It works in opposition to the biceps – the so-called arm flexors. The main function of the triceps is to extend the arm or rotate the wrist upwards. The muscle also influences the functionality of the shoulder. Hardness in this area can restrict movement and cause pain.
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Effective bodyweight triceps exercises
With various bodyweight exercises you can beautifully define your arms and build muscle effectively. We present three of them to you:
Exercise 1: Tricep Dips
With triceps dips you can train your triceps and also your chest. To do this, sit with your back in front of a stable edge (bed, sofa, chair) and place your palms on it. Now push yourself up using the strength of your triceps. Release briefly and push yourself back up.
Exercise 2: Push-ups
Push-ups primarily train the triceps and only secondarily the chest muscles. To do this, go down so low that your upper arms are vertical. From there, push yourself up without momentum using the power of your triceps muscles.
By the way: the tighter you grip when doing push-ups, the more the triceps are involved. So try to keep your hands as close to your chest as possible.
Exercise 3: Plank (forearm plank)
The forearm support is a special form of strength training: the muscles are tensed but do not change their length.
To do this, lie on your stomach on the floor and place your elbows under your shoulders. The forearms lie parallel to the body, the palms face towards the ceiling. Alternatively, you can clasp your hands together.Then push yourself up, supporting your body using only the tips of your toes and forearms. Even though you just have to hold the position, the workout is very strenuous.