Best No Equipment Exercises for Triceps — Top 10
No Equipment training is hotel rooms, parks, or home training with zero gear. Here are the best no equipment exercises for targeting your triceps, ranked by effectiveness. No equipment needed — just your body and some floor space.
Ranked by triceps muscle activation percentage, range of motion quality with no equipment, and progressive overload potential.
The bodyweight tricep extension is a challenging exercise where you lower your body toward a bar or surface by bending at the elbows, similar to a skull crusher but using your own bodyweight. It heavily loads the long head of the triceps.
Key Form Cue
Grip a bar at roughly waist height with hands shoulder width apart, arms extended.
The tiger bend push-up starts in a forearm plank and requires you to press up to a full push-up position using only tricep extension. It is one of the most challenging bodyweight tricep exercises and builds tremendous lockout strength.
Key Form Cue
Start in a forearm plank position with elbows directly under your shoulders.
Diamond push-ups place your hands close together in a diamond shape, shifting the emphasis from chest to triceps. EMG studies show they produce higher tricep activation than most isolation exercises.
Key Form Cue
Place your hands together under your chest, forming a diamond shape with thumbs and index fingers.
Bench dips are a beginner-friendly tricep exercise. Place your hands on a bench behind you, lower your body by bending your elbows, and press back up.
Key Form Cue
Place your hands on a bench behind you, fingers pointing forward.
The floor tricep dip is a beginner-friendly way to target the triceps anywhere without a bench or dip station. Sit on the floor with hands behind you, fingers forward, lift your hips, and bend your elbows to lower and press back up.
Key Form Cue
Sit on the floor with knees bent, feet flat, and hands behind your hips with fingers pointing forward.
Dips are a compound bodyweight exercise that heavily loads the chest and triceps. Lean forward to emphasize the chest or stay upright to target the triceps. They allow easy progressive overload with a dip belt.
Key Form Cue
Lean forward 15-30 degrees to shift emphasis from triceps to chest.
The resistance band push-up adds accommodating resistance to the classic push-up, making the lockout portion harder. This builds explosive pressing power and improves top-end chest strength.
Key Form Cue
Loop the band across your upper back and hold each end under your palms.
The push-up is the foundational bodyweight pressing exercise. It builds chest, tricep, and shoulder strength while training core stability. No equipment needed — just your body and the floor.
Key Form Cue
Hands slightly wider than shoulder-width, fingers spread for a stable base.
The pike push-up places your body in an inverted V position to shift the load onto the shoulders rather than the chest. It is an excellent bodyweight progression toward handstand push-ups and builds pressing strength without equipment.
Key Form Cue
Start in a push-up position, then walk your feet toward your hands until your hips are high and your body forms an inverted V.
The finger push-up is a bodyweight exercise performed on the fingertips instead of flat palms, developing extreme finger and forearm strength. It is popular in martial arts training and builds tendon resilience.
Key Form Cue
Set up in a standard push-up position but support yourself on your fingertips, not palms.
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