increase as you get stronger.
5. Rest adequately between sets to allow your muscles to recover.
6. As you progress, challenge yourself by adding variations to the exercise, such as using resistance bands or performing single-arm plank tricep extensions. You can also increase the intensity by holding the lower position for a few seconds before pushing back up.Wall Push-Ups
Wall push-ups are a versatile exercise that can be modified to target different areas of the triceps. Here are some tips for maximizing your triceps engagement when performing wall push-ups:
- Position your body at an angle: Stand at least two feet from the wall with your feet slightly wider than shoulder-width apart. Place your hands on the wall shoulder-width apart, slightly below your chest.
- Engage your core: Keep your abs tight and your lower back straight throughout the exercise.
- Lower your body deep: Bend your elbows and lower your chest towards the wall until your upper arms are almost parallel to the floor.
- Keep your elbows tucked in: As you lower and raise your body, keep your elbows close to your body to focus the work on your triceps.
- Extend your arms fully: When you reach the bottom of the movement, push back up to the starting position, fully extending your arms.
- Variations for different triceps isolation:
Variation Focus Narrow-grip wall push-ups Inner triceps Wide-grip wall push-ups Outer triceps Diamond-shaped wall push-ups Lower triceps - Incline wall push-ups: You can increase the difficulty of wall push-ups by gradually moving your feet further away from the wall, creating an incline. As the incline increases, your triceps will work harder to overcome the resistance.
Diamond Push-Ups
Diamond push-ups are a tricep-focused variation of the classic push-up. To perform them:
- Start in a plank position with your hands shoulder-width apart and your fingers touching to form a diamond shape.
- Lower your body by bending your elbows and keeping your back straight.
- Pause when your chest is about an inch from the floor.
- Push back up to the starting position.
Diamond push-ups primarily target the triceps, but they also engage the chest, shoulders, and core.
Variations:
To make diamond push-ups more challenging, try the following variations:
- Wide diamond push-ups: Place your hands wider than shoulder-width apart to increase the range of motion and target the outer triceps.
- Close diamond push-ups: Bring your hands closer together to focus more on the inner triceps.
- Incline diamond push-ups: Place your feet on an elevated surface to increase the resistance and engage the upper chest.
Benefits:
Diamond push-ups offer several benefits, including:
- Increased tricep strength and muscle mass
- Improved upper body definition
- Enhanced shoulder stability
- Improved core strength
- Increased flexibility in the wrists and elbows
Tips:
- Keep your core engaged throughout the exercise to prevent back pain.
- Don’t let your elbows flare out to the sides.
- If diamond push-ups are too challenging, modify them by performing them on your knees.
- Aim for 12-15 repetitions for 3 sets.
Variation Focus Wide diamond push-ups Outer triceps Close diamond push-ups Inner triceps Incline diamond push-ups Upper chest and triceps Overhead Tricep Extensions
Overhead tricep extensions are a classic tricep exercise that can be done without dumbbells. To perform this exercise:
1. Sit on the floor with your legs extended in front of you.
2. Bend forward at the waist and place your hands on the floor behind you, shoulder-width apart.
3. Extend your elbows and lift your body up into a plank position, keeping your body in a straight line from head to heels.
4. Lower your body back down to the floor by bending your elbows.
5. Repeat for 10-12 repetitions.Here are some tips for getting the most out of overhead tricep extensions:
- Keep your elbows close to your body throughout the exercise.
- Don’t let your lower back arch during the movement.
- Focus on contracting your triceps as you lower and raise your body.
Overhead tricep extensions can be made more challenging by:
- Increasing the number of repetitions.
- Holding a weight behind your head.
- Elevating your feet on a bench.
Beginner Intermediate Advanced 10-12 repetitions 12-15 repetitions 15+ repetitions No weight 2.5-5 pound weight 5+ pound weight Feet on the floor Feet on a bench Feet on a bench with a weight held behind the head Cable Triceps Extensions
Cable triceps extensions are an effective way to build bigger triceps without dumbbells. Here’s how to do them:
1. Set up the cable machine
Attach a rope handle to the low pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart and your knees slightly bent.
2. Grip the rope handle
Hold the rope handle with an overhand grip, with your hands shoulder-width apart. Keep your elbows tucked in to your sides and your upper arms parallel to the ground.
3. Extend your arms
Extend your arms overhead, keeping your elbows tucked in and your upper arms still. Focus on squeezing your triceps at the top of the movement.
4. Lower the rope handle
Slowly lower the rope handle back down to the starting position. Be sure to keep your elbows tucked in and your upper arms parallel to the ground.
5. Repeat
Repeat the movement for 10-12 repetitions. Aim for 3-4 sets, resting for 60-90 seconds between each set.
6. Variations
There are several variations of cable triceps extensions that you can try to target your triceps from different angles. Some popular variations include:
Variation Description Overhead triceps extensions Similar to the standard cable triceps extensions, but performed with your arms extended overhead.
Reverse-grip triceps extensions Perform cable triceps extensions with a reverse grip, with your palms facing towards you.
Incline triceps extensions Set up the cable machine on an incline bench and perform triceps extensions with your elbows above your shoulders.
Decline triceps extensions Set up the cable machine on a decline bench and perform triceps extensions with your elbows below your shoulders.
Single-arm triceps extensions Perform cable triceps extensions with one arm at a time, using a rope handle or single-arm cable attachment.
How to Get Bigger Triceps Without Dumbbells
Building bigger triceps without dumbbells requires a creative approach to resistance training. The triceps, located on the back of the upper arm, are primarily responsible for straightening and extending the elbow joint. While dumbbells are a common tool for developing these muscles, they are not the only option. By incorporating bodyweight exercises, resistance bands, and household items into your routine, you can effectively target and grow your triceps without relying on traditional weights.
Bodyweight exercises, such as dips and push-ups, utilize your own body weight as resistance. Dips can be performed on a bench or chair, working both the triceps and chest muscles. Push-ups place a significant emphasis on the triceps while engaging multiple other muscle groups. By adjusting the hand position and incline, you can increase the challenge and further develop your triceps.
People Also Ask
What are some household items that can be used to build triceps?
Water Jugs:
Fill water jugs to the desired weight and use them as makeshift dumbbells. Perform exercises such as triceps extensions and overhead triceps.
Backpack with Weight:
Fill a backpack with books, sand, or other heavy items. Wear it as a weighted vest and perform exercises like bodyweight squats or plyometric movements to challenge your triceps.
Resistance Bands:
Resistance bands offer versatility and portability. Attach them to a fixed point and perform triceps extensions, overhead extensions, and face pulls to effectively develop your triceps.
