The triceps muscle group makes up more than half of your arm muscles. These are the muscles you notice when you see someone with toned or defined arms. The triceps, not biceps are responsible for this definition, so why not spend your time sculpting this muscle with some simple body-weight exercises. Add these exercises to your workout, and watch your strength and definition increase
Muscle Group
The triceps muscle has three heads. Each is named for its position on the arm --- lateral, medial and long. The long head is the biggest of the three. The triceps is on display when your arm is relaxed but is often overlooked when training for the smaller biceps muscle.
Pressup
One way to work this muscle using your body weight is through a pressup. For a pressup, divide your weight between your hands and feet, keeping your elbows close to your sides. With your back flat and in line with your hips, slowly lower yourself towards the ground and then press up into the start position. Start with 10 repetitions for three sets. Gradually increase your reps as it becomes easier. To increase the difficulty of the pressup, you can do a static hold of five to 10 seconds at the bottom of the pressup during each rep. This exercise also engages your core and strengthens your back muscles, but the primary focus is on your triceps.
Dip
The parallel dip is done in an upright position on two bars. Simply grip the bars, with your arms straight and knees bent behind you. Then, lower yourself down until your elbows are at 90-degree angles, then push up until your arm is slightly bent. Keeping your arm with a slight bend increases the tension and prevents the triceps from relaxing. Perform three sets of 10 repetitions
Bench Dip
Bench dips can be done anywhere. If a bench is not available, a chair will also work. Start in a seated position with your arms gripping the bench close to your hips. Extend your feet straight out in front of you as you lower yourself until your arms are at 90-degree angles. Once you can perform three sets of 10, you can increase the difficulty by placing your feet on another bench or chair and increasing the resistance for your triceps.
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