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.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
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Variations of Bodyweight Triceps Extension from Plank Position
Band side triceps extension
Upper Arms · Triceps Brachii · Band
Bodyweight Kneeling Triceps Extension
Upper Arms · Triceps Brachii · Body weight
Weighted Seated Triceps Extension
Upper Arms · Weighted
Suspension Triceps Extension
Upper Arms · Suspension
Description
This exercise involves extending your arms in a plank position to engage and strengthen your triceps.
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How to do Bodyweight Triceps Extension from Plank Position
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
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.
- 05
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.
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Get Ellim — FreeQuestions
Is Bodyweight Triceps Extension from Plank Position good for beginners?
Bodyweight Triceps Extension from Plank Position 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 Triceps Extension from Plank Position?
You need Body weight to perform Bodyweight Triceps Extension from Plank Position. 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 Triceps Extension from Plank Position?
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.
What are common mistakes when doing Bodyweight Triceps Extension from Plank Position?
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.
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Free · iPhone only · Available on the App Store