Bodyweight Kneeling Triceps Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Beginner
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bodyweight Kneeling Triceps Extension is an effective bodyweight exercise primarily targeting the triceps, with secondary activation of the shoulders. Performed in a kneeling position, this exercise isolates the triceps by extending the arms overhead while engaging the shoulders for stability. The movement requires no equipment, making it an excellent option for home or gym workouts. By focusing on the triceps, this exercise helps improve arm strength and muscle tone, while also challenging the shoulder muscles to assist in the extension motion. It can be modified for different fitness levels, offering a versatile and efficient addition to any bodyweight training routine.
How to Perform
Begin by positioning your hands on the floor, keeping them slightly closer than shoulder-width apart, with your fingers pointing forward. Engage your core and form a straight line from your head down to your knees.
Gradually bend your elbows to lower your upper body toward the ground. Keep your elbows tucked in close to your torso, ensuring that the focus remains on the triceps as they engage.
As you lower yourself, control the descent until your forehead is almost touching the floor, maintaining steady, controlled movement.
To return to the starting position, push through your palms and extend your arms fully, using your triceps to drive the motion and lift your body back up.
Repeat the exercise for the prescribed number of repetitions, focusing on maintaining a solid body alignment, avoiding any arch in your lower back, and keeping the movement smooth throughout each rep.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Slow and Steady Movement: When lowering your body toward the ground, control the descent with a deliberate pace. Avoid rushing the motion, as dropping too quickly can place unnecessary strain on your joints and prevent the triceps from fully activating.
Proper Body Alignment: Keep your body in a straight line from your head to your knees, with your core engaged. Avoid any arching of your back or letting your hips drop, as this can cause discomfort in your lower back and diminish the overall effectiveness of the exercise.
Maximize Range of Motion: Ensure that you fully extend your arms at the top of each rep. This ensures maximum triceps activation. A common error is stopping before the arms are fully extended, which limits the exercise's potential benefits.
Breathing: Maintain steady, controlled breathing throughout the exercise. Inhale as you lower your body and exhale while you push back up, helping to stabilize your core and keep the movement efficient.
How Not to Perform
Avoid Flaring Elbows Out: Do not let your elbows move away from your body during the descent. This reduces the focus on the triceps and places unnecessary stress on the shoulders, potentially leading to injury. Keep your elbows tucked in close to your torso throughout the movement.
Don't Rush the Movement: Avoid performing the exercise too quickly. Dropping too fast or jerking the body down can cause joint strain and reduces muscle engagement. Slow and controlled movement helps target the triceps effectively and reduces the risk of injury.
Prevent Lower Back Arching: Do not allow your lower back to arch excessively. This can cause discomfort and may lead to injury. Keep your core engaged and your body in a straight line from your head to your knees to maintain proper alignment.
Don’t Neglect Full Extension: Failing to extend your arms fully at the top of the movement decreases the engagement of the triceps. Avoid stopping short; make sure to fully extend your arms to maximize the benefit of the exercise.
Don’t Let Hips Sag: Avoid letting your hips drop toward the ground, as this creates a misalignment of the body and puts unnecessary strain on the lower back. Maintain a straight body from head to knees throughout the exercise.
No Holding Your Breath: Don’t hold your breath while performing the movement. Breathe steadily—inhale as you lower your body and exhale as you push up. Proper breathing helps stabilize your core and ensures efficient energy use.
Don’t Allow Momentum to Take Over: Relying on momentum rather than controlled muscle action reduces the effectiveness of the exercise and can lead to injury. Focus on using your triceps to move your body, not any swinging or jerking motions.
Avoid Shoulder Strain: Keep the shoulder joints relaxed and stable. Do not allow them to rise toward your ears as you move through the exercise, as this can lead to shoulder tension and discomfort.
Don’t Neglect Your Grip: Even though this exercise doesn't require any equipment, make sure your hands are firmly placed on the floor to avoid slipping or wobbling, which could disrupt the exercise’s focus.
Don’t Overextend: Avoid pushing your arms too far, beyond full extension. Overextending can strain the elbow joints, potentially leading to injury. Keep the arms fully extended but avoid hyperextension.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
