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
Description
Kneeling half triceps extension is a variation of the overhead triceps extension and is designed to isolate and build muscle in the triceps. It is performed kneeling on the floor, holding a weight with both hands, and extending the arms to lift the weight above the head.
How to Do Kneeling Half Triceps Extension
- 1Setup
Begin kneeling on the floor with your hips stacked directly over your knees, maintaining a tall posture and engaging your core.
- 2Setup
Place both hands behind your head, palms facing each other, with your fingertips touching the back of your skull and your elbows pointing forward.
- 3
Keeping your elbows close to your head, extend your arms straight upward, pushing your head slightly forward and up as if you're trying to push your head away with your hands.
- 4
Focus on contracting your triceps at the top of the movement, feeling the muscles on the back of your upper arms fully engaged.
- 5
Slowly and with control, lower your hands back to the starting position behind your head, resisting the downward pull.
Tips
- Keep your core braced throughout the exercise to maintain stability and prevent any unwanted movement in your torso.
- Focus on a full contraction at the top by actively squeezing your triceps, imagining you are trying to straighten your arms completely.
- Control the eccentric (lowering) phase of the movement; don't let your hands just drop back down, but resist the movement for greater muscle engagement.
- Ensure your elbows remain pointing forward and close to your head; avoid letting them flare out to the sides, which can reduce triceps activation.
Common Mistakes
- ×Flaring elbows out to the sides reduces triceps isolation; keep your elbows tucked in and pointing forward to maximize triceps engagement.
- ×Using momentum to lift your head rather than triceps strength diminishes muscle activation; perform the movement slowly and with control, focusing on the triceps contraction.
- ×Arching your lower back can strain your spine; maintain a neutral spine by engaging your core and keeping your hips stacked over your knees.
Variations
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
Barbell Seated Overhead Triceps Extension
Strengthen your triceps with the Barbell Seated Overhead Triceps Extension. This isolation exercise targets all three heads of the triceps for sculpted
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.
Dumbbells Seated Triceps Extension
Strengthen your triceps with the seated dumbbell overhead extension. This isolation exercise effectively targets all three heads of the triceps for upper
Related Exercises
Seated Overhead Triceps Extension on a Chair
Targets triceps, shoulders, and core. Perform seated overhead triceps extensions using just a chair to build upper arm strength and stability effectively.
Reaching Down Triceps Stretch
Effectively stretch your triceps with this simple, bodyweight exercise. Improve flexibility and reduce muscle tension in your upper arms.
Triceps Stretch
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Triceps Press (low bar position)
Strengthen your triceps and improve upper body pushing power with the low bar triceps press. Master this effective bodyweight exercise for stronger arms.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
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