Bodyweight Kneeling Tricep Extension
Strengthen your triceps at home with no equipment! The Bodyweight Kneeling Tricep Extension is effective & targets your arms using just your body weight.
The Bodyweight Kneeling Tricep Extension mainly works the triceps, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Bodyweight Kneeling Tricep Extension Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Bodyweight Kneeling Tricep Extension Variations and Alternatives
How to do the Bodyweight Kneeling Tricep Extension
Start by kneeling on the ground with your knees hip-width apart and your hands placed on the ground shoulder-width apart. Your body should form a straight line from your knees to your shoulders.
Engage your core and bring your elbows close to your body. This will be your starting position.
Slowly lower your upper body towards the ground by bending at the elbows, keeping them tucked in close to your torso. You should feel the triceps engaging.
Lower yourself until your forearms lightly touch the ground or until your elbows form about a 90-degree angle.
Using your triceps, push back up to the starting position, fully extending the arms without locking out the elbows.
Repeat for the desired number of repetitions and sets, maintaining proper form throughout the exercise.
Ensure to keep your spine neutral and avoid any sagging of the lower back or hiking of the hips. This exercise can be modified by adjusting the knee placement closer to the hands to reduce the resistance.
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Bodyweight Kneeling Tricep Extension FAQs
What muscles does the Bodyweight Kneeling Tricep Extension work?
The Bodyweight Kneeling Tricep Extension mainly works the triceps, with help from the shoulders and core. The main muscles are the triceps brachii.
What equipment do you need for the Bodyweight Kneeling Tricep Extension?
None. The Bodyweight Kneeling Tricep Extension is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Kneeling Tricep Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Bodyweight Kneeling Tricep Extension variations and alternatives?
Similar exercises include the Bodyweight Skullcrusher, Bodyweight Overhead Triceps Extension, Bodyweight Tricep Kickback Pulse and Bodyweight Triceps Extension from Plank Position.
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