Kneeling Bodyweight Triceps Extension: How-to, Tips & More
The Kneeling Bodyweight Triceps Extension is a beginner 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 Kneeling Bodyweight Triceps Extension
- Kneel and place your hands on the floor in front of you, close together.
- Lean forward so your weight is over your hands.
- Bend your elbows to lower your forearms toward the floor.
- Push back up by straightening your arms.
Kneeling Bodyweight Triceps Extension tips
- Move your knees further back to 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
Kneeling Bodyweight Triceps Extension alternatives
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 Kneeling Bodyweight Triceps Extension work?
The Kneeling 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 Kneeling Bodyweight Triceps Extension good for beginners?
Yes. The Kneeling Bodyweight Triceps Extension is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Kneeling Bodyweight Triceps Extension?
You need bodyweight.
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