General exercise guide
Bodyweight Tricep Extension
Save
Primary
Triceps
Secondary
Core, Shoulders
Equipment
Bodyweight
Difficulty
Intermediate
Type
Push
See how Bodyweight Tricep Extension could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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
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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 away from the intended path during the Bodyweight Tricep Extension can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Bending at hips for optimal results.
Losing hip position during the Bodyweight Tricep Extension changes the loading pattern and can reduce the intended work for your Triceps. Keep your hips aligned with the setup cues and move only through the range you can control.
Not full range of motion.
Cutting the range of motion short on the Bodyweight Tricep Extension can reduce the training stimulus for your Triceps. Use the largest comfortable range you can control without changing the intended setup.
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
This is one example of how Bodyweight Tricep Extension could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
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, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat 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
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Related Content
Safety Notes
- Use stable surface.
- Keep body aligned.