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Upper Arms · Body Weight
Bodyweight Triceps Extension
Bodyweight Triceps Extension is an intermediate 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 5.5 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
- ≈ 5.5 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
- Chest · Pectoralis Major
How to do Bodyweight Triceps Extension
- Begin in a plank position on your toes and elbows, with your hands positioned at shoulder-width apart, palms on the floor.
- Push through your palms to extend your arms straight, keeping your palms in place.
- Lower your forearms to the floor back to the starting plank position.
- Repeat the movement for the desired number of repetitions.
Form tips
- Keep your body in a straight line from head to heels to maintain proper form.
- Engage your core to stabilize your body and prevent your hips from sagging.
- Focus on your breathing; inhale as you lower your forearms and exhale as you extend your arms back to the plank position.
Bodyweight Triceps Extension alternatives
More triceps exercises
Bodyweight Triceps Extension FAQ
What muscles does Bodyweight Triceps Extension work?
Bodyweight 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 Triceps Extension?
None. Bodyweight 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 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 Triceps Extension good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Bodyweight Triceps Extension burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Bodyweight Triceps Extension?
Other exercises for the triceps include Cable Triceps Overhead Extension (Ez Bar), Dumbbell Standing Triceps Extension, Dumbbell Incline Triceps Extension and Dumbbell Lying 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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