What muscles does the Bodyweight Kneeling Triceps Extension work?

This exercise primarily targets the triceps on the back of your upper arms. It also engages your shoulders and core muscles, especially the abs, to help stabilize your body during the movement.

Do I need any equipment for the Bodyweight Kneeling Triceps Extension?

No equipment is required just your body weight and a flat surface such as a mat or floor. You can use a yoga mat for comfort and stability, especially if performing it on a hard surface.

Is the Bodyweight Kneeling Triceps Extension suitable for beginners?

Yes, it can be modified for beginners by reducing the range of motion or performing the movement on a padded surface. Start slowly to develop proper form before increasing intensity.

What are common mistakes to avoid with this exercise?

Avoid flaring your elbows outward, as this reduces triceps activation. Keep your core engaged to prevent your hips from sagging, and maintain a controlled motion without bouncing at the bottom.

How many sets and reps should I do for best results?

For strength and tone, aim for 2–4 sets of 8–15 reps depending on your fitness level. Focus on slow, controlled repetitions to maximize muscle engagement and prevent injury.

Are there safer ways to perform this exercise if I have wrist issues?

If you experience wrist discomfort, try using push-up handles or folding a towel under your hands to reduce pressure. Keep your wrists aligned with your forearms to avoid strain.

What are some variations of the Bodyweight Kneeling Triceps Extension?

You can make the move harder by performing it from a full plank position or by slowing down the eccentric phase. For an easier version, place your hands on an elevated surface such as a bench or step.

Bodyweight Kneeling Triceps Extension

Target Muscles

Primary:

Triceps

Secondary:

Abs

Shoulders

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Start in a kneeling position with your hands on the floor, arms straight, and body in a straight line from head to knees. Bend your elbows to lower your forearms toward the ground, keeping your upper arms still, then press through your palms to straighten your arms and return to the start. Keep your core engaged and elbows pointing backward throughout the movement.

Step-by-Step Instructions

Begin in a kneeling position on the floor with your knees hip-width apart and your hands placed on the ground in front of you, shoulder-width apart. Your arms should be straight, and your body should form a straight line from your head to your knees.
Slowly bend your elbows and lower your forearms toward the ground while keeping your upper arms stationary. Your elbows should point backward as you lower your body.
Continue lowering until your forearms are almost flat on the ground and your head is close to the floor.
Push through your palms and extend your elbows to return to the starting position, straightening your arms fully.
Repeat the movement for the desired number of repetitions, maintaining control and proper form throughout the exercise.

Explore more triceps exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Diamond Push-Up

Chest

Triceps

Bodyweight

Triceps Dips (Floor)

Triceps

Bodyweight

Dumbbell Standing Triceps Extension

Triceps

Dumbbell

Dumbbell Lying Triceps Extension

Triceps

Bench • Dumbbell

Frequently Asked Questions

What muscles does the Bodyweight Kneeling Triceps Extension work?: This exercise primarily targets the triceps on the back of your upper arms. It also engages your shoulders and core muscles, especially the abs, to help stabilize your body during the movement.
Do I need any equipment for the Bodyweight Kneeling Triceps Extension?: No equipment is required just your body weight and a flat surface such as a mat or floor. You can use a yoga mat for comfort and stability, especially if performing it on a hard surface.
Is the Bodyweight Kneeling Triceps Extension suitable for beginners?: Yes, it can be modified for beginners by reducing the range of motion or performing the movement on a padded surface. Start slowly to develop proper form before increasing intensity.
What are common mistakes to avoid with this exercise?: Avoid flaring your elbows outward, as this reduces triceps activation. Keep your core engaged to prevent your hips from sagging, and maintain a controlled motion without bouncing at the bottom.
How many sets and reps should I do for best results?: For strength and tone, aim for 2–4 sets of 8–15 reps depending on your fitness level. Focus on slow, controlled repetitions to maximize muscle engagement and prevent injury.
Are there safer ways to perform this exercise if I have wrist issues?: If you experience wrist discomfort, try using push-up handles or folding a towel under your hands to reduce pressure. Keep your wrists aligned with your forearms to avoid strain.
What are some variations of the Bodyweight Kneeling Triceps Extension?: You can make the move harder by performing it from a full plank position or by slowing down the eccentric phase. For an easier version, place your hands on an elevated surface such as a bench or step.