Triceps is a single-minded arm workout that solves the no-equipment triceps problem with pure, relentless volume. Arm back extensions, arm circles, arm extensions, arm scissors and scissor chops - five exercises, twenty reps each, one hundred reps per set, all aimed at the muscle that makes up roughly two thirds of your upper arm and gets a fraction of the attention.

The method here is deliberate: without weights, triceps respond to accumulated time under tension, and every exercise keeps the arms extended and working against their own weight from a different angle. Arm back extensions open the session with direct triceps work - arms straight behind you, squeezing at the top, the exact motion of a cable pressdown in reverse. Arm circles then load the arms held out at shoulder height, where twenty slow rotations feel considerably longer than they sound. Extensions, scissors and chops keep the arms parallel to the floor while changing the movement pattern, so the fatigue never resets and the burn compounds from one exercise to the next. One hundred reps with no rest between them does what a dumbbell would - it just spreads the price across the whole set.

Keep your arms fully straight in the back extensions and lift them as high behind you as your shoulders allow - the squeeze at the top is the rep. Make the circles small and controlled rather than sweeping. In every parallel-to-the-floor exercise, the rule is altitude: the moment your arms drop below shoulder height, the triceps clock out and the workout stops working.

Two thirds of your arm, one hundred reps of attention. The horseshoe is earned in the details.

Make it Harder: Add a two-second squeeze at the end of every arm back extension.

Make it Easier: Drop each exercise to ten reps and shake your arms out between them.