The bodyweight kneeling tricep extension is a bodyweight exercise that targets the tricep, 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.
Also Works
ShouldersChest
How to Perform
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.
Pro Tips
•Start in a kneeling position with your hands on the ground slightly in front of your head, then extend at the elbows to push your body up.
•Keep your body straight from knees to shoulders; don't let the hips sag or pike up.
•Lower slowly by bending only at the elbows, keeping them pointed forward, not out to the sides.
Common Mistakes
•Turning this into a Pushup by bending at the shoulders instead of isolating the elbow extension.
•Placing the hands too far forward, which reduces the tricep load and increases shoulder involvement.
•Letting the elbows flare out to the sides, which shifts work to the chest and shoulders.