Bodyweight Tricep Extension
Primary
Triceps
Secondary
Core, Shoulders
Equipment
Bodyweight
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Bodyweight Tricep Extension is a isolation pushing movement that primarily targets your triceps. Use for no-equipment tricep isolation.
Everything You Need to Know About the Bodyweight Tricep Extension
The Bodyweight Tricep Extension is a intermediate difficulty exercise that targets your Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for no-equipment tricep isolation. This timing makes the most of your workout and helps you get better results. Who is this for? All levels wanting bodyweight training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Bodyweight Tricep Extension — targeted muscles
Primary
Secondary
Stabilizers
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.
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
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.
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.
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.
What are good alternatives to the Bodyweight Tricep Extension?
Diamond Push-Up
Bench Dip
TRX Tricep Extension
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.