Kneeling bodyweight triceps extension


Exercise details

  • Target muscle: Triceps Brachii
  • Synergists: Lower Pectoralis Major, Upper Pectoralis Major, Anterior Deltoid
  • Dynamic stabilizer: Biceps Brachii (short head only)
  • Mechanics: Isolation (see Comments and tips)
  • Force: Push

Starting position

  1. Get on your hands and knees, with hands shoulder-width apart.
  2. Lower your elbows to the floor, shoulder-width apart.
  3. Lean forward so that your bodyweight is supported by your elbows.

Execution

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

Comments and tips

  • Keep your elbows tucked in to your body. Do not flare them out.
  • When done in good form, the kneeling bodyweight triceps extension almost completely isolates the triceps brachii. The weaker the triceps are, the more the pectoralis major, anterior deltoid, and biceps brachii (short head only) have to get involved to complete the movement.
  • Even though there is movement in both the elbows and shoulders, the kneeling bodyweight triceps extension has been classified as an isolation exercise because movement in the shoulders is minimal when performed in good form.
  • 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. You can also try the bodyweight triceps extension, which is the advanced form of the exercise.
  • 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.
  • Also known as the kneeling triceps extension push-up and the kneeling bodyweight triceps press.
  • Instead of kneeling on the floor, you can lean against a wall.

Kneeling bodyweight triceps extension video


2 Comments

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

  • Interesting exercise. This is difficult to get right. You explain it well, which helps.

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