Bodyweight Kneeling Triceps Extension

Also known as: kneeling bodyweight triceps extension

Intermediate

Triceps

Body Weight

Bodyweight Kneeling Triceps Extension turns pure bodyweight leverage into elbow strength that finishes presses — a step up once the basics feel easy.

How to do Bodyweight Kneeling Triceps Extension

Kneel down on the ground with your knees hip-width apart.
Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
Repeat for the desired number of repetitions.

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Bodyweight Kneeling Triceps Extension Sets and Reps by Goal

Strength

4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Hold the end position for a beat once reps come easily.

Hypertrophy

4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase.

Endurance

3 sets of 25-30 reps with 30-45 seconds of rest. Change leverage or elevation before you add load.

Common Bodyweight Kneeling Triceps Extension Mistakes

Adding reps forever instead of making the movement harder

Change leverage, elevation, or tempo once you clear your rep range.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Easier and Harder Than Bodyweight Kneeling Triceps Extension

Easier progression

Barbell Decline Close Grip To Skull Press

Harder progression

Dumbbell Lying One Arm Supinated Triceps Extension

Swap Bodyweight Kneeling Triceps Extension For

Cable Alternate Triceps Extension

Dumbbell Incline One Arm Hammer Press On Exercise Ball

Assisted Triceps Dip (kneeling)

Bodyweight Kneeling Triceps Extension — Frequently Asked Questions

How do you do the Bodyweight Kneeling Triceps Extension?

Kneel down on the ground with your knees hip-width apart. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Bodyweight Kneeling Triceps Extension work?

The Bodyweight Kneeling Triceps Extension primarily targets the triceps. It is classified as a arms exercise and is performed with your bodyweight only.

How many sets and reps of the Bodyweight Kneeling Triceps Extension should I do?

For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Bodyweight Kneeling Triceps Extension good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Bodyweight Kneeling Triceps Extension?

Try the Cable Alternate Triceps Extension, Dumbbell Incline One Arm Hammer Press On Exercise Ball or the Assisted Triceps Dip (kneeling). Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Bodyweight Kneeling Triceps Extension the same as the kneeling bodyweight triceps extension?

Yes. The Bodyweight Kneeling Triceps Extension is also commonly called the kneeling bodyweight triceps extension. Different gyms and training programs label it differently, but "kneeling bodyweight triceps extension" refer to this same movement.