Bodyweight Triceps Extension 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bodyweight Triceps Extension is a bodyweight exercise designed to primarily target the triceps, with secondary engagement of the shoulders. To perform this exercise, start in a kneeling position with your hands and elbows placed shoulder-width apart on the floor. Your body should be straight and supported by your forearms and the fronts of your feet. By keeping your elbows close to your body, you exhale as you push up, extending your elbows and lifting your body. Inhale as you slowly lower your body back down, maintaining control throughout the movement. This exercise effectively strengthens the triceps while also working the shoulder muscles for stability and support.
How to Perform
Begin by positioning yourself on the floor with your hands and knees supporting your body. Ensure that your palms and elbows are placed directly beneath your shoulders, spaced shoulder-width apart.
Extend your legs backward, balancing your body weight on your forearms and the toes of your feet, while keeping your body straight and aligned. Your hands should be positioned near the level of your face for proper form.
Engage your core and maintain a rigid body posture. As you exhale, push your body upwards by fully extending your arms, lifting your chest and torso off the ground.
Slowly inhale as you reverse the movement, lowering your body back toward the floor by bending your elbows and returning to the starting position.
Continue performing the movement for the required number of repetitions, ensuring each rep is controlled and precise.
★ 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
The bodyweight triceps extension is a challenging exercise that requires a high level of strength and control, and many individuals struggle to perform it correctly. When executed with proper technique, this exercise primarily targets the triceps brachii, which are often not strong enough to lift the entire body weight.
If the triceps are not sufficiently developed, other muscle groups such as the pectoralis major, anterior deltoid, and the short head of the biceps may assist in completing the movement, compensating for the lack of triceps strength.
Although both the elbows and shoulders are involved in the motion, the bodyweight triceps extension is considered an isolation exercise. This is because, when done properly, the movement in the shoulders remains minimal, ensuring the focus stays on the triceps.
To make the exercise more accessible, you can modify it by performing the movement from a kneeling position rather than maintaining a full plank stance.
This exercise is sometimes referred to as the triceps extension push-up or bodyweight triceps press.
For additional exercises that work similar muscle groups, you may want to explore variations such as the machine triceps extension, diamond push-ups, and close-grip push-ups.
How Not to Perform
Don’t let your elbows flare out: Keep your elbows close to your body throughout the exercise. Allowing them to flare out puts unnecessary strain on the shoulders and reduces the effectiveness of the triceps engagement. Keep your elbows tucked in and focused on extending your arms.
Avoid arching your back: Maintain a neutral spine. Arching your back can strain your lower back and take the focus away from the triceps. Engage your core and keep your body straight from head to heels. This helps to properly activate the triceps while maintaining stability.
Don’t let your hips sag or rise: Keeping your hips aligned with your body is crucial. If your hips sag toward the floor, you risk overstretching your lower back, and if they rise too much, you lose the right positioning to target the triceps effectively. Your body should form a straight line, and the movement should be smooth.
Avoid dropping too fast: Lower your body slowly to control the descent and prevent unnecessary strain on your elbows and shoulders. A rapid descent may lead to shoulder injury and reduce the time under tension for the triceps.
Don’t overextend your arms: When pushing up, make sure your arms are fully extended but not locked out. Locking your elbows can stress the joint unnecessarily and reduce muscle engagement. Instead, focus on a controlled movement, stopping just before locking out.
Avoid neglecting your hand placement: Make sure your palms are shoulder-width apart and aligned with your face. Improper hand placement can lead to instability and improper muscle activation, reducing the effectiveness of the exercise.
Don’t forget to engage your core: Failing to engage your core can lead to improper form and put excess pressure on your back. Tighten your abs to help stabilize your torso and keep your body in the correct position throughout the exercise.
Don’t perform too many reps with poor form: Quality is more important than quantity. If you find your form breaking down, it’s better to reduce the reps or take a short rest rather than continue with improper form. This prevents injury and ensures you’re targeting the triceps effectively.
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.
