What is the best training, without equipment, for triceps?

There are many good or even outstanding bodyweight triceps exercises you can do at home without specialized equipment or in a park with bars.

For all upper body exercises, hold the shoulder blades back and down. The only exception is pressing on the head, where you should keep the shoulder blades back, but move them up at the top of the motion.

Bending exercises, in general, are a good exercise of triceps. Yes, they also train the chest and shoulders, but that’s a good thing. You don’t want to completely isolate the muscles, even if you can change the focus to that muscle in an exercise. Tight grip flexions are a simple and excellent variation that hits hard on the triceps and chest.

Dips

Dips are the biggest cousins of bending. They use a lot of the same muscles, but they radically increase the load that makes you push almost all your body weight.

Standard dives are a decent tricep exercise, but there are definitely variations that affect the triceps more. For an easier version that hits the triceps hard, look for bank jumps.

You can use a low table or a chair instead of a bench.

A variation of the standard dive that can be done in parallel bars is the dip of triceps aptly called.

Note that your torso is completely vertical at all times compared to the chest drops shown above.

If you don’t have a park with parallel bars, place two high chairs next to each other, about 1,5 times the width of your hip. A similarly difficult variation that does not require parallel bars is straight bar immersion:

This can be done on a dining table, on a kitchen counter or on a window sill. Just make sure they’re able to take the load.

For the highly advanced, there is the so-called Korean dip.

Just a word of warning. Korean dives are not taken lightly. Trying these when you’re not safe and comfortable with 20 neatly shaped triceps falls is a good way to get hurt.

In the extended family of lizards, we find the push-up handstand.

Make them against a wall or door with socks. Get support and gentle movement. Be sure not to let your elbows open. The closer the hands move, the more this exercise will become dominant triceps.

Finally, my favorite triceps exercise, the extension of bodyweight triceps.