PlanWorkouts

Exercise 1771 · REF s0HKO2I

Bodyweight Kneeling Triceps Extension exercise animation

Bodyweight Kneeling Triceps Extension

Category
Upper Arms
Equipment
Body Weight
Target
Triceps

Kneeling keeps the torso upright and stable so the triceps take on nearly the full demand of extending the arm, without the legs or hips contributing anything to the movement. It's a bodyweight approach to an angle usually trained with cables or dumbbells, useful when equipment isn't available. Keeping the upper arm still and only moving from the elbow is what keeps the tension on the triceps instead of leaking into the shoulders.

How to Do the Bodyweight Kneeling Triceps Extension

  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

The Bodyweight Kneeling Triceps Extension primarily targets the Triceps, with Shoulders as the primary synergist muscle group, along with the Chest.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have body weight? These target the same triceps with different equipment.

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps

FAQ

What muscles does the Bodyweight Kneeling Triceps Extension work?
The Bodyweight Kneeling Triceps Extension primarily targets the triceps, with the shoulders and chest assisting.
What equipment do I need for the Bodyweight Kneeling Triceps Extension?
The Bodyweight Kneeling Triceps Extension is done with no equipment — just body weight.
What's a good alternative to the Bodyweight Kneeling Triceps Extension?
If you don't have access to the space or setup it needs, the Assisted Standing Triceps Extension (with Towel) targets the same triceps using assisted instead.