Incorporating a regular tricep workout routine using a Calisthenics program will not only give you a well-rounded, solid looking physique but it will also boost your athletic performance completely and your ability to perform push movements with greater strength.
Calisthenics triceps workouts are not only capable of building impressive looking muscles, but also translate into functional, real-world strength that can be used in all aspects of your life.
Majority of calisthenics exercises involve the triceps so becoming strong in every movement is definitely the key to building bigger triceps.
The Triceps are a dominant three-headed muscle group that comprises of the:
- Lateral head
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- Medial head
- Long head
What sets calisthenics exercise apart from your typical tricep gym workout? You can perform these exercises anywhere.
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Push ups
Pushups are a staple exercise in calisthenics that hold first place when it comes to building a strong upper body foundation. This exercise engages the:
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- Triceps
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- Chest
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- Shoulders
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- Core
The triceps are particularly targeted through the extension phase of the pushup where they hold the most load.
As you progress and find standard pushups less challenging, certain variations can intensify the focus on the triceps helping them strengthen and build much quicker.
Diamond Push-Ups
The diamond push-up is one of the best calisthenics exercises for triceps. This exercise enhances the effectiveness of traditional push-ups on the triceps since your hands are placed closer together.
The closer your hands are to the midline of your body, the harder the movement becomes making it an effective exercise for targeting the tricep heads.
To properly perform a Diamond Push-up, you need to:
- Start in a standard push-up position.
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- Simultaneously, hands should come together to form a diamond shape beneath the chest with your thumb and index finger of each hand touching at the tips forming a triangle.
- Slowly lower your body to the floor.
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- Explosively push back to start, making sure to fully extend the arms until your shoulders lock out before moving on to the next repetition..
Skull Crushers
For the newbies, Skull Crushers might sound intimidating , but I promise you it’s not impossible to perform. With proper form and consistent practice, it can be seamlessly incorporated into your routine.
For this exercise, you will need something low on the ground that you can grip on to which stays in place firmly. A low bar, a pair of parallel bars or even a sturdy table or bench can be used as alternatives.
The crucial aspect of performing Skull Crushers is maintaining a precise form to truly engage your triceps.
To perform this exercise:
- Place your hands shoulder-width apart on your equipment of choice and elevate yourself into a straight-arm plank.
- Lower your body towards the equipment bending your elbows until your forehead almost touches its surface, then explosively push yourself back into the plank position
- Its important to keep your elbows tucked in throughout the entire movement especially during the eccentric phase (lengthening) to ensure only your triceps are targeted, not your chest or shoulders. If you feel that these muscle groups are primarily being worked on instead of your triceps, check on your form. You might be focusing too much on bringing your chest to the bar/equipment instead of your forehead.
Dips
Dips are another great staple exercise for building strong and sculpted triceps. Similar to pushups, this movement will also work the chest and shoulders.
For those who have never tried this exercise, it is a much more difficult exercise to execute and it can feel like your chest is ripping apart initially. However, once you get past that stage you move on to building immense strength in your triceps if you continue to perform the movement correctly.
To perform the Dip:
- Grip your parallel bars firmly and completely extend your arms
- Slightly bend your body forward
- Lower your body down slowly whilst keeping your elbows tucked and not moving
- Maintain an upright, straight position throughout the movement. The straighter you are, the more load that is put on the triceps. Leaning forward puts more emphasis on your Pectoral muscles (chest).
- Explosively push back up solely focusing on pushing with your triceps.
- Keep every rep controlled and do not rush it. It is always quality over quantity.
Bench Dips
Bench dips, as the name implies, require a bench or anything similar to perform. This is a great exercise to add into your calisthenics triceps workout as an alternative for parallel bar dips or just simply as an extra exercise to work those tricep muscles.
You begin this exercise by:
- sitting on the edge of a bench with your hands on either side of your hips and fingers facing forward.
- With your legs extended, you slide off the bench, lowering your body and putting all your weight onto your arms.
- Lower your body towards the floor slowly.
- At the bottom, use your tricep power to explode back up until your arms are extended.
Straight Bar Dips
Straight bar dips are not so beginner-friendly and require higher levels of strength and stability in order to execute the movement much more effectively. The body positioning for a straight bar dip is more challenging to hold compared to your average dip.
Mastering this exercise will not only build bigger triceps, but it will also build your overall push strength and endurance allowing you to perform tougher exercises like the Muscle Up.
How to perform the movement:
- Start by gripping both hands onto the same bar shoulder-width apart
- Elevate your whole body and fully extend your arms.
- While keeping your elbows tucked close to your body, start lowering your chest towards the bar.
- Make sure you keep your core fully engaged.
- Explosively push your body back to starting positioning.
- Remember to stay focused on generating all the power from your triceps.
Tips and Tricks to Build Bigger Triceps
1. Consistency
Consistency is key when making progress in any fitness routine, especially when focusing on tricep exercises. For calisthenics, consistency not just with the routine but also with the technique of the exercises ensures that your triceps are used optimally, leading to bigger gains.
2. Mind-muscle Connection
Consistency is key when making progress in any fitness routine, especially when focusing on tricep exercises. For calisthenics, consistency not just with the routine but also with the technique of the exercises ensures that your triceps are used optimally, leading to bigger gains.
Having a strong mind to body connection during each rep is super important. When you really focus on that specific muscle you are trying to work, you ensure that it bears the primary load.
2. Mix it up
Try out different exercises, like diamond push-ups and bench dips to close grip push-ups and skullcrushers. Diversifying your training routine not only allows you to effectively hit each tricep head, but it mixes up the session and minimises the chances of you getting bored.
3. Analyse what works for you
Evaluating results is as important as the exercises themselves. Paying attention to the changes in the strength and appearance of your triceps can help gauge the effectiveness of the exercises you choose to incorporate in your routine. It’s also worth noting that you should think about creating a progress photo journey or a training diary. These records not only bring a visual representation of progress but also serve as a motivational tool to keep going. Don’t neglect self-evaluation as it can serve as a powerful tool in showing you what is working well and what needs to be modified. This can completely boost your tricep development.
4. Make your exercises harder
Progressive overload is the secret sauce for boosting tricep development. Adding weight or repetitions to your calisthenics triceps exercises forces the muscles to adapt to the workload and grow stronger. This will result in enhanced muscle size, strength and endurance.
5. Always prioritise correct form
Using correct form when executing tricep exercises is vital not only for optimal gains, but also to prevent injury. If you perform exercises incorrectly, you run the risk of overcompensation on certain muscles. Muscles carrying higher workloads to compensate for muscles not activated, can lead to injury. Always check your form is perfect before repping it out.
6. Get enough rest
If you want to be stronger more quickly and want your body to look sculpted and aesthetic, you need to rest your body for enough time. It’s great that you want to train everyday but if you have no days off, at what point do you allow your muscles to start repairing and growing back stronger and fuller?
Rest days are one thing, but sleep is another. Getting 7-9 hours of sleep ensures that your body optimises muscle repair and growth so that you not only build strength and size from your training sessions, but you prime your body so that its ready for the next workout.
