{"id":23280,"date":"2024-03-12T20:06:16","date_gmt":"2024-03-12T20:06:16","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=23280"},"modified":"2024-03-12T20:06:20","modified_gmt":"2024-03-12T20:06:20","slug":"calisthenics-triceps-exercises","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/calisthenics-triceps-exercises","title":{"rendered":"The Only 5 Calisthenics Triceps Exercises You Need to Build Muscle"},"content":{"rendered":"\n<p>If you want to isolate your three-headed muscles with minimal to no equipment, try these five most effective calisthenics triceps exercises: sphinx push-ups, triangle push-ups, bodyweight tricep extensions, bench dips, and verticle bar dips.<\/p>\n\n\n\n<p>These exercises target your long, lateral, and medial heads from all angles and help build strong, sculpted, toned triceps.<\/p>\n\n\n\n<p>Strong triceps help you do better during various push exercises, including push-ups, bench presses, and dips, and make your arms look sturdy and defined.<\/p>\n\n\n\n<p>Let&#8217;s explore each exercise in detail and how you can include them in your <a href=\"https:\/\/thefitnessphantom.com\/calisthenics-and-weight-training-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"22606\" rel=\"noreferrer noopener\"><strong>workout regime<\/strong><\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 Best Calisthenics Triceps Exercises to Sculpt Your Arms<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Triceps Push-up<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Sphinx pushup tutorial and benefits\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/ct8t0CrHrmA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>It is also known as the <strong>sphinx push-up<\/strong>. It primarily isolates the triceps brachii and helps develop muscular and toned upper arms.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>About Exercise<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Target Muscles: <\/strong>Triceps and Abdominals<\/li>\n\n\n\n<li><strong>Equipment Needed:<\/strong> None<\/li>\n\n\n\n<li><strong>Mechanics:<\/strong> Isolation<\/li>\n\n\n\n<li><strong>Difficulty:<\/strong> Intermediate<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise Benefits<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hammers the three-headed upper arm muscles.<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-ab-exercises-and-workout\" target=\"_blank\" data-type=\"post\" data-id=\"4552\" rel=\"noreferrer noopener\"><strong>Engages midsection<\/strong><\/a> and builds up endurance.<\/li>\n\n\n\n<li>Increase wrist mobility and bolster forearms.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Steps to do it<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Get into a high plank with your core tight, arms straight, and hands beneath your shoulders.<\/li>\n\n\n\n<li>Maintain a straight spine with your back, hips, and glutes in a straight line. That&#8217;s the start.<\/li>\n\n\n\n<li>Lower your forearms until they are grounded and elbow below your shoulders.<\/li>\n\n\n\n<li>Engaging your triceps muscles, extend your elbows until your arms are straight.<\/li>\n\n\n\n<li>Feel the contraction for a few seconds, then go for the next reps.<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tips and Mistakes<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ensure your elbows are close to the body and pointing backward so your triceps can be fully activated.<\/li>\n\n\n\n<li>Keep your head down, abs tight, and hips engaged throughout the movement.<\/li>\n\n\n\n<li>Perform three to four sets of 10-15 reps. Use a vest to increase tension on your triceps.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. Triangle Push-up<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/Triangle-Push-up.jpg\" alt=\"Triangle Push-up\" class=\"wp-image-23318\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/Triangle-Push-up.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/Triangle-Push-up-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/Triangle-Push-up-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>The triangle push-up, also known as the diamond push-up, requires placing your hands in a way that forms a triangle shape. This hand placement puts greater emphasis on your rear upper arm and helps forge triceps muscles.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_23280\"><a href=\"javascript:void(0)\"  title=\" Kim, Y. S., Kim, D. Y., &amp; Ha, M. S. (2016). Effect of the push-up exercise at different palmar widths on muscle activities. Journal of Physical Therapy Science, 28(2), 446\u2013449. https:\/\/doi.org\/10.1589\/jpts.28.446\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_23280-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_23280-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> Kim, Y. S., Kim, D. Y., &amp; Ha, M. S. (2016). <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4792988\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4792988\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Effect of the push-up exercise at different palmar widths on muscle activities<\/strong><\/a>. Journal of Physical Therapy Science, 28(2), 446\u2013449. https:\/\/doi.org\/10.1589\/jpts.28.446<\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>About Exercise<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Target Muscles:<\/strong> Triceps and Pectorals<\/li>\n\n\n\n<li><strong>Equipment Needed:<\/strong> None<\/li>\n\n\n\n<li><strong>Mechanics:<\/strong> Compound<\/li>\n\n\n\n<li><strong>Difficulty:<\/strong> Intermediate<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise Benefits<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Activates the long, medial, and lateral all three heads effectively.<sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_23280\"><a href=\"javascript:void(0)\"  title=\" ACE Finds The Best Triceps Exercises &#8211; By Brittany Boehler, B.S., John P. Porcari, Ph.D., Dennis Kline, M.S., C. Russell Hendrix, Ph.D., and Carl Foster, Ph.D., with Mark Anders (American Council of Exercises)\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_23280-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_23280-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\"> <a href=\"https:\/\/www.acefitness.org\/certifiednewsarticle\/3008\/ace-study-identifies-best-triceps-exercises\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.acefitness.org\/certifiednewsarticle\/3008\/ace-study-identifies-best-triceps-exercises\/\" rel=\"noreferrer noopener\"><strong>ACE Finds The Best Triceps Exercises<\/strong><\/a> &#8211; By Brittany Boehler, B.S., John P. Porcari, Ph.D., Dennis Kline, M.S., C. Russell Hendrix, Ph.D., and Carl Foster, Ph.D., with Mark Anders (American Council of Exercises)<\/span><\/li>\n\n\n\n<li>Squeezes the pectoral muscle and <a href=\"https:\/\/thefitnessphantom.com\/calisthenics-chest-workout\" data-type=\"post\" data-id=\"4183\"><strong>improves chest<\/strong><\/a><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-chest-workout\" target=\"_blank\" data-type=\"post\" data-id=\"4183\" rel=\"noreferrer noopener\"><strong> <\/strong><\/a><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-chest-workout\" data-type=\"post\" data-id=\"4183\"><strong>muscularity<\/strong><\/a>.<\/li>\n\n\n\n<li>It maximizes pushing strength and enhances your bench and dips.<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Steps to do it<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Position your hands under your chest with your thumbs and index fingers forming a triangle shape.<\/li>\n\n\n\n<li>Lift your knees off the ground, keep your feet together, and straighten your elbows.<\/li>\n\n\n\n<li>Brace your abdominal muscles and maintain a neutral spine. That&#8217;s the start.<\/li>\n\n\n\n<li>Lower your chest as close to the ground as possible, then extend your elbows using your triceps strength until your arms are straight. That&#8217;s one rep.<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tips and Mistakes<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Keep your elbows as close to the body as possible for maximum contraction.<\/li>\n\n\n\n<li>Perform each rep deliberately, feeling the works in your three-headed muscles.<\/li>\n\n\n\n<li>Aim for three sets of at least 10 reps each. I also recommend using weight if you want to stimulate more muscle growth.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. Bodyweight Triceps Extension<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Bodyweight Triceps Extension\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/L8bfbBzp9NM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>The bodyweight elbow extension helps sculpt triceps muscle and build burly arms. It requires minimal equipment, such as a bench, chair, or sturdy elevated platform where you can hold your hands and perform the extension.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>About Exercise<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Target Muscles:<\/strong> Triceps<\/li>\n\n\n\n<li><strong>Equipment Needed:<\/strong> Bench\/Dip Stand\/Elevated Object<\/li>\n\n\n\n<li><strong>Mechanics:<\/strong> Isolation<\/li>\n\n\n\n<li><strong>Difficulty:<\/strong> Beginner to Intermediate<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise Benefits<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It highly engages the long and lateral heads of the tricep brachii.<\/li>\n\n\n\n<li>The exercise position also works the abs and anterior deltoids, making it an effective upper-body exercise.<\/li>\n\n\n\n<li>It also helps beginners increase strength for compound <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles\" data-type=\"post\" data-id=\"11139\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>push exercises<\/strong><\/a> like dips and push-ups.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Steps to do it<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Place your hands (shoulder-width apart) on a bench or chair and walk your feet behind until your body is in an elevated position (assume a starting point of an incline push-up).<\/li>\n\n\n\n<li>Lower your body by bending your elbows until your arms form a 90-degree angle.<\/li>\n\n\n\n<li>Engaging your triceps muscles, extend your elbows until your arms are straight.<\/li>\n\n\n\n<li>Return to the start and do as many times as needed.<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tips and Mistakes<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>I recommend using a sturdy platform that can support your body weight to perform this movement.<\/li>\n\n\n\n<li>Do not let your elbows point out, as it can minimize triceps engagement during the extension.<\/li>\n\n\n\n<li>Keep your core, hips, and glute tight, and maintain a neutral spine throughout the movement. <\/li>\n\n\n\n<li>I also suggest lowering your head to a limited height; dipping it much lower can cause shoulder pain.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">4. Bench Dips<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/Calisthenics-Triceps-Workout.jpg\" alt=\"Calisthenics Triceps Workout\" class=\"wp-image-23326\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/Calisthenics-Triceps-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/Calisthenics-Triceps-Workout-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/Calisthenics-Triceps-Workout-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>The bench dip is one of the popular exercises that not only calisthenics athletes but also bodybuilders, powerlifters, and typical fitness enthusiasts constantly perform to bolster their triceps muscles.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>About Exercise<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Target Muscles:<\/strong> Triceps<\/li>\n\n\n\n<li><strong>Equipment Needed:<\/strong> Bench\/Chair\/Sofa\/Box<\/li>\n\n\n\n<li><strong>Mechanics:<\/strong> Isolation<\/li>\n\n\n\n<li><strong>Difficulty:<\/strong> Beginner<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise Benefits<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>An easy and effective way to reinforce triceps at home.<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/how-to-do-dips-at-home\" data-type=\"post\" data-id=\"3215\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Bench dips can also be done using various objects at home<\/strong><\/a>, such as a chair, kitchen counter, bed, and sofa.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Steps to do it<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sit on the chair with your arms straight at your sides and hands properly placed on the bench.<\/li>\n\n\n\n<li>Lift your butt off the chair and walk your feet out while keeping your arms straight on the chair.<\/li>\n\n\n\n<li>Bending your elbows, dip your glutes until your elbows and shoulders are in a straight line.<\/li>\n\n\n\n<li>Press through your hands and extend your elbows until your triceps are fully engaged.<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tips and Mistakes<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Keep your hands beside your hips with palms down.<\/li>\n\n\n\n<li>Hold your abdominal muscles tight and your spine neutral.<\/li>\n\n\n\n<li>Aim for three to four sets of 15 to 20 reps.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">5. Vertical Bar Dips<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/Calisthenic-Tricep-Exercises.jpg\" alt=\"Calisthenic Tricep Exercises\" class=\"wp-image-23335\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/Calisthenic-Tricep-Exercises.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/Calisthenic-Tricep-Exercises-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/Calisthenic-Tricep-Exercises-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>The bar dip is a compound movement that involves lifting your body by pressing through your arms. It works several muscles, particularly the triceps, chest, shoulder, and abs, and helps build an athletic torso.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>About Exercise<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Target Muscles:<\/strong> Triceps, Front Delt, and Chest<\/li>\n\n\n\n<li><strong>Equipment Needed:<\/strong> Dip Stand<\/li>\n\n\n\n<li><strong>Mechanics:<\/strong> Multi-joint Exercise<\/li>\n\n\n\n<li><strong>Difficulty:<\/strong> Intermediate<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise Benefits<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Besides the triceps, it also hit the chest, abs, and anterior delts.<\/li>\n\n\n\n<li>It improves wrist mobility and grip strength.<\/li>\n\n\n\n<li>It also helps you scale up for advanced calisthenics exercises, such as handstand push-ups and muscle-ups <\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Steps to do it<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Grasp the bar and hoist yourself up with your arms and torso straight.<\/li>\n\n\n\n<li>Brace your core and curl your legs slightly. That&#8217;s the start.<\/li>\n\n\n\n<li>Inhale and lower your body until your mobility allows.<\/li>\n\n\n\n<li>Using your hands, extend your elbows until your arms are entirely straight, and exhale. That&#8217;s one rep.<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tips and Mistakes<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Try to keep your torso upright to feel more contraction in the back of your arms.<\/li>\n\n\n\n<li>Hold your core tight during the ascent and descent for better muscle activation.<\/li>\n\n\n\n<li>I also recommend adding some negative reps to utilize the benefits of time-under tension. A negative rep involves lowering your torso slowly and deliberately until your upper arms are parallel to the ground.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Wrapping It Up<\/strong><\/h2>\n\n\n\n<p>Triceps heads are engaged in various <a href=\"https:\/\/thefitnessphantom.com\/calisthenics-push-workout-for-beginner\" target=\"_blank\" data-type=\"post\" data-id=\"4122\" rel=\"noreferrer noopener\"><strong>calisthenics push movements<\/strong><\/a>, such as push-ups, dips, handstand walks, pseudo planche, and bear crawl. However, if you want to isolate your three-headed upper arm muscles effectively, I recommend performing the exercises (bodyweight triceps extension, triangle push-up, sphinx push-up, bench dip, and vertical dip) I&#8217;ve outlined above.<\/p>\n\n\n\n<p>These exercises hammer your long, lateral, and medial heads from all angles and help build sturdy, sculpted, and toned triceps<\/p>\n\n\n\n<p>I&#8217;ve also designed a 30-minute calisthenics triceps workout for those who want an organized routine.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sphinx Push-up: 3 sets x 10 reps<\/li>\n\n\n\n<li>Triangle Push-up: 2 sets x 15 reps<\/li>\n\n\n\n<li>BW Triceps Extension: 3 sets x 15 reps<\/li>\n\n\n\n<li>Bench Dips: 2 sets x 20 reps<\/li>\n\n\n\n<li>Vertical Dips: 3 sets x 10 reps<\/li>\n\n\n\n<li>Keep the rest time between sets as short as possible.<\/li>\n<\/ul>\n\n\n\n<p>I hope you find this article useful. If you have any questions regarding this article, let me know in the comment section.<\/p>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> Kim, Y. S., Kim, D. Y., &amp; Ha, M. S. (2016). <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4792988\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4792988\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Effect of the push-up exercise at different palmar widths on muscle activities<\/strong><\/a>. Journal of Physical Therapy Science, 28(2), 446\u2013449. https:\/\/doi.org\/10.1589\/jpts.28.446<\/div><\/li><li><span>2<\/span><div> <a href=\"https:\/\/www.acefitness.org\/certifiednewsarticle\/3008\/ace-study-identifies-best-triceps-exercises\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.acefitness.org\/certifiednewsarticle\/3008\/ace-study-identifies-best-triceps-exercises\/\" rel=\"noreferrer noopener\"><strong>ACE Finds The Best Triceps Exercises<\/strong><\/a> &#8211; By Brittany Boehler, B.S., John P. Porcari, Ph.D., Dennis Kline, M.S., C. Russell Hendrix, Ph.D., and Carl Foster, Ph.D., with Mark Anders (American Council of Exercises)<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>If you want to isolate your three-headed muscles with minimal to no equipment, try these five most effective calisthenics triceps exercises: sphinx push-ups, triangle push-ups, bodyweight tricep extensions, bench dips, and verticle bar dips. These exercises target your long, lateral, and medial heads from all angles and help build strong, sculpted, toned triceps. Strong triceps &#8230; <a title=\"The Only 5 Calisthenics Triceps Exercises You Need to Build Muscle\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/calisthenics-triceps-exercises\" aria-label=\"Read more about The Only 5 Calisthenics Triceps Exercises You Need to Build Muscle\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":23341,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[270],"tags":[382,141],"class_list":["post-23280","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics","tag-bodyweight-workout","tag-calisthenics-workout"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/23280","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=23280"}],"version-history":[{"count":16,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/23280\/revisions"}],"predecessor-version":[{"id":23342,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/23280\/revisions\/23342"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/23341"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=23280"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=23280"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=23280"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}