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Best Tricep Workout Without Weights

There’s always times when we can’t make it to the gym; whether it’s because your car broke down, your gym is closed over the holidays, or because we stayed at work later than usual.

Whichever reason, it’s always beneficial to have back-up options.

As a result, we’ve researched and consulted fitness experts on the best exercises to perform at home – to continue developing those rock-hard triceps.

Check it out:

What You’ll Need

We’ve established in the title of this article that you won’t need weights. But we didn’t put ‘no equipment’…

But don’t worry; we’ll only ask you to use 1 reasonably priced item that anyone can get at home.

TRX Resistance Bands

While the ‘official’ TRX resistance bands are quite expensive, you can get much cheaper options that’re equally as effective.

And if you feel the cheaper options are still too expensive; then get some very cheap resistance tubes (which cost under $20 per set).


High Volume

As you’ll probably training within the 6-12 rep range in the gym (as part of your normal routine). It’ll actually be beneficial to train with higher volume during this home workout.

Remember, training in the gym is much more beneficial. But we’re aiming to give you a good alternative when you can’t make it there here.

Why High Volume? 

Assuming you’re training for strength in the gym; performing higher volume will shock your body from its usual routine.

Ultimately, shocking your body will result in muscle growth.

Home Tricep Workout Without Weights

Warm Up

It doesn’t matter whether you’re at the gym or in your living room. It’s always important to warm up (or you’ll risk pulling or damaging your muscles).

You might not have a treadmill or cycle machine. So simply stretch off and perform a set of push ups to get your blood flowing.

What to do: 

  • Stretch
  • 1 set of 15-20 push ups

1. Chair Dips

a man performing chair dips as part of his tricep workout without weights

You can perform these almost everywhere; all you need is a chair, bench or even the side of your bed.

Ultimately, this is a great exercise to start your home tricep workout with. And you’ll feel the burn afterwards…

What to do: 

  • 4 sets of 15-20 reps
  • 1 minute rest between sets

2. Handstand Push Ups

a man performing handstand push ups for his tricep workout without weights

This is quite an advanced move, but you’ll be fine if you have someone to support your legs here (or try leaning against a wall).

Simply put, handstand push ups increase the load on your triceps – meaning you’ll work it more and make more progress.

We want you to increase the training volume here. But as most of you won’t have performed this exercise before, you might struggle completing over 10 reps.

For this reason, we’ll let you do 10 reps here.

What to do: 

  • 4 sets of 15-10 reps
  • 1 minute rest between sets

3. Tricep Kickbacks

If you train in the gym, then you’ve probably performed Tricep Kickbacks with dumbbels at some point.

Well, this is the same exercise, but with TRX Resistance Bands or Resistance Tubes instead.

It’ll still hit your triceps, and with the higher volume, it’ll shock your muscles into growth.

What to do: 

  • 4 sets of 15-20 reps
  • 1 minute rest between sets

4. Bodyweight Tricep Extensions

a man performing bodyweight tricep extensions during a workout without weights

If you don’t know what these are, then check the picture we’ve added above.

While the man pictured is using a barbell as support, you can use anything such as a chair, bench or table.

These are great for isolating your triceps, and you’ll definitely find this hard after all the other exercises you’ve performed.

What to do: 

  • 4 sets of 15-20 reps

5. Diamond Push Ups

a man performing diamond push ups as part of his tricep workout without weights

You warmed up with push ups, but these diamond push ups will target your triceps more.

As we mentioned, you’re aiming for higher volume throughout this workout. This is the last exercise – so keep on pumping the reps out until failure here.

What to do: 

  • 4 sets until failure
  • 1 minute rest between sets

Summary: Tricep Workout Without Weights

We mentioned that this workout is great for when you can’t travel to the gym.

But we’re not saying it’s better than going; clearly, lifting weights has numerous benefits to your body, including promote muscle growth.

High volume will shock your body 

We’re assuming that you usually lift weights to make gains. This means you’ll most likely be performing between 6-15 reps.

Well, as you’ll be completing between 15-20 reps with this workout – you’re body will be shocked from its usual routine.

Ultimately, this will stimulate hypertrophy (muscle growth), resulting in bigger and stronger triceps.

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