How to do the Bodyweight Triceps Extension
- Start in a forearm plank on your toes, palms flat on the floor.
- Keep your body in a straight line from head to heels.
- Press through your palms until your arms are straight.
- Lower your forearms back to the floor under control.
Full technique — 6 steps
- Start in a forearm plank on your toes, palms flat on the floor and hands about shoulder width apart.
- Tighten your stomach and glutes so your hips stay level with your shoulders.
- Press through your palms to straighten your elbows, keeping your hands in place.
- Rise until your arms are straight and you reach a high plank.
- Bend your elbows to lower your forearms back to the floor under control.
- Keep your body straight from head to heels throughout the set.
Common mistakes
- Hips sagging below shoulders
- Piking hips on the press
- Stopping short of full extension
- Hands shifting between reps
- Dropping onto forearms without control
Form cues
- Press through the palms
- Keep hands in place
- Squeeze glutes hard
- Straighten arms fully
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Kneeling Bodyweight Triceps Extension
- Easier Incline Bodyweight Triceps Extension
- This exercise Bodyweight Triceps Extension
Too hard for now? Start with the Incline Bodyweight Triceps Extension.
Quick answers
What muscles does the Bodyweight Triceps Extension work?
Primary: Triceps 9/10. Also works: Front delts 4/10, Mid chest 3/10, Serratus anterior 4/10.
When should I do the Bodyweight Triceps Extension in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.
How many sets and reps of the Bodyweight Triceps Extension?
Strength: 3–4 sets of 5–8 reps, rest 1 min 45 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Bodyweight Triceps Extension?
Cable machine: Cable Overhead Triceps Extension (EZ Bar), Triceps Pushdown (Rope). Dumbbells: Incline Dumbbell Overhead Triceps Extension, Dumbbell Floor Skull Crusher. Resistance bands: Resistance Band Overhead Triceps Extension, Single Arm Overhead Resistance Band Triceps Extension. Machine: Ski Erg Triceps Extension.
What is an easier version of the Bodyweight Triceps Extension?
Incline Bodyweight Triceps Extension (60% of bodyweight), Kneeling Bodyweight Triceps Extension (50% of bodyweight).
