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
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Bodyweight Kneeling Triceps Extension
Assisted Standing Triceps Extension (with towel)
Upper Arms · Triceps Brachii · Assisted
Weighted Seated Triceps Extension
Upper Arms · Weighted
Bodyweight Triceps Extension from Plank Position
Upper Arms · Body weight
Kneeling Half Triceps Extension
Upper Arms · Body weight
Description
A kneeling exercise that targets the triceps by extending the arms while using the body's own weight for resistance.
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How to do Bodyweight Kneeling Triceps Extension
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
Continue lowering until your chest is just above the floor or you feel a deep stretch in your triceps, maintaining control throughout the movement.
- 05
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.
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What muscles does Bodyweight Kneeling Triceps Extension work?
Bodyweight Kneeling Triceps Extension primarily targets Triceps Brachii.
Is Bodyweight Kneeling Triceps Extension good for beginners?
Bodyweight Kneeling Triceps Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Bodyweight Kneeling Triceps Extension?
You need Body weight to perform Bodyweight Kneeling Triceps Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Bodyweight Kneeling Triceps Extension?
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.
What are common mistakes when doing Bodyweight Kneeling Triceps Extension?
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.
Related exercises
Overhead Triceps Stretch
Upper Arms · Triceps Brachii · Body weight
Wall Pulse
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Triceps Stretch
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Overhead Triceps Extension with Bed Sheet
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Assisted Standing Triceps Dip
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Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store