Arms Workouts With No Equipment

Bodyweight-only arm workouts centered on triceps and grip strength with clear RIR targets, practical progression options, and repeatable session structure for home training.
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Set load units

Workout 1

4 exercises10 sets

No-Equipment Arms Progression Template

Triceps, Chest, Forearms

A bodyweight arm session using straight working sets and RIR targets to build triceps strength and grip endurance without external equipment.

  1. 1
    Diamond Push Up
    anatomy
    anatomy
    1Exercise

    Diamond Push Up

    Rest 1m 30s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Hands form a narrow diamond under sternum. Keep elbows close and maintain a neutral trunk. Stop each set with about 1-3 reps in reserve.

  2. 2
    Floor Triceps Dip
    anatomy
    2Exercise

    Floor Triceps Dip

    Rest 1m 30s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    Shoulders stay down and chest open. Lower until elbows reach a comfortable depth, then press through palms without shrugging.

  3. 3
    Ring Dips
    anatomy
    3Exercise

    Ring Dips

    Rest 2m

    • 16 reps x 0 kgRIR 3
    • 26 reps x 0 kgRIR 2
    • 36 reps x 0 kgRIR 1

    Keep rings close to ribs and maintain shoulder depression. Use strict tempo and avoid uncontrolled bottom positions.

  4. 4
    Dead Hang
    anatomy
    4Exercise

    Dead Hang

    Rest 1m 30s

    • 130sRIR 2

    Set shoulders down and back gently, ribs stacked, and avoid passive hanging collapse.