The best exercises to target the triceps with just your bodyweight. These exercises will purely isolate the triceps when you do them right!
1.Parallel Dips – In my opinion the best triceps builder, dips are a effective muscle builder. Grasp the bars with a neutral grip. Keep your body in an upright position and with your arms by your sides, lower your body until you reach at least a 90 degree angle at your elbows. While you press back up, keep your arms by your sides and maintain that upright body posture.
I usually do 4 or 5 sets of 10 to 15 reps. As a beginner i would recommend you 3 sets of 5 reps.
2.Bench Dips – The bench dip is a good start for those not accustomed to a full-fledged parallel bar dip. Grab the end of a bench with both hands behind you with a shoulder-width grip and your legs straight with your heels on the floor.
I usually do 4 or 5 sets of 20 to 25 reps. As a beginner i would recommend you 3 sets of 10 reps.
3.Close Grip Push up – The close grip push up is a variation of the push up that focuses on hitting the triceps. Begin in plank position with the arms and body straight, shoulders over the wrists. Keep the core engaged. Bend the elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides. Straighten the arms, coming back to plank position.
I usually do 20-30-40-30-20 reps. As a beginner i would recommend you 5-10-5 reps.