How to do the Bodyweight Kneeling Triceps Extension
Bodyweight Kneeling Triceps Extension is a beginner single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Shoulders and Chest.
Bodyweight Kneeling Triceps Extension demonstration · © GymiaFit
Bodyweight Kneeling Triceps Extension at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders, Chest
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Bodyweight Kneeling Triceps Extension step by step
- 1Kneel down on the ground with your knees hip-width apart.
- 2Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
- 3Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
- 4Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
- 5Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
- 6Repeat for the desired number of repetitions.
A free workout that uses it
Bodyweight Kneeling Triceps Extension — questions
What muscles does the Bodyweight Kneeling Triceps Extension work?
The Bodyweight Kneeling Triceps Extension primarily targets the Triceps. It also recruits the Shoulders, Chest as secondary movers.
What equipment do I need for the Bodyweight Kneeling Triceps Extension?
None — the Bodyweight Kneeling Triceps Extension uses your bodyweight only, so it works at home with nothing but floor space.
Is the Bodyweight Kneeling Triceps Extension suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Bodyweight Kneeling Triceps Extension?
Body-up, Overhead Triceps Stretch, Stalder Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Bodyweight Kneeling Triceps Extension demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.