Bodyweight Arms Workout for Intermediate
A bodyweight arms workout for intermediate that you can do at home with no equipment. 6 exercises, about 47 minutes, targeting triceps.
| Level | Intermediate |
| Equipment | None (bodyweight) |
| Time | About 47 minutes |
| Muscles | Triceps |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Dips - Triceps Version | 4 × 8–12 |
| 2. Push-Ups - Close Triceps Position | 4 × 8–12 |
| 3. Close-Grip Push-Up off of a Dumbbell | 4 × 8–12 |
| 4. Incline Push-Up Close-Grip | 4 × 8–12 |
| 5. Body Tricep Press | 4 × 8–12 |
| 6. Body-Up | 4 × 8–12 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Pick a weight that leaves about 1–2 reps in the tank on the last set. Rest 60–120 seconds on big lifts, 45–60 seconds on smaller ones.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Dips - Triceps Version
To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
2. Push-Ups - Close Triceps Position
Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length. Lower yourself until your chest almost touches the floor as you inhale.
3. Close-Grip Push-Up off of a Dumbbell
Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
4. Incline Push-Up Close-Grip
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. Place your hands next to one another on the bar.
5. Body Tricep Press
Position a bar in a rack at chest height. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
6. Body-Up
Assume a plank position on the ground. You should be supporting your bodyweight on your toes and forearms, keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position. Pressing your palms firmly into the ground, extend through the elbows to raise your body from the ground. Keep your torso rigid as you perform the movement.
More workouts like this
Gear for this workout
Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →
Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.