How to do the Kneeling Bodyweight Triceps Extension
- Kneel with your palms flat on the floor ahead of your head.
- Bend your elbows until your forearms are close to the floor.
- Press through your palms until your arms are straight.
- Lower your forearms back toward the floor under control.
Full technique — 7 steps
- Kneel on the floor and place your palms flat on the floor ahead of your head, hands close together.
- Lean forward and bend your elbows until your forearms are close to the floor.
- Tighten your stomach and keep your back flat throughout the set.
- Press through your palms to straighten your elbows, keeping your hands in place.
- Let your hips move back over your knees as your torso rises.
- Rise until your arms are fully straight.
- Bend your elbows to lower your forearms back toward the floor under control.
Common mistakes
- Stopping short of full extension
- Hands shifting between reps
- Turning it into a push-up
- Elbows flaring out wide
- Dropping onto forearms without control
Form cues
- Press through the palms
- Keep hands in place
- Keep back flat
- Straighten arms fully
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Cable Overhead Triceps Extension (EZ Bar) Same level
- Triceps Pushdown (Rope) Easier
Dumbbells
- Incline Dumbbell Overhead Triceps Extension Harder
- Dumbbell Floor Skull Crusher Same level
Resistance bands
Machine
- Ski Erg Triceps Extension Easier
- Ski Erg Triceps Pushdown Easier
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 Side Lying Push-Up
- This exercise Kneeling Bodyweight Triceps Extension
- Harder Incline Bodyweight Triceps Extension
- Harder Bodyweight Triceps Extension
Too hard for now? Start with the Side Lying Push-Up.
Quick answers
What muscles does the Kneeling Bodyweight Triceps Extension work?
Primary: Triceps 9/10. Also works: Front delts 4/10, Mid chest 3/10, Serratus anterior 3/10.
When should I do the Kneeling 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 Kneeling Bodyweight Triceps Extension?
Strength: 3–4 sets of 6–8 reps, rest 1 min 30 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 15–25 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Kneeling 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, Ski Erg Triceps Pushdown.
What is an easier version of the Kneeling Bodyweight Triceps Extension?
Side Lying Push-Up (30% of bodyweight).
What is a harder version of the Kneeling Bodyweight Triceps Extension?
Incline Bodyweight Triceps Extension (60% of bodyweight), Bodyweight Triceps Extension (70% of bodyweight).
