Bodyweight Kneeling Triceps Extension
Strengthen your triceps with the Bodyweight Kneeling Triceps Extension. This effective bodyweight exercise targets the back of your upper arms, building
Description
A kneeling exercise that targets the triceps by extending the arms while using the body's own weight for resistance.
How to Do Bodyweight Kneeling Triceps Extension
- 1Setup
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.
- 2Setup
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
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
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
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.
Variations
Assisted Standing Triceps Extension (with towel)
Strengthen your triceps with this assisted standing extension. Use a towel to control the movement and build arm strength effectively.
Weighted Seated Triceps Extension
Sculpt powerful triceps with the weighted seated triceps extension. This isolation exercise builds strength and definition in your upper arms effectively.
Bodyweight Triceps Extension from Plank Position
Strengthen your triceps and core with this challenging bodyweight exercise. Extend your arms from a plank to build upper arm strength and stability.
Kneeling Half Triceps Extension
Strengthen your triceps with the kneeling half triceps extension. This bodyweight exercise isolates your upper arms for defined, sculpted muscles and
Related Exercises
Overhead Triceps Stretch
Lengthen your triceps and enhance shoulder mobility with this effective overhead stretch. Gently deepen the stretch for improved flexibility and recovery.
Wall Pulse
Perform wall pulses to build triceps endurance and strength. Lean into a wall with hands at shoulder height, then pulse your body slightly by bending and
Triceps Stretch
Effectively stretch your triceps brachii to improve upper arm flexibility and reduce muscle tension.
Overhead Triceps Extension with Bed Sheet
Target triceps with an effective bodyweight overhead extension using a bed sheet. Strengthen your upper arms by controlling the eccentric and concentric
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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