Bodyweight Triceps Workout: Sore in 6 Minutes
Summary
Jeff Cavaliere of ATHLEANX presents a 6-minute bodyweight-only triceps workout requiring no gym equipment. The routine uses just two exercises — the cobra pushup and the walk-in tricep extension — performed in a repeating circuit three times. The workout is structured to progressively reduce difficulty as fatigue builds, making it scalable for all fitness levels.
Key Points
- No equipment required — exercises can be performed using a couch back, the top of a bed, or any similar household surface
- The triceps are described as a relatively small muscle group that is easy to overload without weights
- The workout consists of two exercises repeated across three rounds, totaling six minutes
- Each round follows a one-minute-on format — finish the cobra pushups quickly and the remaining time within that minute serves as your rest
- The cobra pushup is performed using 21-style rep structure: 7 reps in the bottom range, 7 reps in the top third, and 7 full reps
- Difficulty is progressively reduced across rounds to account for fatigue: feet elevated (round 1) → feet flat on floor (round 2) → on knees (round 3)
- The walk-in extension uses a slow eccentric contraction to maximize tricep engagement, particularly the long head
- If you fatigue during the extension, walk your feet in toward the surface to reduce the load and keep repping
Exercise Details
1. Decline Cobra Pushup (21 Style)
- Target muscles: Triceps (primary)
- Setup: Feet elevated on a couch, bed, or rack for a decline position
- Rep structure (21s method):
- 7 reps through the bottom third of the range of motion
- 7 reps through the top third of the range of motion
- 7 full range-of-motion reps
- Progression across rounds:
- Round 1 — feet elevated
- Round 2 — feet flat on the floor
- Round 3 — performed from the knees
- Goal: Complete all 21 reps as fast as possible within the one-minute window; remaining time is rest
2. Walk-In Tricep Bodyweight Extension
- Target muscles: Triceps, with emphasis on the long head of the triceps due to the stretch position
- Setup: Hands placed on the top of the elevated surface (couch, bed, etc.), body extended outward at an angle
- Form cues:
- Lower yourself slowly using a controlled eccentric contraction
- Allow the long head of the tricep to fully stretch at the bottom
- Press back up to the start position
- Scaling: Walk feet closer to the surface to shorten the lever and reduce difficulty as fatigue accumulates
- Duration: Performed continuously for one full minute per round
- Common mistakes to avoid: Rushing the descent — the slow eccentric is key to effectiveness
Workout Structure
| Round | Cobra Pushup Variation | Extension Duration |
|---|---|---|
| 1 | Feet elevated, 21 style | 1 minute |
| 2 | Feet flat, 21 style | 1 minute |
| 3 | On knees, 21 style | 1 minute |
Total time: 6 minutes