Bodyweight Kneeling Triceps Extension

Setup

1. 01Kneel facing a bar in a rack or a sturdy bench edge set around chest height.
2. 02Grip it shoulder width with an overhand grip, arms extended.
3. 03Walk the knees back until the body leans into the hands at an angle.
4. 04Set a straight line from knees to head and brace the trunk.

Execution

1. 01Bend the elbows and let the head travel under and past the hands.
2. 02Lower until the forearms touch or nearly touch the upper arms in a deep stretch.
3. 03Extend the elbows to press the body back to the start.
4. 04Keep the upper arms in line with the torso rather than flaring.

Checkpoints

• -Hips stay locked in line with the shoulders and knees.
• -The head passes below the hands at the bottom.
• -Elbows point down, not out to the sides.
• -Full elbow extension at the top of each rep.

Common mistakes

• -Piking at the hips to shorten the lever.
• -Turning it into a pull by dragging with the lats.
• -Setting the bar too low before the triceps are ready.
• -Letting the shoulders shrug into the ears at the bottom.