Triceps exercise · body weight
Bodyweight Kneeling Triceps Extension
The bodyweight kneeling triceps extension is a bodyweight exercise that targets the triceps, with the shoulders and chest assisting.
- Target muscle
- Triceps
- Also works
- Shoulders, chest
- Equipment
- Body weight
- Body part
- Upper arms
How to do the bodyweight kneeling triceps extension
- Kneel down on the ground with your knees hip-width apart.
- Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
- Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
- Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
- Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the triceps. The shoulders and chest work as secondary muscles. See all triceps exercises or every bodyweight exercise.
