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Upper Arms · Body Weight
Bodyweight Kneeling Triceps Extension
Bodyweight Kneeling Triceps Extension is a beginner isolation strength exercise that works the triceps (upper arms), with the shoulders and chest assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
- Chest · Pectoralis Major
How to do Bodyweight Kneeling Triceps Extension
- Start in a kneeling position with your knees on the floor. Place your hands on the floor in front of you opposite your head, close together, and lean forward.
- Bend your elbows to lower your forearms and head towards the floor, engaging your triceps.
- Push through your hands to extend your arms back to the starting position, straightening your elbows.
- Repeat the movement for the desired number of repetitions.
Form tips
- Keep your body stable by engaging your core throughout the movement.
- Keep your elbows close to your body to target the triceps more effectively.
- Control the movement, avoiding any jerking motions, to enhance muscle engagement and prevent injury.
Bodyweight Kneeling Triceps Extension alternatives
More triceps exercises
Bodyweight Kneeling Triceps Extension FAQ
What muscles does Bodyweight Kneeling Triceps Extension work?
Bodyweight Kneeling Triceps Extension mainly works the triceps in the upper arms (Triceps Brachii). The shoulders and chest work as secondary muscles.
What equipment do you need for Bodyweight Kneeling Triceps Extension?
None. Bodyweight Kneeling Triceps Extension is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight Kneeling Triceps Extension should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Kneeling Triceps Extension good for beginners?
Yes. Bodyweight Kneeling Triceps Extension is rated beginner, so it's a sound choice while you learn to train the triceps.
How many calories does Bodyweight Kneeling Triceps Extension burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Bodyweight Kneeling Triceps Extension?
Other exercises for the triceps include Cable Lying Triceps Extension, Barbell Lying Triceps Extension, Dumbbell Lying Triceps Extension and Dumbbell Incline Triceps Extension.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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