Triceps Bodyweight Extension
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The Triceps Bodyweight Extension is a bodyweight strength exercise performed by leaning forward with hands on a stable surface like a bench or wall, extending the arms to push the body up while keeping the core engaged. Its primary purpose is to build triceps strength and enhance abdominal stability through isometric tension. It benefits beginners to intermediate trainees seeking no-equipment upper body and core development, targeting the triceps and abs effectively.
How to Perform Triceps Bodyweight Extension
- 1Sit on the floor with your knees bent and feet flat, hands placed on the floor behind your hips with fingers pointing forward, shoulder-width apart.
- 2Lift your hips off the ground by pressing through your hands and feet, forming a reverse tabletop position with your body in a straight line from knees to shoulders.
- 3Engage your core by pulling your belly button toward your spine and keeping your shoulders down away from your ears.
- 4Bend your elbows to slowly lower your hips toward the floor, keeping elbows pointing straight back.
- 5Exhale as you press through your palms to fully extend your arms and lift your hips back to the starting position.
- 6Inhale as you prepare for the next rep, maintaining a straight body line.
- 7Perform 8-12 reps per set, focusing on controlled movement.
- 8Key form tips: Keep elbows tracking back (not flaring out); avoid shrugging shoulders; brace abs throughout to protect lower back. Common mistakes: Partial range of motion, sagging hips, or locking elbows at the top.