The Best Bodyweight Tricep Exercise (NO EQUIPMENT)

The Best Bodyweight Tricep Exercise (NO EQUIPMENT)

If you want to build muscle, you want to use a combination of compound and isolation movements in your workout routine, especially for any “stubborn” areas you really struggle to build.

Those isolation exercises can be key to create the additional stimulus we need to build muscle, especially in more advanced exercisers.

But what if you don’t have any equipment to use to help you target and challenge those areas?

How can you target muscles, like your triceps, without any tools?

Whether you’re training at home, while you travel or even if you simply want to mix up your workouts with some bodyweight moves, I want to share with you one of my favorite bodyweight exercises to target those triceps.

This exercise not only allows you to work each side independently, to correct any imbalances, but is also safer for your shoulders than traditional bench dips, which are often our go-to tricep isolation move.

While I don’t think we should just demonize dips off a bench, and there are definitely times I not only include them personally, but even with clients, I think it is also key we note their drawbacks.

When we know when and how to use a move correctly, we can not only get better results, but even avoid injury and overload.

With bench dips, if you’ve had shoulder aches and pains, this move may not be right for you especially.

While they can be a great way to target those triceps without any tools, as you can even do them off a coffee table or chair, they can put more strain on your shoulders due to the anterior humeral glide or the forward movement of your shoulder in the socket during the lower down.

[AlerieHightower]

I needed this so much!! I have weak, damaged shoulders, so dips hurt them so badly that I don't get any triceps benefits from them. Every time I'd mention to a trainer that dips were killing my shoulders, they looked at me like I was crazy. My rotator cuffs and nerve damaged deltoids and traps THANK YOU. Maybe now, I can finally build some strength in my triceps.

[jillyc]

I love that she shows these advanced or different type weight training moves. A lot of these 'influencers' don't do these.

[SuePenn]

I'm going to give that a shot, as dips always leave me with shoulder pain.
As always, love your information. Thank you!

[jakeandsarahhealthnuts]

this is great I thought I knew of every tricep exercise in the books. This is definitely a new one. gonna try it right now and see how I like it

[luciasamaras]

I have shoulder problems - thank you! And. . . What a sweet pup!

[tashas]

You are the REALEST!!! I’m obsessed with your videos. Thank you for giving me hope, I am working on my upper body including my arms

[MariaCristina]

Im loving the muscles! I have always dreamt of arm muscles like that😍✌️

[DRFelGood]

“Cori” sound advice, thank you for sharing your inspiring knowledge. 🥰🥰 : ) Jesse 🍀

[deepoellnitz]

I learned that sitting on edge of bench/chair or even on the floor, placing hands behind butt with fingers facing body, gently rocking back will activate the triceps, too. Perfect when shoulders are sore.

[westyw.]

Turning your hands outwards, for those without shoulder issues, will dramatically reduce any internal rotation tendencies on the bench dip. Love your posts Cori!

[alsafrozen]

Thanks. I struggle with tricep dips for the reasons you give. These are so much better for me.

[medicareworkbooks]

I'm hoping I can add this (modified) to my meager routine coming back from multiple injuries via PRP. I'm up to a whole 2 lb weight routine! Thank you for all you do.

[merrygirl]

Yet another exercise to support functional movement at any age and any fitness level!

[Gesundheit-PV]

your videos and comments are perfekt- thanks

[EmorettaRobinson]

I like that you show me exercises that I haven't seen before. And my triceps (and my back) are an area of my body that I'm sensitive about and need to improve. So I'm incorporating this exercise into my routine.

[asiasimmons]

Great video! I’m always on the lookout for effective tricep moves and body weight exercises since I only have one set of dumbbells and 2 kettlebells. Thanks.

[marymckay]

Thank you for this. Having had repeated episodes of impingement, I avoid the dip.

[grahammoran]

This girl keeps throwing out great content

[MzBonafyde]

Having a past rotator cuff injury, this excercise is fantastic to add into my rotation. Thanks so much for sharing this.

[Utoobeedoo]

Athlean-X channel suggests modifying bench dips by pointing hands outward instead of forward to minimize stress on rotator. Just wonder if you would concur.