{"id":48505,"date":"2022-12-26T13:34:52","date_gmt":"2022-12-26T13:34:52","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=48505"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"triceps-exercises-no-equipment","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/","title":{"rendered":"Tone Your Arms Using Triceps Exercises With No Equipment Required"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/#Are_There_Triceps_Exercises_With_No_Equipment_Required\" >Are There Triceps Exercises With No Equipment Required?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/#Can_You_Work_Triceps_Without_Weights\" >Can You Work Triceps Without Weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/#How_Do_You_Hit_All_Three_Heads_Of_Triceps\" >How Do You Hit All Three Heads Of Triceps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/#How_Can_I_Work_My_Triceps_At_Home\" >How Can I Work My Triceps At Home?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/#How_Many_Triceps_Workouts_Should_I_Do\" >How Many Triceps Workouts Should I Do?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/#What_Are_Good_Triceps_Workouts\" >What Are Good Triceps Workouts?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/#1_Bench_Dip_Modified_Using_A_Sturdy_Chair\" >1. Bench Dip Modified Using A Sturdy Chair<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/#2_Bench_Dips_Modified_With_A_Rotation\" >2. Bench Dips Modified With A Rotation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/#3_Standard_Push-Ups\" >3. Standard Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/#4_Kickboxing_Punches\" >4. Kickboxing Punches<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Most of us have dreams of tight and toned triceps to avoid the dreaded \u201cbat wings,\u201d but how often do we make the excuse of why we cannot go to the gym? Our busy schedules sometimes make it impossible to commit to a gym membership. Fortunately, plenty of triceps exercises with no equipment take nearly no time to complete. <\/span><span style=\"font-weight: 400;\">These exercises can be done anywhere, whether in the comfort of your own home or while on a trip. The results are also excellent, relying on your body weight to take the place of the gym equipment and weights. These exercises will produce the muscle tone, definition, and strength like you have spent hours at the gym. <\/span><span style=\"font-weight: 400;\">Throughout this read, we will explore what it means to do triceps contracting exercises with no equipment, what exactly triceps are, how to target the muscles specifically, and how to do these exercises at home. We\u2019ll look at some excellent examples of exercises you can complete anywhere, so read on for everything you need to know about triceps exercises.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tone_Your_Arms_Using_Triceps\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tone_Your_Arms_Using_Triceps\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_There_Triceps_Exercises_With_No_Equipment_Required\"><\/span><strong>Are There Triceps Exercises With No Equipment Required?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The great news is that there are plenty of exercises for the triceps with no equipment required. <\/span><a href=\"https:\/\/www.acefitness.org\/certifiednewsarticle\/3008\/ace-study-identifies-best-triceps-exercises\/\"><span style=\"font-weight: 400;\">According to ACE Fitness<\/span><\/a><span style=\"font-weight: 400;\">, the best triceps exercise available does not use equipment at all and is called the triangle push-up. Because this method does not require equipment, you can do it anywhere without needing a gym membership. During the study, this exercise produced the most <a href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/\">muscle activity<\/a> in all participants (<\/span><a href=\"https:\/\/www.acefitness.org\/certifiednewsarticle\/3008\/ace-study-identifies-best-triceps-exercises\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best part is that you will not be limited to this one maneuver, as there are several terrific triceps with no equipment exercises. For example, while traditionally performed with a bench in a gym, dips can be performed at home using a sturdy chair (<\/span><a href=\"https:\/\/www.acefitness.org\/certifiednewsarticle\/3008\/ace-study-identifies-best-triceps-exercises\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are ready to incorporate triceps exercises into your exercise routine but have been concerned about needing a commitment to the gym, your worries are over. Not only do these exercises without equipment exist, but you can vary your workouts to prevent boredom and achieve <a href=\"https:\/\/betterme.world\/articles\/cellulite-on-arms\/\">maximum results<\/a>.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Work_Triceps_Without_Weights\"><\/span><strong>Can You Work Triceps Without Weights?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Performing bodyweight triceps exercises is an excellent way to work your triceps without using weights. We often have a busy schedule that does not allow us to hit the gym, no matter how well we plan. These exercises work the triceps very effectively, and you can do them in the comfort of your own home while getting ready in the morning or when you get home in the evening (<\/span><a href=\"https:\/\/www.livescience.com\/bodyweight-exercises-without-equipment\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Evidence even suggests that these exercises are sufficient to boost strength in your triceps. A study published in the <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29466268\/\"><span style=\"font-weight: 400;\">Journal of Strength and Conditioning Research<\/span><\/a><span style=\"font-weight: 400;\"> demonstrated that following four weeks of progressive push-up challenges in men, the subjects displayed a remarkable increase in strength (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29466268\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, despite not having any weights, you can create a thorough workout plan to encompass your triceps, increasing strength and trimming down the fat. Your own body weight will work as the needed weights, producing significant results.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/how-to-tighten-loose-skin-on-arms-naturally\/\"><i>How To Tighten Loose Skin On Arms Naturally: 12 Options To Try<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tone_Your_Arms_Using_Triceps\"><img decoding=\"async\" class=\"aligncenter wp-image-47393 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207616-1024x576.png\" alt=\"triceps exercises no equipment\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207616.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207616-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207616.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207616-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207616.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Hit_All_Three_Heads_Of_Triceps\"><\/span><strong>How Do You Hit All Three Heads Of Triceps?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The triceps is a <a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-arm-fat\/\">muscle<\/a> with three heads and the only muscle on the upper arm\u2019s posterior side. These are the long, lateral, and medial heads. They all have different originating locations but meet in one spot at the same tendon that inserts into the olecranon process at the ulna (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/6112\/6-triceps-brachii-exercises-for-stronger-triceps\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is the primary muscle to extend the elbow but also functions as a weak extensor for the shoulder. Some exercises target all three heads or individual heads (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/6112\/6-triceps-brachii-exercises-for-stronger-triceps\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One great exercise is doing a bench dip with a <a href=\"https:\/\/betterme.world\/articles\/how-can-i-tone-my-arms-without-gaining-muscle\/\">rotation<\/a> added to it. This will target the triceps and build definition, effectively toning the muscle. Another option is push-ups with an increase in the count for holding each position, called a 2-4 push-up. Keeping your arms closer to your body will result in even better triceps results (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/6112\/6-triceps-brachii-exercises-for-stronger-triceps\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Work_My_Triceps_At_Home\"><\/span><strong>How Can I Work My Triceps At Home?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Working your triceps at home is generally very easy. While you can add small dumbbells to the exercises, plenty of options do not require weights of any kind, making it significantly easier to commit to the <a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-bat-wings\/\">activities<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bodyweight dips are an excellent option for this kind of workout and will target your triceps ideally. This exercise also falls into the chest and tricep workout category as it targets your chest and shoulders (<\/span><a href=\"https:\/\/www.healthline.com\/health\/fitness\/arm-workouts-at-home\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other options include exercises like the inchworm that targets everything from your triceps to your shoulders to your core for a nearly full-body <a href=\"https:\/\/betterme.world\/articles\/flabby-arms-challenge\/\">workout<\/a>. You can also do kickboxing punches for a unique exercise (<\/span><a href=\"https:\/\/www.healthline.com\/health\/fitness\/arm-workouts-at-home\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The options are nearly endless. You can create a routine that works for you and keeps you entertained so that your workouts do not become boring and a chore. Triceps workouts do not take long to complete, and doing them in the convenience of your own home makes it even easier.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tone_Your_Arms_Using_Triceps\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tone_Your_Arms_Using_Triceps\"><img decoding=\"async\" class=\"aligncenter wp-image-47395 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207618-1024x576.png\" alt=\"triceps exercises no equipment\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207618.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207618-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207618.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207618-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207618.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Triceps_Workouts_Should_I_Do\"><\/span><strong>How Many Triceps Workouts Should I Do?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Deciding how many triceps workouts you should do depends on what you are trying to <a href=\"https:\/\/betterme.world\/articles\/toned-arms-workout\/\">achieve<\/a>. Do you want to work these muscles daily, or do you want to have a routine where you work them a couple of days a week? Additionally, you need to consider how many sets and reps you want to do.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with considering how often you will target your triceps each week. Next, think about your weekly training volume. If you complete more reps, you\u2019ll need to do fewer sets. This generally equates to lower weight. On the other hand, doing fewer reps means a greater number of sets and a higher weight (<\/span><a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/how-many-exercises-per-muscle-group#sets-vs-reps\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Factors to consider when deciding on your reps and sets are the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For strength gains, consider reps of five and under<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For a combination of strength and hypertrophy, consider reps between six and twelve<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For muscular endurance, reps should be between 13 and 20 (<\/span><a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/how-many-exercises-per-muscle-group#sets-vs-reps\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">According to a study published in <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5684266\/\"><span style=\"font-weight: 400;\">Sports Medicine<\/span><\/a><span style=\"font-weight: 400;\">, medium and high levels of sets performed weekly induced a more significant response in strength increase in individuals than lower set levels. A study published in <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6303131\/\"><span style=\"font-weight: 400;\">Medicine and Science in Sports and Exercise<\/span><\/a><span style=\"font-weight: 400;\"> showed that shorter sessions of just 13 minutes were as effective at producing strength and endurance gains in subjects as longer time commitments. However, hypertrophy does require greater workout volume (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6303131\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5684266\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tone_Your_Arms_Using_Triceps\"><img decoding=\"async\" class=\"aligncenter wp-image-47400 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207623-1024x576.png\" alt=\"triceps exercises no equipment\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207623.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207623-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207623.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207623-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207623.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Good_Triceps_Workouts\"><\/span><strong>What Are Good Triceps Workouts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Let\u2019s get to the heart of the matter with some good triceps <a href=\"https:\/\/betterme.world\/articles\/oblique-workout-with-weights\/\">workouts<\/a>. The ones we will cover do not require any equipment, so that they can be completed anywhere at your convenience.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Bench_Dip_Modified_Using_A_Sturdy_Chair\"><\/span><strong>1. Bench Dip Modified Using A Sturdy Chair<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The bench dip is one of the most <a href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/\">commonly<\/a> used triceps exercises and is known for getting results. It is straightforward and will require the use of a sturdy chair.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the chair, your hands next to your hips, palms resting flat, and your fingers hanging over the edge.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your feet together and knees bent, move your bottom off the chair. You should notice that you are primarily supporting your weight with your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips toward the floor, bending your elbows in the process. Do this until your upper arms are parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back upward using your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the number of reps you have chosen.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can also increase the challenge this exercise presents by extending your legs straight without bending your knees. Ensure you are not rounding your shoulders forward during the downward motion. This movement requires a good deal of shoulder stabilization and a wide range of motion for correct application. Any back extension could result in injury, and you should avoid doing it (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/4930\/tone-up-your-triceps-with-these-three-exercises\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Bench_Dips_Modified_With_A_Rotation\"><\/span><strong>2. Bench Dips Modified With A Rotation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise will kick up the traditional bench dip for an extreme workout. You will do the same up to step 3 in the previous section. Instead of directly progressing to step 4, you will cross your right arm over your midsection, allowing your left arm to stabilize your body. Repeat with the opposite arm and then finish with steps 4 and 5 of a traditional dip (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/6112\/6-triceps-brachii-exercises-for-stronger-triceps\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/\"><i>Medicine Ball Workouts For Arms: 15 Exercises To Try<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tone_Your_Arms_Using_Triceps\"><img decoding=\"async\" class=\"aligncenter wp-image-47401 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207624-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207624.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207624-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207624.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207624-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207624.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Standard_Push-Ups\"><\/span><strong>3. Standard Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most of us have had to do push-ups at one time or another, so this should be a good refresher. This workout has the most benefit out of exercises for triceps with no equipment, so it is essential to know how to perform it perfectly.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by assuming a plank position with arms fully extended and supporting your body\u2019s weight. Ensure your feet and ankles are together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by slowly lowering your body toward the floor. While doing this, ensure your torso remains rigid, and your head stays aligned with your spine.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself until your chin or chest touch the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using your arms, press yourself back toward the upward position. Again, maintain a rigid torso and perfect alignment between your head and spine.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Keeping your hands facing forward and your elbows close to your body will put more emphasis on your triceps. Throughout the entire exercise, the back or midsection should have no sagging (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/exercise-library\/41\/push-up\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, taking the downward motion for a two-count and the upward movement for a four-count can increase the effects of the exercise on your triceps. This modification is known as the 2-4 push-up (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/6112\/6-triceps-brachii-exercises-for-stronger-triceps\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Bring your hands together for the most significant impact, and make a triangle shape with your forefingers and thumbs. This position is called the triangle push-up and is the most effective at working your triceps (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/4930\/tone-up-your-triceps-with-these-three-exercises\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tone_Your_Arms_Using_Triceps\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tone_Your_Arms_Using_Triceps\"><img decoding=\"async\" class=\"aligncenter wp-image-47403 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-1024x576.png\" alt=\"triceps exercises no equipment\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Kickboxing_Punches\"><\/span><strong>4. Kickboxing Punches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you up the tempo of this exercise, you can add cardio to your triceps workout. You will also work your core.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your feet set hip-width apart, keeping your arms to your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees slightly, bringing your arms to the frog of your body. Bend your elbows and make a fist with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You will need to tighten your core, fists, and biceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using a punching motion, extend your right arm across your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While extending your arm, pause briefly, tightening your tricep muscle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your bicep muscle engaged, pull your arm back toward your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the other arm.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can make this exercise more of a challenge by fully fatiguing one arm at a time. Punch with your right arm for the total number of reps before changing arms. Do this for each set (<\/span><a href=\"https:\/\/www.healthline.com\/health\/fitness\/arm-workouts-at-home#bodyweight-exercises\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you cannot find the time to commit to a gym membership but still want tight and toned triceps, have no fear; there are plenty of triceps exercises with no equipment required. You can do these exercises from anywhere you feel comfortable. Using your body weight makes them as efficient and results-producing as many other strength training alternatives.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tone_Your_Arms_Using_Triceps\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Most of us have dreams of tight and toned triceps to avoid the dreaded \u201cbat wings,\u201d but how often do we make the excuse of why we cannot go to the gym? Our busy schedules sometimes make it impossible to commit to a gym membership. Fortunately, plenty of triceps exercises with no equipment take nearly [&hellip;]<\/p>\n","protected":false},"author":55,"featured_media":48506,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[57],"tags":[],"coauthors":[179],"class_list":["post-48505","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-arm-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tone Your Arms Using Triceps Exercises With No Equipment Required - BetterMe<\/title>\n<meta name=\"description\" content=\"Going to the gym regularly can be tough, but toning your triceps at home can be a breeze with \u2605 TRICEPS EXERCISES WITH NO EQUIPMENT \u27a4 needed. Just keep reading for more!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tone Your Arms Using Triceps Exercises With No Equipment Required\" \/>\n<meta property=\"og:description\" content=\"Going to the gym regularly can be tough, but toning your triceps at home can be a breeze with \u2605 TRICEPS EXERCISES WITH NO EQUIPMENT \u27a4 needed. Just keep reading for more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_644570563-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jessica Radcliffe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jessica Radcliffe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/\"},\"author\":{\"name\":\"Jessica Radcliffe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/f86ed548541215d3317d55d6f2d4f7d5\"},\"headline\":\"Tone Your Arms Using Triceps Exercises With No Equipment Required\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/\"},\"wordCount\":1935,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_644570563-scaled.jpg\",\"articleSection\":[\"Arm Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Most of us have dreams of tight and toned triceps to avoid the dreaded \u201cbat wings,\u201d but how often do we make the excuse of why we cannot go to the gym? Our busy schedules sometimes make it impossible to commit to a gym membership. Fortunately, plenty of triceps exercises with no equipment take nearly no time to complete. <\/span><span style=\\\"font-weight: 400;\\\">These exercises can be done anywhere, whether in the comfort of your own home or while on a trip. The results are also excellent, relying on your body weight to take the place of the gym equipment and weights. These exercises will produce the muscle tone, definition, and strength like you have spent hours at the gym. <\/span><span style=\\\"font-weight: 400;\\\">Throughout this read, we will explore what it means to do triceps contracting exercises with no equipment, what exactly triceps are, how to target the muscles specifically, and how to do these exercises at home. We\u2019ll look at some excellent examples of exercises you can complete anywhere, so read on for everything you need to know about triceps exercises.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Are There Triceps Exercises With No Equipment Required?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The great news is that there are plenty of exercises for the triceps with no equipment required. <\/span><a href=\\\"https:\/\/www.acefitness.org\/certifiednewsarticle\/3008\/ace-study-identifies-best-triceps-exercises\/\\\"><span style=\\\"font-weight: 400;\\\">According to ACE Fitness<\/span><\/a><span style=\\\"font-weight: 400;\\\">, the best triceps exercise available does not use equipment at all and is called the triangle push-up. Because this method does not require equipment, you can do it anywhere without needing a gym membership. During the study, this exercise produced the most <a href=\\\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/\\\">muscle activity<\/a> in all participants (<\/span><a href=\\\"https:\/\/www.acefitness.org\/certif ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/\",\"name\":\"Tone Your Arms Using Triceps Exercises With No Equipment Required - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_644570563-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Going to the gym regularly can be tough, but toning your triceps at home can be a breeze with \u2605 TRICEPS EXERCISES WITH NO EQUIPMENT \u27a4 needed. 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On her own weight loss journey, she has experienced mixed messages about what is healthy on the internet and understands the damage fad diets can cause. Her goal is to share accurate and helpful information with all readers to ensure they get the most out of their journey toward living a healthy lifestyle. Her articles feature information backed by scientific evidence to provide a quality resource for those seeking answers to burning questions about health and exercise. She enjoys downtime when not writing to include spending time with her fiance and their cats. 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Just keep reading for more!","og_url":"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_644570563-scaled.jpg","type":"image\/jpeg"}],"author":"Jessica Radcliffe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jessica Radcliffe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/"},"author":{"name":"Jessica Radcliffe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/f86ed548541215d3317d55d6f2d4f7d5"},"headline":"Tone Your Arms Using Triceps Exercises With No Equipment Required","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/"},"wordCount":1935,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_644570563-scaled.jpg","articleSection":["Arm Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Most of us have dreams of tight and toned triceps to avoid the dreaded \u201cbat wings,\u201d but how often do we make the excuse of why we cannot go to the gym? Our busy schedules sometimes make it impossible to commit to a gym membership. Fortunately, plenty of triceps exercises with no equipment take nearly no time to complete. <\/span><span style=\"font-weight: 400;\">These exercises can be done anywhere, whether in the comfort of your own home or while on a trip. The results are also excellent, relying on your body weight to take the place of the gym equipment and weights. These exercises will produce the muscle tone, definition, and strength like you have spent hours at the gym. <\/span><span style=\"font-weight: 400;\">Throughout this read, we will explore what it means to do triceps contracting exercises with no equipment, what exactly triceps are, how to target the muscles specifically, and how to do these exercises at home. We\u2019ll look at some excellent examples of exercises you can complete anywhere, so read on for everything you need to know about triceps exercises.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Are There Triceps Exercises With No Equipment Required?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The great news is that there are plenty of exercises for the triceps with no equipment required. <\/span><a href=\"https:\/\/www.acefitness.org\/certifiednewsarticle\/3008\/ace-study-identifies-best-triceps-exercises\/\"><span style=\"font-weight: 400;\">According to ACE Fitness<\/span><\/a><span style=\"font-weight: 400;\">, the best triceps exercise available does not use equipment at all and is called the triangle push-up. Because this method does not require equipment, you can do it anywhere without needing a gym membership. During the study, this exercise produced the most <a href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/\">muscle activity<\/a> in all participants (<\/span><a href=\"https:\/\/www.acefitness.org\/certif ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/","url":"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/","name":"Tone Your Arms Using Triceps Exercises With No Equipment Required - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/triceps-exercises-no-equipment\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_644570563-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Going to the gym regularly can be tough, but toning your triceps at home can be a breeze with \u2605 TRICEPS EXERCISES WITH NO EQUIPMENT \u27a4 needed. 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