Bodyweight Triceps Extension from Plank Position

The Bodyweight Triceps Extension from Plank Position is a highly effective exercise that targets the triceps muscles, while also engaging the core, shoulders, and chest. It is a bodyweight exercise, meaning it does not require any additional equipment, making it a great choice for those who prefer working out at home or on the go. To perform this exercise, you begin in a plank position, with your hands directly underneath your shoulders and your body forming a straight line from head to toe. Keep your core engaged and your glutes slightly squeezed throughout the movement to maintain stability. From the plank position, gently lower your body by bending your elbows, allowing them to move backward and close to your sides. Keep your upper arms parallel to the ground, and maintain control as you lower your body as close to the ground as possible without touching it. Remember to keep your body in a straight line throughout the movement, avoiding any sagging or lifting of the hips. Once you reach the lowest point of the movement, push through your palms and straighten your arms to return to the starting position. Exhale as you extend your arms and squeeze your triceps muscles. It is crucial to focus on the mind-muscle connection to ensure maximum engagement of the triceps. The Bodyweight Triceps Extension from Plank Position can be modified to suit different fitness levels. Beginners can perform the exercise with their knees on the ground, while more advanced individuals can increase the challenge by elevating their feet on a platform or using a stability ball. Including the Bodyweight Triceps Extension from Plank Position in your workout routine can help improve upper body strength and tone the triceps muscles, contributing to a fitter, more balanced physique. As with any exercise, proper form and technique are crucial, so focus on maintaining control and avoid using momentum to get the most out of this exercise.

Instructions

• Assume a plank position with your elbows on the ground and your forearms parallel to each other.
• Extend your arms straight out in front of you, creating a straight line from your head to your heels.
• Engage your core and keep your back flat throughout the exercise.
• Slowly lower your body towards the ground by bending your elbows and allowing them to flare out to the sides.
• Keep your elbows close to your body as you lower yourself down.
• Stop lowering when your upper arms are parallel to the ground, and your forearms are perpendicular to the ground.
• Pause at the bottom for a brief moment.
• Push through your palms and extend your arms, returning to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Start with proper warm-up exercises to prepare your body for the workout.
• Engage your core muscles throughout the exercise to maintain stability and prevent lower back strain.
• Focus on slow and controlled movements to target the triceps effectively.
• Breathe continuously throughout the exercise, exhaling as you extend your arms and inhaling as you bend your elbows.
• Keep your body aligned in a straight line from head to toe, avoiding any sagging or lifting of the hips.
• Experiment with hand placement to target different areas of the triceps, such as closer together for the inner triceps or wider apart for the outer triceps.
• Listen to your body and modify the exercise if you experience any pain or discomfort.
• Progress gradually by increasing the number of repetitions, sets, or difficulty level of the exercise as your strength improves.
• Incorporate other triceps exercises into your workout routine for better overall triceps development.
• Don't forget to stretch your triceps after the workout to promote flexibility and reduce post-exercise soreness.