# Bodyweight Triceps Extension Hold From Plank Posi - Canonical: https://fitwill.app/exercise/10285/bodyweight-triceps-extension-hold-from-plank-posi/ - Media ID: 10285 - Primary muscle: Triceps - Body part: Upper Arms - Equipment: Body Weight - Video: https://fitwill.app/videos/10285/bodyweight-triceps-extension-hold-from-plank-posi.mp4 ## Description The Bodyweight Triceps Extension Hold From Plank Posi is an isometric triceps exercise performed on the floor. You settle into a plank on your forearms, then slide your forearms forward until your elbows travel past your shoulders and your upper arms angle away from your torso. From there, you hold the position while your triceps, shoulders, and core work together to keep your body in a straight line and prevent your chest from sagging to the floor. What makes this hold demanding is the leverage. With your elbows planted well ahead of your shoulders, your triceps must resist the extension moment at the elbow joint for the entire duration of the hold. The further you slide your forearms forward, the longer the effective lever becomes and the harder the triceps have to work. This gives you a simple way to scale intensity: a modest forward slide keeps the tension moderate, while an aggressive slide challenges even strong lifters. Beyond the triceps, the exercise places steady demands on the anterior delts, the serratus area around the shoulder blades, and the entire midsection. Because you are supporting your body on your forearms in a compromised position, your abs, obliques, and glutes have to stay engaged to stop your hips from dropping or piking. It is essentially a plank that has been shifted into a much less comfortable joint angle. This movement suits people who train at home with no equipment, lifters who want extra triceps volume without joint-pounding loading, and anyone building toward harder pushing skills. It is also a useful teaching tool: holding the extended position teaches you what proper elbow and shoulder stacking feels like before you attempt dynamic versions where you slide out and pull back. Setup precision matters more than duration here. If your hips sag, your elbows drift outward, or your shoulders collapse toward the floor, the tension leaks away from the triceps and into passive joint structures. Aim for a rigid plank line from heels to head, elbows roughly shoulder-width, and hands flat on the floor ahead of you. Breathe steadily rather than holding your breath, and stop the set when your hips drop or your form changes, not when the burn peaks. Because it is a low-skill, no-equipment hold, it fits easily into warm-ups, finishers, or circuit training. Start with shorter holds of 10 to 20 seconds and build up gradually. If you feel strain in the elbows or shoulders rather than muscular effort in the triceps, reduce how far you slide your forearms forward or shorten the hold. ## Instructions 1. Get down on a firm floor and set up in a forearm plank: elbows under your shoulders, forearms parallel and about shoulder-width apart, hands flat on the floor pointing forward. 2. Step your feet back until your body forms one straight line from heels to head, with your weight on your forearms and the balls of your feet. 3. Brace your abs and squeeze your glutes so your hips neither sag nor pike before you begin the hold. 4. Slide both forearms forward at the same time, moving your elbows past your shoulders until you feel strong tension build in the backs of your upper arms. 5. Keep your elbows shoulder-width apart and your forearms parallel; do not let them flare outward as you slide forward. 6. In the extended position, let your upper arms angle forward while actively pressing your forearms down and slightly back toward your body to hold the tension. 7. Hold this position isometrically, keeping the straight plank line and steady pressure through the forearms and hands. 8. Breathe in a slow, controlled rhythm throughout the hold instead of holding your breath. 9. To finish, walk your forearms back under your shoulders, lower your knees to the floor, and shake out your arms before the next set. ## Tips & Tricks - The single most common mistake is sliding the forearms forward while letting the hips drop. If you feel your lower back taking over, reset the plank line first, then slide only as far as you can hold it. - Elbows drifting wide turns this into a sloppy shoulder exercise. Think about squeezing the floor between your forearms to keep them tracking straight ahead. - Aim your fingertips forward and press your palms into the floor. This gives the forearms traction so they do not slide out of position mid-hold. - If the tension feels vague in the triceps, you have probably not slid far enough forward. Move your elbows an inch or two past your shoulders and the load should become obvious immediately. - Shorter, sharper holds beat long, sagging ones. When you notice your head dropping or your chest sinking toward the floor, end the set. - On a slippery surface, place a mat under your forearms or wear a long-sleeve top so friction does not dictate how far you can slide. - Warm up your elbows and shoulders with a few regular planks and push-up scapula presses before attempting long holds in the extended position. - If your shoulders feel pinched at end range, reduce the forward slide. The stretch should feel loaded, not painful. - Pair this hold with an easier movement such as a standard plank in a superset to keep the triceps under tension while your form stays clean. ## Frequently Asked Questions ### Which muscles does the Bodyweight Triceps Extension Hold From Plank Posi work? The triceps are the primary muscle working isometrically to keep the elbows from collapsing. The anterior delts, the muscles around the shoulder blades, and the abs and glutes also work to maintain the plank position. ### How far forward should I slide my elbows during the hold? Slide until your elbows are past your shoulders and you feel clear tension in the triceps, but only as far as you can keep a straight plank line. More forward slide means more load, so progress gradually. ### Is this exercise suitable for beginners? Yes, as long as beginners start with a modest forward slide and short holds of 10 to 15 seconds. Mastering a solid forearm plank first makes the extended position much easier to control. ### Why do my shoulders burn more than my triceps? This usually means your elbows are not far enough forward, or your shoulders are collapsing toward the floor. Press the floor away actively and slide your elbows slightly further ahead of your shoulders to shift the load back to the triceps. ### Can I do the Bodyweight Triceps Extension Hold From Plank Posi without a mat? You can, but your forearms may slip on smooth floors. A mat, towel, or long sleeves provide the friction you need to hold the extended position without your elbows sliding further out. ### How is the hold different from the dynamic sliding version? The dynamic version slides the forearms out and pulls them back repeatedly, while the hold keeps you locked in the extended position. The hold emphasizes sustained isometric tension and is often easier on the joints and easier to learn first. ### What should I do if my lower back aches during the hold? Your hips are most likely sagging because your abs and glutes have fatigued. End the set, reset, and next time use a shorter hold or a smaller forward slide so you can keep the body rigid throughout. ### How long should I hold the position? Start with 10 to 20 seconds per set and build toward 30 to 45 seconds with clean form. Once you can hold longer comfortably, increase the difficulty by sliding your elbows further forward instead of just extending the time. ### Can this exercise help me get better at push-ups and dips? It can help indirectly, because it builds isometric triceps and shoulder stability in a position similar to the bottom of pressing movements. It works best as a supplement to actual pressing exercises, not a replacement for them.