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
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Kneeling Half Triceps Extension
Bodyweight Kneeling Triceps Extension
Upper Arms · Triceps Brachii · Body weight
Barbell Seated Overhead Triceps Extension
Upper Arms · Triceps Brachii · Barbell
Weighted Seated Triceps Extension
Upper Arms · Weighted
Dumbbells Seated Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
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.
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How to do Kneeling Half Triceps Extension
- 01Setup
Begin kneeling on the floor with your hips stacked directly over your knees, maintaining a tall posture and engaging your core.
- 02Setup
Place both hands behind your head, palms facing each other, with your fingertips touching the back of your skull and your elbows pointing forward.
- 03
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.
- 04
Focus on contracting your triceps at the top of the movement, feeling the muscles on the back of your upper arms fully engaged.
- 05
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.
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Get Ellim — FreeQuestions
Is Kneeling Half Triceps Extension good for beginners?
Kneeling Half 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 Kneeling Half Triceps Extension?
You need Body weight to perform Kneeling Half 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 Kneeling Half Triceps Extension?
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.
What are common mistakes when doing Kneeling Half Triceps Extension?
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.
Related exercises
Seated Overhead Triceps Extension on a Chair
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Reaching Down Triceps Stretch
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Triceps Stretch
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Triceps Press (low bar position)
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Assisted Standing Triceps Dip
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Body Up
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Free · iPhone only · Available on the App Store