Bodyweight Triceps Extension from Plank Position
Strengthen your triceps using just your bodyweight! This plank variation builds upper body strength and core stability.
The Bodyweight Triceps Extension from Plank Position is a compound exercise that mainly works the triceps, with help from the shoulders, chest and core. No equipment needed: it uses just your bodyweight.
Bodyweight Triceps Extension from Plank Position Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Chest (pectoralis major, sternal head); Abdominals (rectus abdominis)
Bodyweight Triceps Extension from Plank Position Variations and Alternatives
How to do the Bodyweight Triceps Extension from Plank Position
Start in a plank position with your hands placed flat on the floor, directly below your shoulders, and your arms fully extended. Your body should form a straight line from your head to your heels.
Keeping your elbows close to your body, slowly lower yourself by bending your elbows until your nose or forehead is close to the floor.
Pause for a moment at the bottom of the movement.
Pushing through your hands, extend your elbows to return to the starting plank position.
Keep your core engaged and body straight throughout the movement to maintain proper form.
Repeat for the desired number of repetitions and sets.
Tips: - Keep your movements controlled and avoid locking your elbows out completely at the top of the movement to maintain tension on the triceps. - If this exercise is too challenging, you can modify it by performing the extension on your knees rather than your toes. - Pay attention to your elbow position and try not to let them flare out. - Breathing is important; inhale as you lower your body and exhale as you push back up to the plank position.
---
Bodyweight Triceps Extension from Plank Position FAQs
What muscles does the Bodyweight Triceps Extension from Plank Position work?
The Bodyweight Triceps Extension from Plank Position mainly works the triceps, with help from the shoulders, chest and core. The main muscles are the triceps brachii.
What equipment do you need for the Bodyweight Triceps Extension from Plank Position?
None. The Bodyweight Triceps Extension from Plank Position is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Triceps Extension from Plank Position a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Triceps Extension from Plank Position go on?
It belongs on push day in a push/pull/legs routine.
What are some Bodyweight Triceps Extension from Plank Position variations and alternatives?
Similar exercises include the Bodyweight Bench Dip, Bodyweight Skullcrusher, Bodyweight Kneeling Tricep Extension and Bodyweight Overhead Triceps Extension.
Training calculators
Work out the numbers behind your training before your next session.