Reviewed June 2026
Bodyweight Tricep Extension
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Primary
Triceps
Secondary
Core, Shoulders
Equipment
Bodyweight
Difficulty
Intermediate
Type
Push
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Written byMySetPlan Training Team
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Bodyweight tricep extensions use an elevated surface like a bar or bench to perform a skull-crusher-like movement with your bodyweight. You lower your body by bending your elbows while keeping them fixed, then push back up. The lower the surface, the harder the exercise.
When to use it
Use for no-equipment tricep isolation.
Who it's for
All levels wanting bodyweight training.
Coaching Note
Place your hands on a stable elevated surface, walk your feet back, and keep your body rigid like a plank. Lower your body by bending only at your elbows—do not let them flare outward. Press back up until arms are straight. Adjust difficulty by changing the height of the surface.
Bodyweight Tricep Extension — targeted muscles
See where Bodyweight Tricep Extension fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
How do you perform the Bodyweight Tricep Extension?
- 1
Place hands on elevated surface like bar or bench.
- 2
Walk feet back to create angle, arms extended.
- 3
Keep body straight from head to heels.
- 4
Lower body by bending elbows, bringing head toward hands.
- 5
Keep elbows pointed forward, not flared.
- 6
Extend elbows to push back to start.
What are the best tips for the Bodyweight Tricep Extension?
Lower surface = harder exercise.
Similar to TRX extension.
Great no-equipment option.
When to Use the Bodyweight Tricep Extension
Use bodyweight extensions when equipment is unavailable, for travel workouts, or as a progression toward more difficult bodyweight tricep exercises. They work well in circuits or as a finisher after other arm work.
Common Bodyweight Tricep Extension mistakes
Flaring elbows for optimal results.
Letting your elbows drift wide during the Bodyweight Tricep Extension shifts load onto your shoulder joint instead of your Triceps. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Bending at hips for optimal results.
Losing hip position during the Bodyweight Tricep Extension shifts the loading pattern away from your Triceps and can compress your lower back. Stay planted and let your Triceps do the work.
Not full range of motion.
Cutting the range of motion short on the Bodyweight Tricep Extension means your Triceps never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Bodyweight Tricep Extension — who it's best for
All levels wanting bodyweight training.
How to Program the Bodyweight Tricep Extension
Strength8-10 reps
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
Muscle Growth12-15 reps
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Endurance15-20 reps
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 60 seconds.
Where Bodyweight Tricep Extension fits in your workout
MySetPlan places Bodyweight Tricep Extension inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
- Bench Press4 × 8
- Incline Dumbbell Press3 × 10
- Bodyweight Tricep Extension3 × 12
- Overhead Triceps Extension3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeWhat are good alternatives to the Bodyweight Tricep Extension?
Diamond Push-Up
ChestBodyweightIntermediate
Bench Dip
TricepsBodyweightBeginner
TRX Tricep Extension
TricepsTRXIntermediate
Other Variations
- Incline Bodyweight Extension
- Ring Bodyweight Extension
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Bodyweight Tricep Extension — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use stable surface.
- Keep body aligned.