Bodyweight Kneeling Triceps Extension

The Bodyweight Kneeling Triceps Extension is a fantastic exercise that targets and strengthens the triceps muscles, which are located at the back of your upper arms. As the name suggests, this exercise solely relies on the resistance provided by your own body weight, making it an effective option for those who prefer workouts without equipment or are limited to exercising at home. By performing the Bodyweight Kneeling Triceps Extension, you can tone and sculpt your arms while also improving your overall upper body strength. Strong triceps not only contribute to a balanced and well-defined physique, but they also support everyday activities like pushing, lifting, and carrying. This exercise specifically targets the long head of the triceps, which is crucial for creating that desirable "horseshoe" shape. It also engages the lateral and medial heads to a lesser degree, ensuring a well-rounded triceps development. Incorporating the Bodyweight Kneeling Triceps Extension into your fitness routine can help you achieve your arm-related goals. Whether you're looking to enhance your athletic performance or simply improve the appearance of your arms, this exercise can be a valuable addition to your workout regimen.

Instructions

• Start by kneeling on a mat, with your knees hip-width apart and toes pointed.
• Extend your arms straight up, keeping them close to your ears and palms facing forward.
• Slowly lower your forearms towards the back of your head, keeping your upper arms still and elbows pointing forward.
• Pause for a brief moment when your forearms are parallel to the floor.
• Engage your triceps to press your forearms back up to the starting position.
• Repeat this movement for the desired number of repetitions.

Tips & Tricks

• Engage your core throughout the exercise to maintain stability and proper form.
• Start with light weights or resistance bands and gradually increase the intensity as you get stronger.
• Focus on maintaining a slow and controlled motion during the exercise to effectively target the triceps.
• Make sure to keep your elbows close to your head and avoid excessive movement in the shoulder joints.
• Incorporate variations of this exercise such as using different hand positions or angles to target different areas of the triceps.
• Remember to breathe continuously and avoid holding your breath during the exercise.
• If you experience any discomfort or pain in your elbows or shoulders, consider reducing the weight or consulting with a fitness professional.
• Combine this exercise with other triceps-focused exercises to create a comprehensive upper body workout.
• Include rest days in your training schedule to allow proper recovery and muscle growth.
• Maintain proper nutrition and hydration to support your workouts and promote overall fitness.