Short answer: Use close-grip push-ups as the main press, bodyweight triceps extensions for focused work and assisted dips only when shoulders tolerate them.
Who this workout is for
This routine is for trainees who can press without elbow or shoulder pain. Start with an incline and read the triceps push-up guide.
The workout
| Exercise or block | Sets and reps | Focus |
|---|---|---|
| Close-grip push-up | 4 × 6–12 | Hands inside shoulder width |
| Incline bodyweight triceps extension | 3 × 6–12 | Move through elbows |
| Assisted dip | 3 × 5–10 | Optional |
| Standard incline push-up | 2 × 10–15 | Easy volume |
| Scapular push-up | 2 × 10–15 | Control |
How to perform the session
Rest two minutes after close-grip sets. Keep wrists comfortable and do not force the hands into a diamond. Skip dips if the bottom position irritates the shoulders.
How to progress
Lower the incline, increase range or add load after reaching the repetition ceiling. Compare diamond push-ups, sphinx push-ups and dips versus push-ups.
How RepSaga fits
RepSaga is well matched to the push-up sets: clean repetitions can advance RPG battles and achievements. Use standard reps when specialized extensions or dips cannot be tracked.
Turn the push-up sets into a quest
Download RepSaga on iPhone or iPad and use clean push-ups to advance RPG battles, achievements and streaks.
Frequently asked
Which calisthenics exercise targets triceps?
Close-grip push-ups and bodyweight triceps extensions are scalable options.
Do I need dips for triceps?
No. Dips are optional and can be replaced with push-up and extension progressions.