Triceps Bodyweight Extension
BWBodyweightStrength
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 straighten the body while keeping the core tight. Its primary purpose is to build triceps strength and enhance core stability through controlled pressing motions. It primarily targets the triceps and abs, making it ideal for beginners or anyone seeking an equipment-free upper-body and midsection workout to improve pushing power and posture.
How to Perform Triceps Bodyweight Extension
- 1Sit on the floor with your knees bent and feet flat, hip-width apart. Place your hands behind you, fingers pointing toward your hips, shoulder-width apart.
- 2Lift your hips off the floor by pressing through your palms and heels, forming a straight line from shoulders to knees (reverse tabletop position).
- 3Engage your core by pulling your belly button toward your spine. Keep 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 extend your elbows and lift your hips back to the starting position.
- 6Inhale as you prepare for the next rep.
- 7Repeat for desired reps (e.g., 10-15 per set).
- 8Key form tips: Keep your hips lifted throughout—avoid letting them sag. Squeeze your glutes and maintain a neutral spine. Common mistakes: Flaring elbows outward or shrugging shoulders up. Stop if you feel wrist or shoulder pain.