Bodyweight Kneeling Triceps Extension

Muscles worked

Setup

1. Kneel on a soft surface with knees hip-width apart and place your forearms flat on the floor in front of you.
2. Position your elbows directly under your shoulders with your palms flat on the ground and fingers pointing forward.
3. Walk your knees back until your torso is angled forward, creating a straight line from your head to your knees with your core engaged.

How to do it

1. Exhale as you press firmly through your palms to straighten your arms, lifting your elbows off the floor simultaneously.
2. Inhale and slowly lower your elbows back to the starting position using a controlled 3-second eccentric tempo.
3. Keep your elbows tucked and pointing straight ahead throughout the entire range of motion, avoiding any swinging or momentum.

Form checklist

• Keep elbows parallel; do not let them flare outward to the sides.
• Maintain a rigid core to prevent the hips from sagging or the lower back from arching.
• Ensure the movement occurs strictly at the elbow joint, keeping the shoulder position fixed.
• Keep your neck neutral by looking at a spot on the floor between your hands.

Pro tips

• Think about driving your palms 'down and forward' into the floor to create maximum tension in the triceps during the ascent.
• Pause for a split second when your elbows are just an inch off the floor to eliminate momentum and maximize time under tension.

Make it harder

• Walk your knees further back to increase the lever length and the percentage of body weight shifted to the triceps.
• Transition from your knees to a full plank position on your toes to significantly increase the resistance.

Frequently asked

What muscles does the bodyweight kneeling triceps extension work?

The bodyweight kneeling triceps extension primarily targets the triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the bodyweight kneeling triceps extension?

The bodyweight kneeling triceps extension requires no equipment — just your body weight.

Is the bodyweight kneeling triceps extension good for beginners?

The bodyweight kneeling triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Band Assisted DipIntermediate · triceps
• Band Bent Over One Arm Neutral Grip KickbackBeginner · triceps