Best Shoulders and Triceps Exercises - Without Weights or Machine
Don't waste precious time squeezing your pecs together on the boring chest machines. Instead, opt for these four very effective fun exercises that require no equipment whatsoever.
Hindu Pike Push Ups / Hindu Push Ups
Provides great strength to the front shoulder and triceps and also strengthens core.
Place your hands on the floor at shoulder width and feet slightly wider with raised heels, which will result in an inverted 'V' position of the body.
Lower our body as you inhale with your shoulder lowering between your palms, maintaining the inverted 'V' position. Lower until your upper chest comes between your palms.
Push yourself up toward ceiling as you exhale with maintaining the inverted 'V' shape. Come back to initial position on your toes.
Complete three sets of 15 reps.
Add more difficulty by raising your legs on a higher platform or on a gym ball.
Diamond Push up:
One of the best exercises for triceps and inner chest cleavage, and also a great exercise for core.
The greatest of all triceps exercises is Diamond Push up. It is a simple looking but rather difficult exercise if you prefer the best body weight exercise for those great triceps.
Form a regular push up position on the floor with keeping your palms closer to each other under your chest making a diamond or heart with opened fingers.
As you inhale, lower your body until your chest touches your back of the palms
Raise your body just like any other push up while you exhale.
Complete three sets of 15 reps.
Chinese Press or Push up:
Strengthens shoulder and triceps, makes triceps bulkier, also strengthens core. This is also one of the most favorite triceps exercises within the exercise experts using body weight.
Make a pike, inverted V position by putting your toes resting on a higher platform with balancing hands in diamond push up position.
While inhaling, lower your body, going head first. Lower until your head touches your palms.
Come back to the initial pose raising your body while exhaling and maintaining the inverted 'V'.
Complete three sets of 15 reps.
French Dips:
Strengthens Triceps and Rear Deltoids.
Hold a firm grip on the edge with your palms resting and arms extended on a relatively lower and well balanced platform or seat, with facing away and extending your legs in the front.
Lower your body while inhaling with bending from your elbows until your butt is just above the ground.
Return to the initial position while exhaling, extending your arms.
You can use a gym ball to add more difficulty to the exercise.