Bodyweight Kneeling Triceps Extension

The bodyweight kneeling triceps extension is a bodyweight exercise that targets the triceps, with secondary emphasis on the shoulders and chest. It involves lowering your body by bending the elbows while keeping the core engaged and then pressing back up to the starting position.

Quick Facts

How to Do Bodyweight Kneeling Triceps Extension

Follow these step-by-step instructions to perform Bodyweight Kneeling Triceps Extension with proper form and technique.

1. Kneel down on the ground with your knees hip-width apart.
2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
6. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Bodyweight Kneeling Triceps Extension targets helps you integrate it effectively into your training program.

Benefits of Bodyweight Kneeling Triceps Extension

Incorporating Bodyweight Kneeling Triceps Extension into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Triceps Development: Bodyweight Kneeling Triceps Extension directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Shoulders and Chest, providing additional training stimulus without extra exercises.
• Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
• Functional Strength: Strength exercises like Bodyweight Kneeling Triceps Extension build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Bodyweight Kneeling Triceps Extension safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Bodyweight Kneeling Triceps Extension, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Bodyweight Kneeling Triceps Extension, track these metrics during your workouts: