How To Perform A Triceps Workout Without Weights

How To Perform A Triceps Workout Without Weights

This easy-to-follow workout will shape and tone your arms if practised everyday for just one month. As no weights are involved you could exercise anywhere you like, as long as you have some space.

Step 1: You will need

  • 1 workout bench or a chair if at home
  • 1 bottle of water to use as a hand weight
  • Comfortable clothing
  • footwear

Step 2: Exercise 1, Dips

Step 3: Start position

Sit on the bench with your hands either side of your body. Extend your legs so that your knees are bent and your feet in front of your knees and flat on the floor. Lift your body off the bench and hold your weight.

You should feel tension at the back of your arms which is your triceps muscles here.

Step 4: Lowering and lifting

Slowly lower your upper body bending at the elbows, then, push with your arms, raise your body back up to the start position.

During this movement, always keep your back against the bench when lowering and make sure not to lock out your elbow joints, or fully extend your arm. You will put pressure on the joint instead of the muscle. Always keep the weight on the front of your feet not your heels.

Step 5: Breathing

For this exercise, whilst you lower you need to breathe in through your nose.

And then when you are lifting your body back up to the starting position, you need to breathe out through your mouth.

Step 6: Review

Now that you are aware of how to do the movement and the breathing, do 10 repetitions of this exercise.

Step 7: Exercise 2, Overhead press

Step 8: Start position

Remaining on the bench take hold of the bottle of water in both hands and place them above your head. Extend your arms fully but without locking out your elbow joint.

You should feel tension at the back of your arms which is your triceps muscles.

Step 9: Lifting and lowering

As with the first exercise you should be breathing in through your nose as you lower your body and out through your nose as you raise your body up.

Step 10: Breathing

As with the first exercise you should be breathing in through your nose as you lower your arms and out through your mouth as you raise your arms.

Step 11: Review

Now that you are aware of how to do the movement and the breathing, do 10 repetitions of this exercise.

Step 12: Exercise 3, Kickbacks

Step 13: Start position

Stand up with your feet wide apart and one foot in front of the other.

Again holding onto the water bottle in one hand, position your body so that your upper arm is parallel to the floor.

Step 14: Lowering and lifting

Push your arm back until almost fully extended, and then return back to the start position. Remember to not lock out your elbow.

Step 15: Breathing

Breathe in through your nose, whilst you are in the start position and breathe out through your mouth as you push back your arm.

Step 16: Review

Do 10 repetitions on one arm and then repeat on the other arm.