Triceps Extension Calisthenics: Workout and Exercises
Calisthenics triceps extension is a great exercise to engage the muscles in the back of your arms. These exercises are perfect for strengthening your triceps muscles. The triceps are essential muscles in the upper arms. These muscles are connected to your elbows, forearms, and shoulders, so they help to hold your head and shoulders in place.
It’s one of the essential exercises for those who want to make their arms bigger, and it’s the perfect movement to develop and maintain flexibility in your upper back.
In this article, I’ll explain the triceps extension, and then explain how to perform perfect triceps extension training.
If you want to learn how to train your glutes with calisthenics, check out our article:
How to Build Triceps With Calisthenics?
To build triceps with calisthenics you need to add weight to your workout. A great way to do this is by adding resistance bands to your routine. Resistance bands are elastic tubing, that’s been made to withstand a certain amount of pull or tension. You can also find resistance bands of different weights and widths.
Another way is to use body weight instead of machines. Bodyweight exercises for the triceps include push-ups and pull-ups, but also chin-ups and dips. They work the back of the arm and the front of the arm, which is where the majority of muscle fibers lie.
Other calisthenics that targets the triceps includes inverted rows, bench dips, and dumbbell curls. Dumbbell curls are a good movement for building your biceps as well.
Benefits of Calisthenics Triceps Extension
Calisthenics triceps extensions are a form of a resistance movement that includes resistance bands, weight lifting, bodyweight exercises, and even simple arm extensions.
It is a very good training routine for the arms and is an excellent workout that targets the upper body. It is beneficial to strengthen the upper body and helps tone the muscles of the arms and triceps.
The primary benefits of calisthenics triceps extension are:
1. Stronger Core
By incorporating calisthenics triceps extension in your daily fitness routine, you’ll strengthen your core muscles. These muscle groups include your lower back, hips, thighs, glutes, abdominals, and upper chest. Strengthening them allows you to better perform many physical tasks that require core strength.
2. Improved Posture
Calisthenics has been used as a way to improve posture for centuries. The benefits of calisthenics aren’t limited to the individual either; they have proven to be effective at increasing overall team morale as well as improving performance.
Posture is one of the most common areas for improvement. As we’ve discussed in previous articles, poor posture is a common issue in both the office and at home.
3. Increased Strength
Strength and Muscle Size Calisthenics tricep extension exercise increases the size of your muscles. As you repeat this training, it will make you stronger.
Your tricep will work harder because you are increasing the force you need to lift each rep. This exercise helps you develop more strength and muscle mass.
As you continue to do calisthenics triceps extension exercises, it will help you build a larger upper body.
9 Best and Most Effective: Calisthenics Triceps Exercises
The triceps is a muscle that lies directly beneath the deltoids. It is one of the key muscles to keep toned and is often overlooked. However, if you want to develop an impressive physique, or simply get stronger in general, then strengthening this muscle group is important.
To target your tricep properly, make sure to do the exercises correctly.
1. STRAIGHT BAR DIPS
The straight bar dip is one of the best calisthenics exercises for the triceps. It targets the entire triceps and requires only one equipment item.
How to do it: Start in a standing position. Hold the bar over your head and extend your arms straight behind you, keeping your elbows tight and close to the sides of your body.
As you lower the bar, keep it in front of your body and straight, and pause briefly at the bottom before returning to the starting position.
2. SKULL CRUSHERS
Skull Crushers are a set of calisthenics that help build strong triceps, biceps, and chest muscles.
To perform skull crushers, sit on the floor with your knees bent and your hands slightly placed behind your head.
Next, squeeze your shoulder blades together and pull your elbows forward so that your arms form an “X.” Once your arms are fully extended, extend them back toward your shoulders.
Continue this motion for 20 repetitions.
3. BENCH DIPS
Bench dips are a great exercise to do to strengthen and tone your arms. The bench dip is an old-school workout routine done by men back in the day to improve their upper body strength.
The bench dip requires very little space and only takes about five to ten minutes to complete. There is no equipment required for this exercise, but a sturdy bench or chair is preferred.
The bench dip can be done with or without weights, depending on your preference and fitness goals.
4. DIAMOND PUSH-UPS
Diamond push-up is a calisthenic exercise that targets the triceps. It is one of the most fundamental calisthenic exercises, and it is commonly referred to as a diamond pushup.
It is performed by starting in a push-up position with the hands and feet on the ground.
Next, bring the elbows up to shoulder level, then push down until the chest is almost touching the ground.
Then, immediately reverse the movement by bringing the elbows back to the starting position.
5. SINGLE-ARM DUMBBELL REVERSE LUNGE TO ROMANIAN DEADLIFT
This exercise is great for building explosive power. This is a compound movement where the barbell moves back and forth.
As the bar moves forward, the body is lifted off the floor. The opposite arm is then brought back towards the head. The bar is held at the sides of the body.
The goal of this exercise is to create a rapid acceleration as the weight is moving backward and the body is rising. As the weight comes back, the elbows are tucked back and the bar is moved overhead.
To perform this exercise, you will need dumbbells of any weight. If you do not have dumbbells at home, you can use the kettlebell.
6. SCAPULAR WALL SLIDE
The movements that you’re doing are called shoulder shrugs. These movements are very beneficial for improving your triceps.
Start by standing directly in front of a wall with your arms perpendicular to the floor. Bend forward until your hands are at your sides, keeping them parallel to the floor. Lower your elbows down towards your sides, allowing your forearms to hang parallel to the floor.
Once your arms are hanging straight, slowly lift your elbows so they are directly over your head, then slowly lower them back down. Do ten repetitions.
To help with the exercise, place a bench against the wall about shoulder height.
7. ELEVATED PIKE PUSH-UPS
The elevated push-up is one of the best calisthenics you can do. A lot of people use the standard push-up, but the elevated push-up has a greater range of motion and therefore provides a greater challenge.
The elevated push-up is performed by taking a push-up position. Next, raise yourself by pushing your body forward with your arms straight.
You can also do the elevated push-up while holding a weight with your hands. This is a much more challenging exercise and it forces you to move fast. (You don’t want to drop the weight!)
8. BODYWEIGHT TRICEP EXTENSIONS
Are a very effective bodyweight exercise for working your bicep and tricep muscles. The workout is simple and easy to execute and gives you amazing results.
As a bonus the exercise requires no equipment whatsoever and can be done anywhere, so you won’t need to schedule gym time.
9. FIXED BAR TRICEP EXTENSIONS
Fixed Bar Tricep Extensions (also known as a barbell curl or dumbbell curl) are an exercise where you lower a weight, which is then extended upwards. The bar can be held stationary, or the lifter can pull the bar up towards him/herself.
For the triceps extension, you’ll probably want to hold the bar directly overhead. However, you’ll see a few variations that allow you to adjust the starting position of the bar and how much your arms extend.
If you’re doing a full-body workout, you’ll want to use more weights for the exercise to truly challenge your triceps.
How To Do Triceps Extension: Calisthenics
The Triceps extension is the best exercise for building your triceps. It is considered the “King of Triceps” due to its ability to increase strength and size while also increasing mobility and range of motion.
The key to performing a good Triceps extension is to maintain a proper form.
Kneeling Triceps Extensions
1. Stand with your feet shoulder-width apart, your knees slightly bent, arms by your sides, and a dumbbell in each hand.
2. Lift your right arm straight up above your head, keeping your elbow bent, and hold the dumbbell with both hands, palms facing your body.
3. Keep your back naturally arched as you lean your upper body forward.
4. Squeeze your shoulder blades together, lift your left arm
Bodyweight Tricep Extensions at Home
1. Lie on the floor.
2. Hold your arms straight out to the side of your body with your hands shoulder-width apart.
3. Raise your right arm towards the ceiling. Your left arm should be resting on the ground next to your body.
4. Try to lift your arm higher and higher until you are near the ceiling. Your body must be in a straight line from your feet to your head.
5. Lower your arm back to the ground until your elbow touches the ground.
6. Repeat the exercise with your left arm.
Bodyweight Triceps Extensions Using a Barbell
1- Stand on the center of a barbell with your back to the weight bench.
2- Bend at the hips and knees.
3- Your lower body should form a right angle.
4- Reach down toward the floor, using only your upper body.
5- Straighten your arms, and lift the barbell straight up above your head.
Example of Calisthenics Triceps Workout
Here is my example of a calisthenics tricep workout which can be done in any gym as well. I am going to present you with the exercises and how many sets and reps you have to do.
Tier 1: Beginner
Bench Dips – 3 sets of 5-10 reps
Diamond Push-ups – 3 sets of 5-10 reps
Tier 2: Intermediate
Straight Bar Dips – 3 sets of 8-12 reps
Skull Crushers – 3 sets of 8-12 reps
Scapular Wall Slides – 3 sets of 10-12 reps
Tier 3: Advanced
Elevated Pike Push-ups – 5 sets of 10-15 reps
Bodyweight Tricep Extensions – 5 sets of 10-15 reps
Fixed Bar Tricep Extensions – 5 sets of 8-12 reps
Final Thoughts
Whether you’re looking to gain muscle size, reduce fat, or increase strength, the triceps are one of the largest muscles in the upper body. They consist of three heads of muscles that extend your arm upward. These muscles work as your primary lifters to provide the force needed to lift weights.
Frequently Asked Questions (FAQ)
Can you build triceps with calisthenics?
Calisthenics or bodyweight exercises is an alternative form of training for toning the muscles of the triceps. By performing the exercises in different ways and at different times, the arms will strengthen and tone up.
Do bodyweight tricep extensions work?
You will never know until you try them out for yourself. But if you do try them, you’ll most likely be surprised at how effective they are.
What muscles do bodyweight tricep extension work?
The triceps, or triceps brachii, are three heads of muscle on your arm, located in the front of your upper arm. When you extend your arm, these muscles contract. This exercise works your forearms, biceps, and triceps.
How can I increase my tricep extension?
There are many exercises you can do to build up your triceps. You can use free weights, exercise machines, or even cable training. The key is to make sure that you are working for all muscle groups equally.
How do you target the triceps with calisthenics?
There are many types of calisthenics: pull-ups, dips, push-ups, and crunches. When you target the triceps muscles, you will feel a strong contraction in your arms. This is because they have a large number of muscle fibers.
