Bodyweight Triceps Extension from Plank Position

Description

How to Do Bodyweight Triceps Extension from Plank Position

1. 1
   Setup

   Start in a high plank position with your hands directly under your shoulders, fingers pointing forward, and your body forming a straight line from head to heels.

2. 2
   Setup

   Slightly shift your weight forward and move your hands about 6-12 inches further in front of your shoulders, keeping them shoulder-width apart, to increase the lever arm for the triceps.

3. 3

   Keeping your elbows tucked close to your body, slowly bend them, lowering your chest and head towards the floor until your forearms are parallel to the ground.

4. 4

   Press through the heels of your hands, powerfully extending your elbows to push your body back up to the starting plank position, exhaling as you press.

5. 5

   Maintain a rigid plank throughout the entire movement, ensuring your hips do not sag or pike up towards the ceiling.

Tips

• Focus on initiating the movement by bending your elbows and driving the extension primarily through your triceps, rather than using your chest or shoulders.
• Control the eccentric (lowering) phase, taking at least 2-3 seconds to descend, to maximize muscle time under tension and improve strength gains.
• To adjust difficulty, you can perform this exercise with your knees on the ground for an easier variation or elevate your feet for a harder challenge.
• Keep your core actively engaged by bracing your abdominal muscles, as if preparing for a punch, to maintain a stable torso and prevent your hips from dropping.

Common Mistakes

• ×Flaring elbows out to the sides reduces triceps activation and puts undue stress on the shoulder joints; keep your elbows tucked close to your torso throughout the movement.
• ×Sagging hips or piking your butt upwards indicates a loss of core tension; maintain a straight body line from head to heels by actively engaging your glutes and abs.
• ×Only performing a partial range of motion limits muscle development; ensure you lower your chest until your forearms are parallel to the floor before pressing back up.