A complete at-home chest and tricep workout with no equipment: diamond push-ups (3 × 10 to 15), wide push-ups (3 × 12 to 15), chair dips (3 × 8 to 12), pike push-ups (3 × 8 to 12), bodyweight skull crushers on a table (3 × 10 to 12), and push-up pulses (2 × 20 to 30 seconds). Total time: 25 to 30 minutes.
The Workout
1. Diamond Push-Ups — 3 × 10 to 15
Hands close together forming a diamond. The most effective bodyweight tricep exercise. Hits the lateral head hard while also working the inner chest. Rest 60 seconds between sets.
2. Wide Push-Ups — 3 × 12 to 15
Hands wider than shoulder width. Shifts emphasis to the chest while the triceps assist through the lockout. Pair with diamond push-ups for balanced chest-tricep work. Rest 60 seconds.
3. Chair Dips — 3 × 8 to 12
Hands on a sturdy chair behind you. Keep torso upright for tricep emphasis. Lower until upper arms are parallel. The compound movement of the workout — heaviest relative load on the triceps. See our dips guide for progressions. Rest 90 seconds.
4. Pike Push-Ups — 3 × 8 to 12
Hips high in a downward-dog position. Lower head toward the floor. Targets shoulders and the long head of the triceps. Progression toward handstand push-ups. Rest 60 seconds.
5. Bodyweight Skull Crushers — 3 × 10 to 12
Hands on a table edge or countertop at waist height. Lower forehead toward the edge by bending only the elbows. Extend back. Isolates the triceps without any equipment beyond a stable surface. Rest 60 seconds.
6. Push-Up Pulses (Finisher) — 2 × 20 to 30 seconds
At the top of a close-grip push-up, lower only 3 to 4 inches and pulse rapidly. Creates intense metabolic burn as a finisher. Rest 45 seconds.
Warm-Up (5 Minutes)
Arm circles (30 seconds each direction), wrist circles, 10 slow push-ups, and light tricep stretches. Never skip warm-up — bodyweight exercises still load the joints.
Progressions
| Level | Modification |
|---|---|
| Beginner | Push-ups from knees, feet flat for dips, higher surface for skull crushers |
| Intermediate | Standard versions as written above |
| Advanced | Feet-elevated push-ups, weighted dips, slow eccentrics (4 sec), add resistance bands |
Push-Up Handles
Add depth and wrist comfort to push-ups.
Why we suggest it: Greater ROM means more tricep activation per rep.
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How to Program
Perform 2 to 3 times per week. On alternate days, train back and biceps (pull-ups, rows, curls) for balanced development. This workout provides approximately 9 direct tricep sets — within the recommended weekly volume if performed twice. For a similar structured routine, see the P90X chest shoulders and triceps breakdown. For exercise ordering, see shoulders before or after triceps.
Finish every session with tricep stretches. If you experience elbow pain during dips or push-ups, reduce depth and focus on controlled eccentrics until the pain resolves.
