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Home » Exercise Guides » Arms

Kneeling Bodyweight Tricep Extension: Tone Your Triceps Today!

The correct way to do the kneeling bodyweight tricep extension.

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:15 AM EDT

Ask Question?

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.

Kneeling Bodyweight Tricep Extension Details
Basic Information
Body Part
Triceps
Primary Muscles
Anconeus, Triceps brachii
Secondary Muscles
Core, Forearms, Shoulders
Equipment
None
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Push
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance15-20
Power3-5
Muscular endurance12-15
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Dumbbell Push Press: Strengthen Deltoids and Build Power
  • Cable Chest Press: Target Your Pecs, Delts, and Triceps Efficiently
  • Pin Bench Press: Build Explosive Strength in Your Chest!
  • Master Cable Crossover: Build Chest, Shoulders, and Triceps

In this Exercise

  • Target Muscle Group: Triceps Brachii
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Mat
  • Difficulty: Beginner

Starting position

  1. 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.
  2. Move your forearms out and forward, then lean into them with your torso.
  3. Then push your torso up until you’re on your hands and knees while exhaling, with arms almost straight and elbows slightly bent.
  4. Return to the starting position while inhaling.
  5. 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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Categories: Arms Exercise Guides
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Strengthen Your Erector Spinae with Effective Back Extensions

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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