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Bodyweight Kneeling Triceps Extension

Bodyweight Kneeling Triceps Extension

The Bodyweight Kneeling Triceps Extension is a highly effective exercise that targets the triceps muscles, located at the back of your upper arms. This exercise is great for individuals who want to build strength and tone their arms without the need for any equipment or weights. By utilizing your own body weight as resistance, you can effectively engage and challenge your triceps muscles. To perform the Bodyweight Kneeling Triceps Extension, you start by kneeling on the floor with your knees hip-width apart. Place your hands on the floor just behind your glutes, fingers pointing forward, and ensure that your palms are flat and firmly grounded. Your fingers should be facing towards your body. Once in position, lift your glutes off the ground, extending your arms fully to support your body weight. This is your starting position. From here, slowly bend your elbows, allowing them to flare out to the sides, while keeping your upper arms close to your head. Lower your body towards the ground, aiming to bring your head between your hands. Ensure that your core is engaged, and your back remains straight throughout the movement. As you lower, you will feel a stretch in your triceps. Pause for a brief moment when your head is close to the ground, and then push yourself back up to the starting position by fully extending your elbows. Remember to exhale as you extend your arms. It is important to maintain control and a slow, controlled tempo throughout the exercise to maximize its benefits and avoid strain or injury. The Bodyweight Kneeling Triceps Extension is a versatile exercise that can be modified to suit different fitness levels. For those just starting, you may find it helpful to perform the exercise with your feet slightly closer to your body, reducing the load on your triceps. Conversely, for more advanced individuals, placing your feet further away will increase the level of difficulty. Experiment with different variations to find the intensity that challenges you without compromising form. Incorporating the Bodyweight Kneeling Triceps Extension into your fitness routine can help you sculpt and strengthen your triceps, leading to increased arm definition and improved upper body strength. Remember to always warm up before attempting any exercises and listen to your body throughout to prevent any discomfort or injury. Happy training!


  • Start by kneeling on the floor with your knees hip-width apart and your feet flexed.
  • Place your hands flat on the floor shoulder-width apart, fingers pointing forward.
  • Extend your legs behind you, so that your body forms a straight line from your head to your heels.
  • Tuck your elbows in close to your sides and begin to lower your chest towards the floor, bending at the elbows.
  • Continue lowering your body until your chest is just above the floor and your elbows form a 90-degree angle.
  • Push through your palms, straightening your arms and returning to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Gradually increase the weight resistance to challenge your triceps muscles.
  • Engage your core muscles throughout the movement to maintain stability.
  • Focus on keeping your elbows close to your head to maximize triceps activation.
  • Maintain a slow and controlled movement to fully engage the triceps muscles.
  • Incorporate variations of the exercise, such as using resistance bands or dumbbells, to continue challenging your triceps.
  • Ensure proper form by keeping your upper arms stationary and parallel to the ground.
  • Consider using a mirror to check your form and make adjustments as needed.
  • Take adequate rest between sets to allow your muscles to recover and prevent overexertion.
  • Include a balanced diet with sufficient protein to support muscle growth and recovery.
  • Listen to your body and consult with a professional trainer if you experience any discomfort or pain.

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