Upper Arms Exercise · Body Weight

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Bodyweight Kneeling Triceps Extension

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.

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Also known as: Bodyweight Kneeling Tricep Extension

Category

Upper Arms

Equipment

Body Weight

Target

Triceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Bodyweight Kneeling Triceps Extension

1. Begin kneeling on the floor with your knees set hip-width apart.
2. Plant your hands on the floor in front of you, shoulder-width apart, fingers pointed forward.
3. Extend your legs straight out behind you, coming up onto your toes and hands so your body forms a straight line from head to heels.
4. Bend your elbows, keeping them tucked close to your sides, to lower your upper body toward the floor.
5. Hold briefly at the bottom, then press through your hands to straighten your arms and return to the plank start.
6. Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.

Technique & Form Tips

Focus on controlled elbow extension while keeping your upper arms fixed in the position required by your specific variation, such as a pushdown or overhead extension. Manage your range of motion based on your own comfort during both flexion and extension.

Common Mistakes to Avoid

• Elbow migration: Keep the upper arm stationary to prevent the movement from turning into a different exercise.
• Inconsistent elbow tracking: Follow the intended path for your elbows to ensure they do not excessively flare outward.
• Forcing the end position: Straighten and bend the elbow through a controlled, comfortable range without snapping into the end position.

How to Breathe During This Exercise

Breathe continuously, matching your inhale and exhale to the pace of your repetitions.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Bodyweight Kneeling Triceps Extension mainly targets your Triceps, with your Shoulders helping support the movement, along with your Chest.

More Upper Arms Exercises

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

More Triceps Exercises

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

Equipment Alternatives

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

Band Side Triceps Extension Band · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Cable Alternate Triceps Extension Cable · Triceps Dumbbell Close Grip Press Dumbbell · Triceps

FAQ

What muscles does the Bodyweight Kneeling Triceps Extension work?

The Bodyweight Kneeling Triceps Extension mainly works your triceps. It also helps strengthen your shoulders and chest. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Bodyweight Kneeling Triceps Extension?

You do the Bodyweight Kneeling Triceps Extension with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Bodyweight Kneeling Triceps Extension?

One mistake to watch for is elbow migration: Keep the upper arm stationary to prevent the movement from turning into a different exercise.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Bodyweight Kneeling Triceps Extension?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Bodyweight Kneeling Triceps Extension?

The Band Side Triceps Extension trains your triceps with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.