Calisthenics Triceps Exercises
Dips and close-grip pressing do most of the work, and the diamond push-up is the version that needs nothing at all. The long head also works as a straight-arm stabiliser in every lever hold, which is why people who train levers end up with triceps they never trained directly.
- Exercises
- 19
- Spread
- 5 Beginner, 6 Intermediate, 7 Advanced and 1 Elite
- No equipment
- 9 of 19
- Otherwise needs
- Pull-up Bar (4), Dip Bars (3), Rings (2), Wall (1)
All 19 triceps exercises
Chest
Push-Up
The push-up is the foundational pushing movement in calisthenics. It builds strength in your chest, shoulders, and triceps while engaging your core for stability.
None
Triceps
Diamond Push-Up
A close-grip push-up variation where your hands form a diamond shape. This targets the triceps more intensely than regular push-ups.
None
Chest
Archer Push-Up
A unilateral push-up where one arm does most of the work while the other extends to the side. Great progression toward one-arm push-ups.
None
Shoulders
Pike Push-Up
A shoulder-dominant push-up performed in an inverted V position. Excellent preparation for handstand push-ups.
None
Shoulders
Handstand Push-Up
The ultimate vertical pressing movement. Performed in a handstand against a wall, this builds tremendous shoulder strength.
Wall
Chest
Dips
A fundamental pushing exercise often called the upper body squat. Targets chest, triceps, and shoulders effectively.
Dip Bars
Shoulders
Korean Dips
A behind-the-back dip variation that requires significant shoulder flexibility and builds unique pressing strength.
Dip Bars
Chest
Ring Dips
Dips performed on gymnastic rings, requiring much greater stabilization than parallel bar dips.
Rings
Chest
One-Arm Push-Up
The ultimate unilateral pushing exercise. Requires tremendous pressing strength and core stability.
None
Full Upper
Muscle-Up
An explosive movement combining a pull-up and dip, transitioning from below to above the bar. A benchmark calisthenics skill.
Pull-up Bar
Full Upper
Bar Muscle-Up
The classic muscle-up on a straight bar. Explosive pull transitioning to a dip above the bar.
Pull-up Bar
Full Upper
Ring Muscle-Up
A muscle-up performed on gymnastic rings. Requires different technique than bar muscle-up.
Rings
Full Upper
Kipping Muscle-Up
A momentum-assisted muscle-up using a kipping motion. Often the first muscle-up variation learned.
Pull-up Bar
Full Upper
Strict Muscle-Up
A slow, controlled muscle-up without any kip or swing. Pure strength movement.
Pull-up Bar
Chest
Behind Back Clap Push-Up
An explosive push-up where you clap behind your back at the top. Requires significant power.
None
Shoulders
Hindu Push-Up
A flowing push-up variation that moves through downward dog to cobra position. Great for shoulder mobility and strength.
None
Chest
Clapping Push-Up
An explosive push-up where you clap your hands mid-air. Builds power and fast-twitch muscle fibers.
None
Triceps
Sphinx Push-Up
A tricep-focused push-up performed on forearms, transitioning to hands. Also known as tricep extension push-up.
None
Chest
Plyo Dips
Explosive dips where you push off the bars and catch yourself. Builds tremendous upper body power.
Dip Bars