Kneeling bodyweight triceps extension

Exercise details

  • Target muscle: Triceps Brachii
  • Synergists: None
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Get on your hands and knees.
  2. Lower your elbows to the floor, keeping them under your body.
  3. Lean forward so that your bodyweight is supported by your elbows.


  1. Exhale as you push your body off the floor by extending your elbows.
  2. Inhale as you lower your body to the starting position by flexing your elbows.
  3. Repeat for the prescribed number of repetitions.

Comments and tips

  • Keep your elbows under your body. Do not flare them out. This will keep the emphasis on your triceps brachii and prevent your pectoralis major and anterior deltoid from getting involved.
  • To make the kneeling bodyweight triceps extension more difficult, either move your knees backward or lean forward so that more of your body weight is over your hands.
  • If this exercise hurts your wrists, avoid it.
  • Use the kneeling bodyweight triceps extension when you need to isolate your triceps brachii in the absence of dumbbells, barbells, and weight machines.
  • Instead of kneeling on the floor, you can lean against a wall.

Kneeling bodyweight triceps extension video


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  • Takes a bit of practice but you can significantly overload the triceps with this one if you find the right positoin.

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