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.
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.
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
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
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
Frequently Asked Questions About the Bodyweight Tricep Extension
The Bodyweight Tricep Extension primarily targets the Triceps, making it an effective exercise for triceps development. Secondary muscles worked during the Bodyweight Tricep Extension include Core, Anterior deltoid, providing additional training stimulus. Stabilizer muscles engaged include Shoulders.
The Bodyweight Tricep Extension is rated as intermediate difficulty, meaning it requires some training experience. All levels wanting bodyweight training. Focus on proper technique and consider starting with easier variations.
For the Bodyweight Tricep Extension, the recommended approach depends on your goals. 3 sets of 12-15 reps. Rest 60 seconds. For strength, use 8-10 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
Yes, the Bodyweight Tricep Extension can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting triceps.
Good alternatives to the Bodyweight Tricep Extension include: Diamond Push-Up, Bench Dip, TRX Tricep Extension. These exercises target similar muscle groups as the Bodyweight Tricep Extension and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
This Exercise Is in Your Plan
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Safety Notes
- Use stable surface.
- Keep body aligned.