The kneeling bodyweight tricep extension is a very effective triceps isolation exercise and it’s a great alternative to free weight extensions and machine extensions. It’s an ideal beginner’s exercise for those who have limited upper body strength and it can be used to build both muscle and strength progressively.
Now, there are many variations of this exercise so intermediate to advanced lifters can get great results from this movement by simply using an alternative body position to create additional resistance. The kneeling bodyweight tricep extension is best performed as a finisher exercise after your elbows are warmed up from other pressing exercises, to prevent elbow pain.
In this Exercise
- Target Muscle Group: Triceps Brachii
- Type: Strength
- Mechanics: Isolation
- Equipment: Mat
- Difficulty: Beginner
Starting position
- Position yourself on your hands and knees on the floor, and then move onto your forearms to support your weight with hands on the floor.
- Move your forearms out and forward, then lean into them with your torso.
- Then push your torso up until you’re on your hands and knees while exhaling, with arms almost straight and elbows slightly bent.
- Return to the starting position while inhaling.
- Repeat for the desired number of reps.
Variations & Tips
- You can perform this exercise on your feet instead of your knees to increase the resistance.
- You can also perform the exercise on a wall or bench to decrease the level of difficulty.
- Keep your forearms straight forward and do not flare your elbows out to keep the weight on your triceps and not your chest.
- Stop the exercise if you feel pain in your wrists.
- The kneeling bodyweight tricep extension is a great alternative to using free weights and machines because it’s very challenging.
Watch: How to do the kneeling bodyweight tricep extension
Interested in measuring your progress? Check out our strength standards for Tricep Extension.
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