Bodyweight Triceps Extension Hold From Plank Posi

Muscles worked

Setup

1. Start in a standard forearm plank position with your elbows directly under your shoulders and forearms parallel.
2. Place your palms flat on the floor with fingers pointing straight ahead.
3. Set your feet hip-width apart and engage your glutes and quads to create a rigid line from head to heels.

How to do it

1. Press firmly through your palms to lift both elbows 2–4 inches off the floor simultaneously.
2. Hold this 'hover' position, maintaining a constant angle at the elbow to keep the triceps under maximum tension.
3. Maintain a steady breathing pattern, exhaling slowly as you brace your core against the isometric load.
4. Lower your elbows back to the floor with control after the designated hold time.

Form checklist

• Keep your elbows tucked in line with your wrists; do not let them flare outward.
• Ensure your hips do not sag or pike upward; maintain a neutral spine throughout.
• Keep your gaze fixed on the floor between your hands to maintain a neutral neck.
• Distribute your weight evenly across your palms rather than just the heels of your hands.

Pro tips

• Think about 'pushing the floor away' from your face to maximize the recruitment of the long head of the triceps.
• Squeeze your armpits down toward your hips (lat engagement) to provide a more stable base for the triceps to work from.

Make it harder

• Walk your hands 2-3 inches further forward before lifting the elbows to increase the lever length and core demand.
• Perform the hold with one leg lifted off the ground to introduce a significant rotational stability challenge.

Frequently asked

What muscles does the bodyweight triceps extension hold from plank posi work?

The bodyweight triceps extension hold from plank posi primarily targets the deltoids and triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the bodyweight triceps extension hold from plank posi?

The bodyweight triceps extension hold from plank posi requires no equipment — just your body weight.

Is the bodyweight triceps extension hold from plank posi good for beginners?

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

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