Bodyweight Tricep Extension

Instructions for proper form

1. Begin in a prone position, lying face down on a flat surface. Ensure your body is straight, and your core is engaged. 2. With your arms extended in front of you, keep your elbows close to your body and your forearms perpendicular to the ground. 3. Slowly bend at the elbows to lower your body down toward the ground, keeping your elbows aligned close to your torso. 4. Extend your arms back to the starting position by straightening your elbows, focusing on squeezing your triceps at the top of the movement. 5. Repeat for the desired number of repetitions while maintaining a controlled motion.

Common mistakes to avoid

1. Allowing elbows to flare out instead of keeping them close to the body. 2. Not engaging the core, leading to a lowered back arch. 3. Performing the movement too quickly, losing control during both the lowering and lifting phases. 4. Neglecting to fully extend the arms at the top of the movement.

Benefits

Specific benefits of the exercise

Strengthens the triceps muscles, enhances upper body stability, and improves overall arm strength and endurance.

Expected results and timeframe

With consistent practice (2-3 times a week), noticeable improvements in muscle tone and strength in the triceps can be expected within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for individuals looking to strengthen their triceps without the need for equipment, particularly those at an intermediate fitness level.

Scientific studies supporting its effectiveness

Calisthenics exercises, including bodyweight tricep extensions, have been shown to effectively increase muscular strength and endurance (Gray et al., 2021, Journal of Strength and Conditioning Research).

Variations

Beginner modifications

Perform the exercise with bent knees or elevate your upper body slightly to reduce resistance. Alternatively, you can perform the movement against a wall or a stable elevated surface, enabling an easier incline version.

Advanced progressions

Incorporate pauses at the bottom of the movement or add repeat holds at the top position. Transition to single-arm variations or combine this with other tricep exercises, such as diamond push-ups.

Integrations

Complementary exercises

Complement this exercise with push-ups, plank variations, and dips to fully target the triceps and surrounding muscles.

Super set recommendations

Super set this exercise with push-ups or plank to maximize tricep engagement and overall upper body conditioning.

Sample workout routines

Sample routine: 1. Warm-up (5-10 minutes) 2. Bodyweight Tricep Extension – 3 sets of 10-15 reps 3. Push-ups – 3 sets of 8-12 reps 4. Dips – 3 sets of 8-12 reps 5. Cool down and stretch (5-10 minutes).

Exercise combinations

Combine bodyweight tricep extensions with bodyweight rows and shoulder presses for a comprehensive upper body workout.

Best time to do this exercise in your workout

Incorporate this exercise within the arms or upper body section of your workout, ideally after larger compound movements such as push-ups or pull-ups to target muscle fatigue effectively.