Bodyweight Kneeling Triceps Extension

Description

How to Do Bodyweight Kneeling Triceps Extension

1. 1
   Setup

   Kneel on the floor with your knees hip-width apart and your feet together. Place your hands on the floor directly under your shoulders, fingers pointing forward.

2. 2
   Setup

   Lean forward, shifting your body weight onto your hands, ensuring your core is engaged and your body forms a straight line from your knees to your shoulders.

3. 3

   Keeping your elbows tucked close to your sides, slowly bend your elbows and lower your chest towards the floor, feeling the stretch in your triceps.

4. 4

   Continue lowering until your chest is just above the floor or you feel a deep stretch in your triceps, maintaining control throughout the movement.

5. 5

   Push through your palms, extending your elbows to forcefully push your body back up to the starting position, contracting your triceps at the top.

Tips

• Keep your elbows tucked in close to your sides throughout the movement to maximize triceps engagement and reduce shoulder strain.
• Control the lowering phase slowly and deliberately; this eccentric contraction is crucial for muscle growth and stability.
• Maintain a straight line from your knees through your hips to your shoulders, engaging your core to prevent your hips from sagging or rising.
• For increased difficulty, move your knees further back, increasing the leverage and the amount of body weight supported by your triceps.

Common Mistakes

• ×Flaring your elbows out wide reduces triceps activation and puts unnecessary strain on your shoulder joints; keep your elbows tucked close to your body.
• ×Allowing your hips to sag or arching your lower back indicates a lack of core engagement; keep your core tight and maintain a straight body line from knees to shoulders.
• ×Bouncing off the bottom or using momentum to push up reduces the time under tension for your triceps; perform each repetition with controlled movement and a full range of motion.