WORKOUT - 5 Triceps Calisthenics Exercises

Today we are going to see a killer workout for the triceps, obviously without weights (only bodyweight)

I will show you 5 exercises.

The first 2 are easier, the other 3 are a little more hard, a little more advanced level.

Before starting, I remind you that if you are interested in improving bodyweight exercises you can visit my site

www.andrealarosa.fit

to have basic strength for most bodyweight exercises.

That said, let's start with the 1st superset.

I did 20 reps for each exercise.

Obviously, adapt repetitions to your level

so you can start with 5 or 6 repetitions per exercise if you are not used to bodyweight training

and then, week by week, you can increase repetitions.

The 1st exercise is the triceps extensions on elevation, so in this case I used a bar but you can use any other elevation.

Activate the glutes, activate the core, and from here you focus on extending your arms to activate the triceps.

For the 2nd exercise, however, it will be useful an elevation of the right height.

In this case I used a bench. Assisted dips with feet on the ground.

I position myself.

I prefer to just put my heels on the ground, from here I go down, I'm going to break the 90° angle.

This is a more common exercise so you should already know it.

Now let's talk about the next 3 exercises.

These I will show you in triset.

The first 2 exercises are a slightly more advanced version of the 2 that we have just seen

which will be great for people who are at a slightly more advanced level, who are already used to training bodyweight.

Triceps extension and dips.

You can perform the dips on the parallels, but since there aren't any in this park, I'm going to do them on a circular bar.

You can therefore also vary them on single or parallel bars.

My personal advice is to focus on parallel dips and only sometimes make them on the bar.

Triceps extension, on the floor this time.

Pay attention on the imbalance.

The more you lean forward, so with your shoulders towards your hands, the more it will be hard for the triceps.

The more you are unbalanced back, the more you will have to work on your core to keep a decent shape

and you will feel it slightly less on the triceps.

For those who find this exercise too hard, they can easily perform it with the knees on the ground instead of staying on the toes.

The 2nd exercise of the triset are the classic dips.

As usual, break the 90° angle and come back up.

And the last exercise is diamond pushups.

Diamond grip, go down and check the reps.

I have now shown you only one set.

Obviously, the goal is to go for at least 3 o 4 series of tricep extensions on elevation + assisted dips with feet on the ground

and then 3 or 4 series of triceps extensions on the ground + parallel dips + diamond pushups.

Obviously, recover between one series and the other, 2 or 3 minutes.

Then, depending on how you feel and if you are already used to this type of training, you can easily reduce your recovery times.

That's up to you.

Doing this workout twice a week is perfect for the triceps.

Try it and let me know with a comment.

For those who are beginners, like I said, the first 2 exercises are perfect.

Those who already are at a good level with bodyweight exercises, can do everything together in a single session.

Obviously that is the final goal.

If at the beginning you are not able to do it, start gradually and then slowly add more complex exercises.

I am sure that you can work your triceps properly even bodyweight.

I only did one set, I'm ready to do all the others, so goodbye.

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See you soon.