Bodyweight Triceps Extension: How-to, Tips & More
The Bodyweight Triceps Extension is a intermediate isolation exercise for your triceps. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Besides the triceps, it also works your core, so it fits well in a session that trains those muscles together.
Muscles worked
Triceps
Primary
Core
Secondary
How to do the Bodyweight Triceps Extension
- Start in a forearm plank with your hands flat and shoulder width apart.
- Press through your palms to straighten your arms, lifting your forearms off the floor.
- Lower your forearms back down with control.
- Keep your hips in line with your body.
Bodyweight Triceps Extension tips
- Hands on a bench make it easier.
- Hands further forward make it harder.
Sets and reps
Most lifters do well with 10 to 25 reps per set, and 10 to 25 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Isolation
Bodyweight Triceps Extension alternatives
Kneeling Bodyweight Triceps Extension
Triceps
Suspension Triceps Extension
Triceps
Band Overhead Triceps Extension
Triceps
Barbell Skullcrusher
Triceps
More triceps exercises
Bench Dip
Bench
Bench Dip (Knees Bent)
Bench
Body Up
Bodyweight
Cable Overhead Tricep Extension
Cable machine
Cable Triceps Kickback
Cable machine
Chair Dip
Chair
Frequently asked questions
What muscles does the Bodyweight Triceps Extension work?
The Bodyweight Triceps Extension mainly works your triceps, with help from your core.
How many sets and reps should I do?
A good starting point is 10 to 25 reps per set, and many lifters get the best results between 10 to 25 reps. Use a weight that leaves one or two reps in reserve.
Is the Bodyweight Triceps Extension good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Bodyweight Triceps Extension?
You need bodyweight.
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