The Key to Bigger Triceps (Calisthenics Edition)

Developing a bigger and stronger triceps is not only possible by using barbells or dumbbells. To show you how you can train your triceps with calisthenics, we made an overview with the three best bodyweight exercises you can do. The first one is the dip. To get the most out of this exercise in terms of triceps development, you have to use a specific variation. The key point with that you can put the focus on different muscle groups If you lean yourself forward in a straight line, your elbows are in front of your wrists. This body position will put the focus onto your shoulders. If you lean your upper body forward and raise your legs a bit, your elbows are nearly above your wrists. This body position will put the focus more onto your chest. If you let your upper body upright and raise your legs a bit, your elbows are behind your wrists. This is the triceps dominant dip and the variation you should do. The next exercise is the diamond push-up. If you use a wide grip, your elbows are more in a vertical line with your wrists and this will put more focus on the chest. If you use a close grip, your elbows are more tucked in and placed behind your wrists. This will put the focus onto your triceps and is the best standard push-up variation you can do in terms of triceps development. The last exercise you can do are triceps extensions. This exercise gets as close to a triceps isolation exercise as possible for a calisthenic movement. Of course, you have to use your abs, hip flexors and even your legs to stabilize the movement. But in comparison to the diamond push-up or the dip, you don't involve the shoulders or the chest that much. You can do the triceps extensions on the ground or elevated. When you do the elevated variation, you have a greater range of motion because you have much more space between your body and the ground. The more you place your body in a horizontal position, the harder it gets. The more you place it in a vertical position, the easier it gets. Here you use the same range of motion in your elbows. When you do it on the ground, you can also modify the difficulty. The more you place your wrists in front of your body, the easier it gets. The more you place it toward the center of your body, the harder it gets. When you do the exercise on the ground, you let your body in the same horizontal position, but change the difficulty by increasing or decreasing the range of motion. Both variations are good and you can switch between those two from workout to workout. Use these exercises if you want to build up a bigger and stronger triceps. But always keep in mind that compound exercises are your basics. Our workout programs are focusing on your complete body with a selection of the best bodyweight exercises out there. Just check our website and get your program now. If you have any further questions, just leave a comment. Thanks, Alex